A thick band of connective tissue that runs alongside the surface of the thigh from the hip to the knee, the IT or iliotibial band is typically a runner’s enemy. In some runners, it repeatedly rubs in opposition to the femur (thigh bone) throughout runs, and the tightness and discomfort can derail your coaching.
Rising mileage too aggressively, muscle imbalances and poor operating type can all contribute to a good IT band. Attempt these poses to stretch and strengthen the muscle groups across the hips and thighs, and also you’ll be again to operating pain-free very quickly.
Joyful child pose
Joyful Child pose might be an efficient method to stretch and launch stress within the IT band as a result of it includes opening up the hips and stretching the muscle groups and connective tissue within the pelvic area.
Begin by mendacity in your again. Bbend your knees and convey them towards your chest. Flex your toes towards the ceiling and information your knees in order that they’re above your hips, transferring towards making a 90-degree angle together with your thighs and torso. (It’s OK if this isn’t accessible in your physique–merely transfer till you’re feeling a stretch.)
Attain your arms inside your knees and maintain on to the surface edges of your toes (or to your ankles, if you happen to can’t attain your toes). Gently press your knees towards the ground, aiming to carry them nearer to your armpits to stretch and ease your hips open.
Along with your decrease again on the mat, calm down your head and shoulders and take a look at gently rocking backward and forward to therapeutic massage your decrease again and hips. Maintain the pose for 30 seconds to at least one minute, respiration deeply and softening into the stretch.
Half moon pose
Half Moon pose improves hip and core stability, which may help relieve IT band tightness.
Start by standing with toes hip-width aside and shift your weight onto your left foot, sending your proper leg behind you. Place your proper hand on the ground or a block in entrance of your left foot. You possibly can merely level your hand towards the ground if that’s all that’s out there to you in your physique.
Raise your proper leg parallel to the ground and prolong your left arm towards the ceiling. Maintain for 30 seconds to at least one minute, then change sides.
Triangle pose
Triangle pose stretches the IT band and helps enhance total leg flexibility.
Stand together with your toes large aside, one foot dealing with ahead and the opposite foot turned out. Ship your arms out parallel to the ground.
Hinging at your hip, attain your proper hand towards your proper ankle whereas maintaining your left arm prolonged up.
Work towards sustaining a straight line out of your left hand to your left foot. Maintain for 30 seconds to at least one minute, then change sides.
Do not forget that it’s OK if you happen to aren’t capable of come into these stretches completely. The goal is to strengthen and soothe your muscle groups, and specializing in how the stretch is feeling is the essential factor, not the esthetics of the pose.
