IT band syndrome stretch

IT band syndrome stretch

Post by Richard Eustac » Thu, 20 Jul 1995 04:00:00


Can anyone help me how to do this stretch for IT band syndrome ??

Dr. Pribut (http://www.clark.net/pub/pribut/spsport.html) says:

"The side stretching is well illustrated in Runners World, February, 19
95. It is performed while standing as follows: Place the injured leg
behind the good one. If the left side is the sore side, cross your
left leg behind your right one. Then lean away from the injured side
towards your right side. There should be a table or chair that you
can hold onto for balance on that side."

Does that mean I put the toes of my left (injured) leg behind and
touching the heel of my right (good) leg, both pointing forward ?
When I stretch do I put my weight on the left-hand side of my left
foot and lean to the right? This gives  a stretching feel on the
outside of my left knee, which is I assume the way I want to stretch
that area.

Thanks for any help !!

regards, Richard

PS. Running Training also has a complex (medical) page on IT band
syndrome. It's at: http://s2.com/html/etj/running.html

 
 
 

IT band syndrome stretch

Post by Mark A. Jenkins, M.D » Wed, 26 Jul 1995 04:00:00

Subject: IT band syndrome stretch

Date: 19 Jul 1995 07:15:30 GMT

Quote:

>Can anyone help me how to do this stretch for IT band syndrome ??
>(....)

I have an illustration and brief description of the IT band stretch on my
web page (URL below). It is in the "medical tent" under stretching. I
hope you find it helpful.

        Mark A. Jenkins, M.D.

        http://riceinfo.rice.edu/~jenkins

 
 
 

IT band syndrome stretch

Post by Wolf » Wed, 26 Jul 1995 04:00:00

I do an IT stretch while sitting on the floor legs outstretched.  Place
heal of injured leg next to hip of healthy leg and pull injured knee
towards healthy side shoulder.  You will feel the tension in your injured
side hip but it is stretching the IT.  I've been doing this for near 10
years.  It's a stretch routine staple AND a pre-bedtime must :(.

I hope this helps.

Regards,

Mike Barrett

 
 
 

IT band syndrome stretch

Post by Stephen M. Prib » Thu, 27 Jul 1995 04:00:00



->Can anyone help me how to do this stretch for IT band syndrome ??
->Dr. Pribut (http://www.clark.net/pub/pribut/spsport.html) says:
->
->"The side stretching is well illustrated in Runners World, February, 19
->95. It is performed while standing as follows: Place the injured leg
->behind the good one. If the left side is the sore side, cross your
->left leg behind your right one. Then lean away from the injured side
->towards your right side. There should be a table or chair that you
->can hold onto for balance on that side."
->
->Does that mean I put the toes of my left (injured) leg behind and
->touching the heel of my right (good) leg, both pointing forward ?
->When I stretch do I put my weight on the left-hand side of my left
->foot and lean to the right? This gives  a stretching feel on the
->outside of my left knee, which is I assume the way I want to stretch
->that area.
->
Yes, that is correct! But you should not have to think about where your
weight is when you do the stretch :)

Dr. Mark Jenkins in the previous message says he has a picture available
at his web site demonstrating the stretch.  Check it out. His pages are
also good.

Quote:
>PS. Running Training also has a complex (medical) page on IT band
>syndrome. It's at: http://s2.com/html/etj/running.html

Steve Pribut
 
 
 

IT band syndrome stretch

Post by Myles Cockbur » Fri, 28 Jul 1995 04:00:00

Quote:
> Can anyone help me how to do this stretch for IT band syndrome ??

My (highly esteemed) doctor/physio has suggested an alternative IT
stretch which saves straining the back muscles and is generally easier to
do (ie more relaxing, can be done in front of TV and therefore more
likely to appeal) - its tricky to explain, but here goes:

Assuming you have trouble with your left leg ITB (although for those who
don't train running straight off the bike you should be doing it for both
all the time anyway).  Lie down on your back and leaving your right leg
straight in line with your body, and keeping your left leg as straight as
possible, move your left leg across your right, rolling your left hip to
the right as you go, but leaving your left shoulder on the ground.  Try
to get your left leg about 70 degrees from your right leg (ie the line of
your body).  The stretch is achieved by staying in this position while
you press your left buttock into the ground - this one does the top of
your ITB.  The rest of it can be achieved by doing the same thing lying
on the edge of a bed or table (if its your left leg, lie on the right
side of the table so your left leg dangles over the edge and you can let
your
foot drop below the level of the table top, giving you a better range of
movement).  This is quite tricky to master, but the first time you get it
right, you'll feel it - if you've had any trouble with ITB it will
probably feel really good.  I usually do these stretches first after a
long run and/or bike, while I'm still recovering and can't be bothered
standing up.

Happy stretching.

Oh BTW, there are enough ways of doing streching lying down that you
don't need to pummel your back at all (as I see many people doing after
races, especially for hamstring stretches).

Myles***burn,
Department of Preventive and Social Medicine,
University of Otago Medical School,                  
P O Box 913,                                            Ph (03) 479 7235 (wk)
Dunedin,                                                   (03) 467 2921 (hm)
NEW ZEALAND.                                           Fax (03) 479 7298




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IT band syndrome stretch

Post by Myles Cockbur » Fri, 28 Jul 1995 04:00:00

Quote:
> Can anyone help me how to do this stretch for IT band syndrome ??
> Does that mean I put the toes of my left (injured) leg behind and
> touching the heel of my right (good) leg, both pointing forward ?

Oh yes, and as for the one mentioned in Running World, the same effect
can be achieved (although again its tricky to explain and to master) by
crossing feet as the article explains, and then just relaxing your lower
abdomen/hip muscles so that you sort of slouch a bit while trying to poke
out your left hip - this will stretch the top of your ITB without
straining your back.  I can only get it to work on my left side, and I've
never quite got it right for the right side.  My physio reckons its a
good stretch cos you can do it any time you like ie standing waitng for a
bus. However, I tried it once in public and got some pretty strange looks
(and you thought I was born with them!)

Myles***burn,
Department of Preventive and Social Medicine,
University of Otago Medical School,                  
P O Box 913,                                            Ph (03) 479 7235 (wk)
Dunedin,                                                   (03) 467 2921 (hm)
NEW ZEALAND.                                           Fax (03) 479 7298




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IT band syndrome stretch

Post by Whitecom » Sun, 30 Jul 1995 04:00:00

I had a bad problem with my illotibial band a few years back.  The
prescribed stretch in Runner's World really does work.  I still couldn't
run without it!