The iliotibial band (ITB) is a thick band of fibrous tissue that runs along the outside of the thigh from the hip to the knee. ITB pain, often referred to as ITB syndrome, is a common issue among runners and cyclists. It occurs when the ITB becomes tight or inflamed, causing discomfort on the outside of the knee. Stretching is a crucial part of managing and preventing ITB pain. Here are five effective stretches that can help alleviate ITB discomfort:
1. Standing ITB Stretch
How to Do It:
- Stand with your feet together.
- Cross your right leg behind your left leg.
- Lean your torso to the left while pushing your right hip out to the right.
- Hold the stretch for 30 seconds, then switch sides.
Benefits:
- This stretch targets the ITB and helps to relieve tension along the side of the thigh.
- It also helps to improve flexibility and prevent further tightness in the ITB….
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