Today I wanted to go through the 3 important exercises for your IT band. It is one main one with a couple of tweaks to it, to make it 3 exercises that target your IT band — which is important for Iliotibial band syndrome.
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How Big of a Problem is ITBS for Runners?
If we look at the percentage of runners that end up having IT Band syndrome, it’s pretty staggering; 12% of runners will get Iliotibial band syndrome.
Now the common thought out there is that if you stretch your IT Band, everything is going to be fine with your Iliotibial band syndrome or IT Band syndrome.
That’s not what I found on my own, and it’s not what I found with my clients.
Stretching is something that I do but it is a piece within the puzzle when it comes to Iliotibial band syndrome.
Something that I focus in on is improving tissue quality when it relates to the IT Band.
And one of the things that I use is the foam roller.
I foam roll the IT Band (and I will go through that in a minute).
Along with foam rolling the IT Band, I will move between the outer part of the thigh and the front of the thigh and work between those two areas.
Then I will go to other direction, so I will not go right on the back on the hamstrings, but I will go in between the hamstrings and the IT Band, kind of working on the upper hamstrings and the edge of the IT Band.
I target a number of spots throughout that area when it comes to the IT Band.
How I Target the IT Band
When it comes to foam rolling, I start right at the top of the pelvis — above the hip joint, right on top of the pelvis — going all the way down to just above the knee.
I will keep on going a few times, 5x up and down, 5x on the side and front, and 5x on the side and back.
There you go.
If you or your client ends up having IT Band or Iliotibial band syndrome, make sure to add tissue quality work like foam rolling. Work on that IT band but also a little bit in front of the IT Band, and a little behind that IT Band. Remember, if you are a runner about 12% of runners will end up having IT Band issues or Iliotibial band syndrome.
Take care and bye, bye.
Rick Kaselj, MS