what muscles to strengthen for it band syndrome

Kat Wirsing

Quick temp bank check: Accept y'all been pounding the pavement harder than usual lately? Or spinning your wheels on your practice bike more than you commonly exercise? Every bit a outcome, are you noticing your knees are a fleck achier than normal? That'due south not totally unexpected. It's peradventure a sign that your IT band could apply a trivial TLC, though. Repetitive movement patterns, like the kind used in running or cycling, can put strain on your Information technology band over time and somewhen crusade on overuse injury or Information technology Band Syndrome (ITBS), a sharp pain on the outside of the knee. Ane of the best means to keep yours healthy is by doing It ring exercises that strengthen the muscles around it, says Jessica Moy, an physical therapist and registered yoga teacher.

Below, she shares vii forcefulness and flexibility preparation moves she recommends people do regularly to prevent, correct, or manage ITBS or injury. The best way to piece of work them into your fitness routine? Comprise them into your dynamic warmup before your conditioning. (Simply a heads upward, you're going to need a resistance ring.) Perform each move for 30 seconds per side, and then continue on to the adjacent.

Just before you hop into the It band exercises below, let's back up a infinitesimal and go over some basics, starting with: What is an Information technology band? Outset off, it'southward short for your illiotibial band, and it's a piece of connective tissue (a.g.a. fascia) that runs along the outside of your leg from your hip to your knee joint.

Since it's not technically a muscle, you tin't strengthen it the way you would, say, your hamstrings. Instead, to keep it good for you it's of import to regularly do exercises that strengthen the chief muscles it supports. Those would be your hips and glutes, in particular. Making sure they're in good shape tin go a long mode to preventing IT band injuries in the first place. The other way to do this is past giving yourself enough time to recover from strenuous workouts. FYI: It can take up to 48 hours for musculus soreness to set in later intense workouts, and so consider blocking off at to the lowest degree that long in between long runs, hard HIIT classes, and marathon wheel rides. In between these feats of fitness, you can keep moving by engaging in any of these awesome forms of active recovery instead.

If you don't requite your bod the fourth dimension to bounce dorsum, you lot run the adventure of creating a status called IT Band Syndrome, or ITBS for short. This is caused by instability around the knee joint due to overtraining or weakness in the muscles that support your knee, such as your hips and glutes. It'll feel similar a precipitous pain outside of your knee that'll persist without treatment. Sound familiar? Yous should consult a physical therapist and start doing IT ring exercises.

If y'all're saying to yourself: What about foam rolling? Let me stop you correct in that location. While foam rolling is cracking for releasing tension in your muscles, it's not going to practise much to improve your ITBS. "The biggest mistake we see with adjusting the Information technology ring is people mistaking the Information technology ring for [muscle]," Bianca Spicer, do physiologist and owner of Spicer Fitness and Wellness in Atlanta, Georgia, previously told Women's Health. It just doesn't answer to foam rolling the same way, so y'all're ameliorate off saving those foam rolling exercises for the muscles around your IT band and doing these exercises below on the reg for some sweat relief.

1 Banded Glute Span With Abduction

How to: Wrap a resistance band around your thighs and lie on your back with your knees bent, feet on the flooring 12 to xvi inches from your butt. Brace your core, then press into your heels and squeeze your glutes to enhance your hips toward the ceiling while pushing your upper back into the ground. Break in this position and expand the band by pressing your knees apart. Return to get-go. That's one rep.

How to practice it: Lie on right side with knees bent. Place mini resistance ring around thighs, just higher up knees. Place left hand on left hip and course a ninety-degree angle with correct arm to prop yourself up and remain stable. Working confronting the band, squeeze glutes and thigh muscles to press left thigh up as far as possible without rolling superlative hip backward. Then slowly bring left thigh back to starting position. That'due south one rep.

How to: Place a resistance band loop around legs just above knees and brainstorm on easily and knees, in table top position, with wrists under shoulders and knees under hips, back flat and band taught. Push button palms into floor, engage abs, and lift knees to hover off the floor, bringing hips level with shoulders, keeping tension on band the entire time. Concord this position for thirty.

How to: Start by lying on right side, anxiety flexed. Put left hand on ground in front of chest to stabilize the body. Continue the body in a straight line, tailbone tucked. With left foot flexed and leg straight, lift leg toward the ceiling. Depending on flexibility, stop somewhere between 45º-80º and lower back downwardly. That's 1 rep. (For an added claiming, wrap a resistance band around thighs or perform leg lifts from a side plank position.)

How to: Start on all fours. Keeping left knee joint bent at xc degrees, lift left leg out to side, stopping at hip superlative. Return to showtime. That's 1 rep.

How to: Outset on mat on elbows and knees, keeping shoulders over elbows and hips over knees. Make circles in the air with your right knee, moving from the hip. Draw circumvolve as wide as possible while keeping torso stable.

How to: Kickoff standing tall with feet nether hips and arms clasped in front of breast. Engage cadre, lift right foot off the floor and take a large stride back and to the exterior of left pes. And then, bend at knees until right knee joint taps floor behind left foot. Bulldoze through feet to contrary the move and return to showtime position. That'southward one rep.

Jordan Galloway Jordan Galloway is a certified personal trainer and the fitness director for Women's Health magazine and website.

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Source: https://www.womenshealthmag.com/fitness/g34079555/it-band-exercises/

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