Theres nothing fun about that stabbingpain outside your kneecaused by iliotibial band syndrome.
The good news though?
Doing IT band stretches and strengthening exercises can provide much-needed relief.
Savanna Ruedy
It can also result fromcycling, walking, or sitting too much, he adds.
What is your IT band?
The IT band helps with knee flexionbasically, bending the kneeespecially when youre running, says Lakes.
That just basically means that the TFL can affect the tightness of the IT band.
What causes IT band syndrome?
Iliotibial band (ITB) syndrome is often brought on by overuse of the TFL, says Lakes.
Over time, this rubbing causes friction and ultimately, pain.
This muscle then ends up working overtime, says Lakes.
What are symptoms of a tight IT band?
So yes, considering your IT band for hip pain is a thing.
Some people only have this pain when they work out, especially when they run.
(That’s why IT band stretches for runners are super important!)
But others may have pain outside of exercise, per Cedars-Sinai.
How do you treat IT band pain?
(You may also consider amini-band workoutthat targets your smaller butt muscles).
How often should you stretch your IT band?
you’ve got the option to do IT band stretches as often as every day, says Lakes.
Standing Quad Stretch
This stretch targets the front of your leg, including your TFL muscle.
Pretzel Stretch
This stretch is great for lengthening the TFL, says Lakes.
double-check you pull your bottom leg behind your torso to really stretch the TFL, he says.
As you perform reps, lean forward to further activate your glutes.
Donkey Kick
This exercise really targets your glutes.
