iliotibial band

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the knee, can help keep an overuse injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight, it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), the fascial band can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs in more women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

If you're looking for a stretch that targets your iliotibial Band (ITB) on your outer thigh and your obliques, this stretch is a must. It's similar to the iliotibial band on the wall, but you'll feel this one in your waist more. It is great post-run stretch too.

If you're curious to know how to do this stretch, then read more

When you run, bike ride, or do anything that uses your lower body, it's important to stretch your leg muscles thoroughly. One area that may need a little attention is your Iliotibial band (ITB). This is a long band of fascia (connective tissue) that runs along your outer thigh. Stretching this area will help prevent knee injury or pain, and you can do it anywhere there's a wall. Well, you could even use a tree if running outside.

To learn how to stretch your ITB read more

Running can take its toll on your knees and having tight muscles and soft tissue around the very important knee joint can increase the toll we runners pay. That is why stretching is so very important.

This stretch targets the iliotibial band (ITB), the thick band of fascia that runs down the outside of the thigh, and it is important because when the ITB gets tight it can pull the knee cap out of alignment causing all sorts of pain. This simple move is one of my favorite post running stretches. As an urban runner, I particularly like it because I don't have to touch the ground to do it. So stretch it!

Here's how, via the Foot & Ankle Institute:

• Cross your right foot behind your left, so the toes of both feet are almost even.
• Turn your right hip out, so your toes will be almost touching with your heels apart (sounds weird..so just stand up and try it).
• Side bend to the left allowing your head and neck to bend to the left too!.

Hold for 30 seconds and repeat on both sides at least two times

Fit's Tips: This stretch is for your outer thigh/abductors. You might feel it on the sides of your glutes too, and you might feel that area stretching first. The ITB is fascia, which is challenging to stretch. If your ITB is really tight you should invest in a foam roller and try rolling it out.

Running is one of my favorite ways to get my heart rate up, but let's face it - running can be hard on the knees. A very common injury for runners is the Iliotibial Band (ITB) Syndrome (for more on the ITB see The Skinny on: The ITB) — the ITB is a band of fascia that runs down the outside of the thigh. If you are experiencing pain on the outside of your knee or knees when running, it might just be this syndrome, which occurs when the ITB is too tight and disrupts proper knee function.

Here are the main symptoms to look out for:

• Pain on the outside of knee that increases when running, especially running down hill, and the pain disappears soon after you stop running.
• Tenderness when you touch the outside of the knee, with signs of inflammation.
• As the syndrome progresses there may be a sharp stinging pain, or burning on the outside of the knee.

The best way to deal with the ITB syndrome is to prevent it before it starts. I find that releasing the ITB with a foam roller is the best and most direct approach. It can be a little uncomfortable (that is an understatement) at first, but if it is super painful you really need to roll it.

To learn how to roll out your ITB read more