Are there any runners out there who haven’t felt the dull ache of a tight iliotibial band, the band of fibrous tissue that runs from the knee to the hip on the outside of our legs?
Below, this Examiner provides a list of stretches and stability exercises to soothe a sore IT band, or to strengthen the hips and the core to prevent future pain:
- Georgetown physical therapist (and marathoner) Robert Gillanders’ “never get hurt” workout
- The ITB stretch Dr. Daniel Pereles dubbed “the only one that works,” shown in the first photo of this Running Times feature about the IT band.
- This great core workout from Runner’s World, which includes Swiss ball extensions and the plank position, among others.
- The following exercises this Examiner culled from physical therapy:
3X 25 walking lunges
3 X 25 single-leg presses
Leg lifts with weights (I do these on each side, on my stomach and on my back. Here’s a how-to for the side-lying lifts.)
On the BOSU, flat side up, blue side on the floor:
-Squats with 10-lb med ball: 3 sets of 8
-1-leg raises in following positions: 3 sets of 15 seconds/each
(all of these require you to balance on one leg in the middle of the ball while doing something else with other leg)
-leg bent 90 degrees at knee (shin parallel to ground)
-leg bent 90 degree at hip (quad parallel to ground)
-leg extended 45 degrees out from side of body
-leg extended back 45 degrees/body forward (think swan)
Feel easy? Close your eyes, which makes it harder to balance.
What’s your favorite IT band stretch or core stabilizer? Share it by posting a comment!
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