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Stretch It: Iliotibial Band on the Wall

FitSugar — Wed, 30 Jul 2008 14:30:00 -0700

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

Stretch It: Iliotibial Band and Outer Thigh

FitSugar — Thu, 04 Oct 2007 04:00:00 -0700

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:

Iliotibial Band Stretch

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.

Definition: Iliotibial Band

FitSugar — Wed, 03 Oct 2007 13:58:11 -0700

The Ilio-tibial band, a.k.a. the ITB, is a long band of fascia. What is fascia you might ask? It is connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing support, protection to the thing it surrounds. I usually explain it like this - you know when you take the skin off a chicken breast and there is a thin layer of something that is not skin and not flesh - that is the fascia (sorry to all you vegetarians out there). The ITB is a super thick layer of fascia in the body, second only in thickness to the fascia surrounding the skull. It runs from the pelvis to just below the shin on the outside of the thigh.

But what you really need to know is that fascia is like shrink-wrap. Once it gets tight it tends to stay tight and this can cause pain and injuries. If your ITB is tight you can get serious hip or knee pain. If you run or hike, especially in hilly areas, you should stretch your ITBs regularly to help maintain healthy legs.

It Is Thigh Time: Roll Out

FitSugar — Tue, 12 Dec 2006 12:00:00 -0800

I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings tend to be lazy. Evening out this musculature imbalance can help bulky thighs elongate.

So here is the first video in our IT IS THIGH TIME series.

To slim down muscular thighs you need to start by releasing the overworking quads muscles as well as your IT Band. Releasing them with the roller is the most efficient way to do this.

Fit's Tips:

Do not roll over your knee when rolling your quad - that would hurt!
Rolling the IT band can be painful, so call "uncle" when you need to. But my theory is the more painful it is the more you need it.

Keep your eyes peeled for more IT IS THIGH TIME videos.

The Skinny On: The IT Band

FitSugar — Mon, 20 Nov 2006 18:35:58 -0800

To learn how to stretch your ITB