Stop Foam Rolling for IT Band Pain!! Do These Four Exercises Instead.
What is IT Band Syndrome?
IT band syndrome, or iliotibial band syndrome, occurs when the iliotibial band—a thick band of fascia that runs along the outside of the thigh—becomes tight or inflamed. This condition is often characterized by pain on the outside of the knee or hip, especially during activities like running, cycling, or hiking.
Causes of IT Band Syndrome
The primary causes of IT band syndrome include overuse, repetitive motions (like running on uneven surfaces), muscle imbalances, and biomechanical issues such as overpronation or leg length discrepancies. Understanding these causes is crucial for effective treatment and prevention.
Symptoms of IT Band Syndrome
Common symptoms include sharp or burning pain on the outside of the knee or hip, especially noticeable during activity and sometimes even when at rest. It may worsen with prolonged physical exertion or downhill running.
Stretches and Exercises for IT Band Syndrome Relief
In this video, we demonstrate a series of effective stretches and exercises designed to alleviate IT band syndrome pain and improve flexibility and strength in the affected area. These exercises include:
Prevention Tips
Preventing IT band syndrome involves maintaining proper biomechanics during physical activities, gradually increasing training intensity, wearing appropriate footwear, and incorporating regular stretching and strengthening exercises into your routine.
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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