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.

Stretch It: Easy Quad Stretch

FitSugar — Fri, 06 Jul 2007 07:30:00 -0700

I think the quads are the most over worked muscles in our bodies and they sure do get tight. This standing quad stretch is one of my favorite stretches because you can do it anywhere (I often do it when I am waiting for the elevator when no one is around). In fact I often refer to it as a "portable stretch" since you need no props to do it and you don't have to get on the ground.

Here are some tips:

If the challenge of balancing on one leg proves too difficult and detracts from the stretch, hold onto something.
Make sure that your knees are touching. This helps to target the stretch to the outside part of the quad which tends to overwork.
Squeeze your booty just a bit to increase the stretch.
Pulling your abs in will increase the stretch too! Engaging your deep abs will help with your balance too.
To increase the stretch, you can bend the bottom knee a bit.

Hold Stretch for 20 - 30 seconds

This is a great stretch to do after just about any activity, from hiking or running, to swimming and biking. Stretch those quads ladies!!! Your knees will love you for it.

FitSugar -- Healthy, happy you.

Stretch It: Iliotibial Band and Outer Thigh

Stretch It: Easy Quad Stretch