How To Master IT Band Mobility

Post Featured Image

How To Master IT Band Mobility

 

Achy painful knees?  One of the most constant laments I'm asked to help CrossFitters, distance/track runners and athletes involved in sports with repetitive bending of the knee is chronically tight IT (ilio-tibial) Band.  

According to Medscape, iliotibial band (ITB) syndrome (ITBS) is the most common cause of lateral knee pain among athletes. ITBS develops as a result of inflammation of the bursa surrounding the ITB and usually affects athletes who are involved in sports that require continuous running or repetitive knee flexion and extension.[1]

The primary symptom of ITBS is lateral (outside edge of the knee) pain.  As a corrective exercise specialist who works with this frequently, the inflammation is most often a result of muscle and joint imbalances throughout the kinetic chain from the feet through the hips and pelvis.  

Most often the pelvis has shifted into an anterior tilt with corresponding rotation and elevation, along with imbalances in the muscles and joints acting on the feet, ankles and knees.   

Combine these imbalances with repetitive movement with high volume and intensity and eventually something has to give.  This is exactly why simply foam rolling the IT band or trying to stretch it out isn't always the most effective way to address the problem.

Please join me this Saturday, February 27th (10:00 - 11:00 am) at CrossFit 5885  (Apple Valley, MN) for a hands-on instructional self-mysofascial release and corrective exercise session. 

 

We will learn easy to do corrective exercises and self-myofascial release techniques to address muscle imbalances, fascia restrictions and alignment issues in the OUTER HIP and KNEES.  

You'll leave empowered with ways you can continue to improve your hip/knee tracking and strengthening the muscles that are working out of sync so you can squat better, run better, and reduce your chances of IT Band syndrome, knee pains and potential injury.

This class is OPEN to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend are are coming for the first time, please arrive 15 minutes early.

 

EQUIPMENT:  Please bring

  • a single and double taped lacrosse ball set (we have sets available for purchase for $10)
  • yoga block (pick one up at any local store like Target, Wal-mart, Dick's Sporting Goods)
  • a yoga strap (or belt will work) 
  • foam roller
  • a mat

Questions?  Please reach out. Hope you can make it out.  Looking forward to seeing you this Saturday!


Resources:

  1. Iliotibal Band Syndrome



Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is the founder/owner of Pain Free Posture MN.  A CF-L1 Trainer, Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, Deb has over 25 years experience in the health and wellness field.  

You can follow her on Facebook, Twitterand LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.