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Static IT Band Stretching

Posted on 09.11.12

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The illiotibial (IT) band is a dense strip of tissue that runs along the outside or lateral portion of the thigh. Many athletes may be familiar with the IT band, as tension in this structure is associated with illiotibial band syndrome, a common cause of pain in the outer portion of the knee.1,2 Decreasing tension through the IT band is believed to be a means of decreasing the risk of IT band syndrome and other hip and knee issues.

Decreasing Tension on the IT Band

The actual IT band probably cannot be effectively stretched, but resting tension put on this dense structure has the potential to be decreased.2 The muscles that put tension on the IT band include the tensor fascia latae and gluteus maximus. The tensor fascia latae is a muscle that is continuous with the IT band and lies on the outside of the hip. I believe this is where the focus of most IT band stretching should be felt. If structures of the hip such as the gluteus maximus and tensor fascia latae are more flexible, then the resting tension through the IT band should be diminished.

The following are two stretches that improve length of the IT band.3

Stretches

The first stretch begins by extending the leg to be stretched and crossing it behind the supporting leg. The trunk is slowly bent away from the leg to be stretched until a mild/moderate pull or stretch is felt in the outer portion of the hip. You might also feel some tightness in the trunk.

IT Band Stretch

IT Band Stretch

 

The second stretch is performed the same way as the first, but with the arms held overhead.  Both stretches are effective, bringing the arms overhead is more effective.3

 

IT Band Stretch: Arms Overhead

IT Band Stretch: Arms Overhead

Three sets of 30-second holds most days of the week should be beneficial for increasing flexibility.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Strauss EJ, Kim S, Calcei JG, Park D.  Iliotibial band syndrome: evaluation and management.  J Am Acad Orthop Surg. 2011 Dec;19(12):728-36.
2. Falvey, EC, Clark RA, Franklyn-Miller A, Bryant AL, Briggs C. Iliotibial band syndrome: an examination of the evidence behind a number of treatment options. Scand J Med Sci Sports. 2009 Aug 27.
3. Fredericson M, White JJ, MacMahon JM, Andriacchi TP. Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Archives of Physical Medicine and Rehabilitation 2002;83:589–92.

Categories: Flexibility Tags: IT band

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