The Iliotibial Band, or IT Band as it is commonly referred to, is a fibrous, thick connective tissue. It begins at the hip bone and runs down the outside of the thigh and attaches at the shin bone. The IT Band works in conjunction with the thigh muscles to provide stability when the legs are moving.
- Walking lunges
- Yoga for runners low lunge
- Split squats with fitness ball
- Squats with resistance band raises
At the end of the day every runner wants to run injury free. As we discussed earlier, the hips and IT Bands are prone to injury if you have excessive tightness and/or weak muscles. Training should include ample stretching and strengthening followed by a foam roller massage for the serious runner who puts in a lot of weakly mileage (a lot can vary by individual but generally means anything above 20 miles per week). Use the foam roller to massage and stretch out the IT Band and the surrounding tissues. Make sure the foam roller is densely packed and has a consistency more like wood. Use your body weight and gravity to massage. Pain should be felt in those areas during massage to know it is being done correctly. The pain indicates an area of tightness.