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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #22, 2008 —
Playing the IT Band
(Please click here to view the video that accompanies this fit tip!)
The IT Band is not: 1. Internet Technology, 2. A Musical Band or 3. A Rubber Band!!
The IT (Iliotibial) Band is a thick band of fibrous tissue that runs long the outside of the thigh from the gluteal muscles to the lateral aspect of the knee and below the knee where it connects to the shin or tibia bone. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.
The IT band can become tight and inflamed which can lead to pain or discomfort in the hip as well as the knee. This is called the IT Band Syndrome and can be attributed to:
- Overtraining. Especially from running, cycling, hiking or step training
- Improper fit or worn out fitness shoes
- Running on downhill or indoor banked surfaces
- In cycling, having the feet "toed-in" to an excessive angle
- Anatomical idiosyncrasies such as a wide Q angle
- Joint laxity due to pregnancy
If you experience any discomfort in your hip and/ or knee, rest is one type of treatment. Another type of treatment is to stretch the IT band. Here are three stretches you can do at home or the club:
- Standing IT band stretch. Place one foot behind the other , keeping your hips and shoulders straight forward. Place the opposite hand on you hip. Press your hand into your hip, pushing your hip in the opposite direction. Place your other hand either against a wall or overhead., breathe and relax as you feel your hips press further away. Hold for 1-2 minutes. Switch to the other leg.
- Lying IT band and back stretch. (Before you attempt this stretch be sure to consult with your doctor. Doing this stretch this could exacerbate any back symptoms) Lie on your back. Lift one leg up with your knee bent. Place your opposite hand on the outside of your knee. Gently pull your knee down toward the ground, keeping your shoulders flat on the floor. You will feel your back stretch as well. You can also add a spine stretch by turning your eyes to look in the opposite direction. Hold for 1-2 minutes then reverse.
- Side Lying IT Band stretch. Lie on your side on the edge of your bed or a stretching table. Bend your bottom knee forward. Place your leg over the edge of the bed or stretching table and allow gravity to help lengthen your leg. Allow your leg to be positioned behind your hip. It is recommended to hold for 5-10 minutes.
Bottom Line: Work just as hard with your stretching exercises as you do with your cardio and strength training exercises. Play your IT band so you can continue to "play" all day!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
http://www.healthsystem.virginia.edu/internet/orthopaedics/iliotib.cfm
http://orthopedics.about.com/cs/sportsmedicine/a/itbs.htm
http://en.wikipedia.org/wiki/Iliotibial_band_syndrome
http://www.rice.edu/~jenky/sports/itband_str.html
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Answer to last week's fitness quiz: June is time to be cautious about exposure to the sun. Is it considered safe for infants younger than 6 months of age have sunscreen applied?
As of 1999, the American Academy of Pediatrics stated that the use of sunscreen on infants under six months of age is acceptable. This reverses their earlier belief that sunscreen use, on infants, could be harmful. They recommend that you only use it when other methods of sun protection, such as hats and shade, do not offer enough protection.
Question of the Week:
What is the active ingredient in sunscreen that will protect from harmful UVA and UVB rays?
Please reply to me: Lynne.Brick@BrickBodies.com
Corny Joke of the Week:
What has 6 eyes but can't see?
3 blind mice.
Please feel free to send your reply or comment to Lynne or post questions or comments on the Fit Tips Message Board.
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