1. Myths: On the IT Band itself
The IT band is a muscle: FALSE
The IT band is a tendon: FALSE
TRUTH:
The iliotibial band (IT Band) is a thick fibrous band, much like a tendon, that runs down the outer thigh. It begins at the hip and runs down the outer thigh to just below the knee on Gerdy’s tubercle.
It is caused by excessive pronation of the foot (overpronation) when running: FALSE
TRUTH:
The IT band is a band of thick "rubbery" fascial tissues that is not supposed to be very flexible and cannot be stretched. When doing an "IT band stretch" you would actually be stretching the muscles attached to it: the gluteus medius and tensor fascia latae. Unfortunately, this does not really help with the issue which is actually often caused by muscular weaknesses and running form issues with hips swaying side to side with each step. Weaknesses in the glutes also causes an internal rotation of the leg when running. These "unatural" movements create additional friction on the IT Band.
3. Myths: On cures for IT Band Syndrome
Static stretching after running: FALSE
Massaging the IT band: FALSE
Using the foam roller on the IT band: FALSE
TRUTH:
You cannot relax or "elongate" the IT band by stretching it or massaging it: the IT band is as elastic and resistant as the rubber of a truck tire. You might feel better for a while after stretching and getting or giving yourself a massage, but this relief is only temporary. You might actually making things worse if your IT band issues were due to lack of stability in your hips caused by some muscular weaknesses.
The best way to prevent IT band issues is to work on stabilizing the pelvis, hips and ankles to keep all your joints in line with each running step. Exercises to strengthen stabilizer muscles in the core, the hips, and the ankles should help as well as training to consciously improve your running form.
Here is one exercise that could help in preventing IT band issues
Also, I found this original way of using the foam roller that would actually be better than massaging the IT band with it to prevent IT Band Syndrome.
Ready 2 Run training takes into account your past injuries in designing programs. If you have suffered of IT Band Syndrome in the past, your customized program will include exercises focused on preventing the issue from re-occuring. Contact me at (six-o-four) 781 2133 for a free fitness assessment to help you learn what may be at the cause of your various running-related challenges.
If you are curious to learn more about the IT band syndrome and what you can do yourself to help managing the injury, I found this very useful and highly-researched blog and ebook on the Internet: saveyourself.ca . Know that I do not get paid any commission from purchases on that website, but just found this to be one of the few to not propagate common myths around running injuries online. Also, I like the idea of supporting local health experts in Vancouver.
The IT band is a muscle: FALSE
The IT band is a tendon: FALSE
TRUTH:
The iliotibial band (IT Band) is a thick fibrous band, much like a tendon, that runs down the outer thigh. It begins at the hip and runs down the outer thigh to just below the knee on Gerdy’s tubercle.
2. Myths: On the causes of IT Band Syndrome
It is caused by a lack of flexibility of the IT Band: FALSE
It is caused by excessive pronation of the foot (overpronation) when running: FALSE
TRUTH:
The IT band is a band of thick "rubbery" fascial tissues that is not supposed to be very flexible and cannot be stretched. When doing an "IT band stretch" you would actually be stretching the muscles attached to it: the gluteus medius and tensor fascia latae. Unfortunately, this does not really help with the issue which is actually often caused by muscular weaknesses and running form issues with hips swaying side to side with each step. Weaknesses in the glutes also causes an internal rotation of the leg when running. These "unatural" movements create additional friction on the IT Band.
3. Myths: On cures for IT Band Syndrome
Static stretching after running: FALSE
Massaging the IT band: FALSE
Some massages can help, but not the massages of the IT band itself.
Using the foam roller on the IT band: FALSE
Stop torturing yourself in vain, young woman. There are better ways to use
that foam roller for your IT band pains!
that foam roller for your IT band pains!
TRUTH:
You cannot relax or "elongate" the IT band by stretching it or massaging it: the IT band is as elastic and resistant as the rubber of a truck tire. You might feel better for a while after stretching and getting or giving yourself a massage, but this relief is only temporary. You might actually making things worse if your IT band issues were due to lack of stability in your hips caused by some muscular weaknesses.
The best way to prevent IT band issues is to work on stabilizing the pelvis, hips and ankles to keep all your joints in line with each running step. Exercises to strengthen stabilizer muscles in the core, the hips, and the ankles should help as well as training to consciously improve your running form.
Here is one exercise that could help in preventing IT band issues
Also, I found this original way of using the foam roller that would actually be better than massaging the IT band with it to prevent IT Band Syndrome.
Ready 2 Run training takes into account your past injuries in designing programs. If you have suffered of IT Band Syndrome in the past, your customized program will include exercises focused on preventing the issue from re-occuring. Contact me at (six-o-four) 781 2133 for a free fitness assessment to help you learn what may be at the cause of your various running-related challenges.
If you are curious to learn more about the IT band syndrome and what you can do yourself to help managing the injury, I found this very useful and highly-researched blog and ebook on the Internet: saveyourself.ca . Know that I do not get paid any commission from purchases on that website, but just found this to be one of the few to not propagate common myths around running injuries online. Also, I like the idea of supporting local health experts in Vancouver.