IT Band Stretches
Do IT band stretches really work? When you are experiencing pain, you will try probably most anything to get rid of it. Most of the time, we know that we have inflicted the pain upon ourselves by running for too long on uneven ground or twisted incorrectly. There are times when we don't know the cause and this is when we should seek medical advice.
What is an IT Band?
When we learn that our diagnosis is ITBS or otherwise called the Iliotibial Band Syndrome, we become very concerned about how it will affect certain activities that we enjoy but our basic day to day activities. ITBS is a condition that affects the knee and can cause the sufferer a great deal of pain. The IT band, which is a large group of tissues, that run from the pelvic/hip area to below one's knee. With this information, we are able to understand why IT band stretches can be helpful.
Why IT band stretches?
One of the symptoms of ITBS is that the tissue tightens and the pain begins. We know that when a muscle or tissue tightens, one way to relax this part of our body is through stretching. Although the stretching may not resolve the actual cause of the IT band pain, it can help to reduce and relieve the pain the sufferer may be experiencing.
Stretching causes a relaxing sensation which is a perfect solution for IT band issues. IT band stretches are often incorporated into a patient's therapy plan along with a number of other treatments to advance the patient's health and reduce the damage and pain that is caused. This is not to say that if you believe that you have ITBS that you should start stretching, but that you should first be properly diagnosed and provided the proper instruction on which type of stretches that you should do.
Be Careful
As with many body injuries (and one learns this very quickly) that the wrong motion, although thought to be a valid movement, is actually more harmful to the body than originally intended. Without a proper exam, you are not able to see the full extent of the damage that has been done. So doing the wrong stretches can actually cause more harm than good. Keep the movements that you know that are painful to a minimum until you are able to be examined.
Types of Stretches
The best stretches are ones that work the IT band directly with a minimized amount of pressure and usage. Since I am not medically trained, I cannot state that you should do these stretches but these are stretches that can be recommended. Always stretch as far as you can without causing any further damage or pain to yourself.
The first stretch that can be recommended is to lie flat on your back. Gently bend the hurt knee/leg and grasp behind the knee with both of your hands. Now slowly pull this leg towards the opposite shoulder. Hold this position for 30 seconds if you can and then relax the leg. Repeat 4 times.
The next stretch is done standing. Cross over the hurt leg behind the good knee. Go ahead and lean to the side that's not hurt until the affected IT band begins to feel that it's being stretched. At this point, hold for 30 seconds if you can and then uncross your legs and return to a standing position. Repeat 4 times.
Stretching is something we do naturally for a number of reasons throughout the day. IT band stretches are beneficial in relieving pain and promoting a healthy IT band.