If you are an active person, and especially if you are a runner, the Iliotibial Band syndrome is one of the most common overuse injuries that can get around you. Although many people suffer from the IT Band syndrome, few understand what it is and how to treat it.
An IT group is a long, thick strip of fascia that starts near your hips, runs along your leg and abuts the knee. It is not a muscle, and it cannot contract, which means that it does not lengthen, shorten, or stretch. Draw an IT group as a rope — you can increase or decrease the stress on it, but its actual physical length never changes. The IT range pulls the muscles attached to it – the biggest muscles of the buttocks and the outer thigh – and are pushed by the sides of the vastus (outer quad), which is located at the bottom of the IT range. When any of these muscles gets too tight, you have a problem.
One of the main functions of the IT group is the stabilization of the knee. When you have limitations in the muscles attached to the IT strip, this can cause strain on the strip, and this creates friction and compression on the knee. The pain and swelling that often occur in IT Band syndrome is not far behind. Symptoms of a syndrome of a strong syndrome often flare up when people train in old or inappropriate footwear, build up their workouts too quickly, do not heat up, or do not work on an unstable surface. If the muscles surrounding the IT gangs are already tight, these factors can trigger the IT Band syndrome because they force the body to compensate by additionally abusing limited muscles, which in turn prevents the IT group from doing its work.
For the treatment of IT Band syndrome, you need to eliminate the main causes: the density and weakness of the muscles attached to the group. These exercises will help bring your body back to balance.
- For this release, use two lacquered beads, taped together.
- Lie face down and place a double lacrosse ball just below your thigh.
- Put the allowed amount of weight on the lacrosse balls.
- Bend your knee on the side of the indent to a 90 degree angle
- Swing your leg side by side in the allowed range of motion. Repeat for 30 seconds at two minute intervals. Switch sides.
Vastus Lateralis Release
- Lie on one side, with the roller roller under your lower leg, halfway between your hips and knee.
- Slide the leg up and down along the foam roller, moving it from the top of the knee to the base of the thigh, trying to work on more tender areas.
- Repeat for 30 seconds at two minute intervals.
- To focus on a specific area of the IT range, find the most gentle area with a foam rotor and stop. Bend your knee at a 90 degree angle, and then straighten. Repeat the movement of bending and straightening the knee for 10-15 seconds. Switch sides.
Maximum emitting glute
- Sit with your legs, and place the lacrosis ball under the right buttock with pressure on the tender area.
- Bend your right knee with your foot on the floor, still leaning against the lacrosse.
- Turn your knee to the side and back to work on your glitter on the ball.
- Repeat for 30 seconds at two minute intervals. Switch sides.
Internal thigh squats
- Racks with shoulders width each other, toes pointed at a 45 degree angle, weight on the heels.
- Squat, pushing the hips back, as if you are sitting in a chair that is too far behind you.
- While squatting, click on your knees. Go as low as possible, then push through the heels to get up. Make 3 sets of 15 reps.
- Repeat, making 3 sets of 15 repetitions, but this time with the weight in the balls of your legs.
David Reavi, founder of Chicago Reactive Physical Therapy, is the creator of the Reavy method, a full body for physical therapy and exercise. Reavy works with numerous professional athletes from the NFL, NBA, MLS and WNBA.