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IT Band

(6 posts)
  • Started 15 years ago by lildiamond_cf
  • Latest reply from jpassmore

  1. lildiamond_cf
    Member

    What is the best way to prevent ITB syndrome?
    Also does landing on the forefoot and running with a slight lean help to prevent knee injury?

    Posted 15 years ago #

  2. jpassmore
    Member

    lildiamond_cf,

    Are you dealing with ITBs now?

    What do mean landing on the forefoot? Are you referring to more of a sprint type stride/strike as opposed to a jog stride/strike?
    Also, when you say a "slight lean," which way are you leaning in regards to which knee? I think I know what you are asking but n=just need some more details.

    ITB prevention:
    #1-having appropriate muscle length in the gastroc, hamstrings, quads, hip add and abductors. I know this may sound obvious, but it is a big factor. Even though, you may be flexible, your ration of flexibility may be off causing you to be prone to ITB syndrome. I have some stretching guidelines if your interested?

    #2-strength and endurance in the gluteus medius (hip abductor) muscles. This can aide to decrease the load on the ITB...

    #3-proper foot-wear and good foot support. Preventing hyperpronation can decrease the repetitive load and stress along the lateral thigh which often leads to ITBs. What shoes do you run in? Do you wear orthotics or good insoles?

    I hope I answered your questions sufficiently at this time. Please get back to me in regards to my questions so I can assist you further.

    If you know anyone else dealing with an issue, injury, or surgery please let them know about this resource.

    Thanks for your question,
    ~J

    Posted 15 years ago #

  3. stephh
    Member

    Sorry to bust into this thread but could you say something about the ITB stretching info you have......useful for me any my hip and I have a friend in my tri club having ITB problems.

    Thanks

    Posted 15 years ago #

  4. jpassmore
    Member

    Stephh,

    your welcome into any thread...

    There are two classic ITB stretches, but they are best done after some deep manual therapy tissue manipulation. What issues is your friend having? Where is the pain(s)?

    there is the sideling of the bed stretch and there is the cross-over wall stretch. Are you familiar with these two? Again, best done after the treatment, which I can explain, if your friends' symptoms warrant it.

    Let me know,
    ~J

    Tell you TRI-CLUB buddies to raid this site and ask away!
    THANKS

    Posted 15 years ago #

  5. stephh
    Member

    Cheers I will put it on our forum.

    Can you explain the stretches a bit? My friend was having soreness in het hip and has seen a physio for it and diagnosed as ITB problems, she is working on some stretches but any help appreciated.

    Thanks

    Posted 15 years ago #

  6. jpassmore
    Member

    Stephh

    Lay on your "good side," with your back at the edge of your bed or sofa.

    Bring your "bad" leg backwards and let it hand behind you towards the floor. Hold for as many seconds as you are old, 4 sets.

    Stand, facing wall, with good leg fwd and kne bent, and bad leg behind. This will stretch the hip flexor and ITB if you tweak the stretch with a slight rotation away from the bad leg. While standing, lean against the wall, and ont the food leg while pushing your hips forward. Tweak a rotation away from bad leg to get hip flexors and ITB.

    Let me know how that goes...

    JP

    Posted 15 years ago #

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