Runners and Cyclists, do you have IT Band pain?
If you bring up IT Band pain to just about anybody, they are going to tell you that you need to stretch and foam roll it because it is tight. News Flash: The IT Band is tight on everybody! Why is it tight? The tightness of the IT Band allows it to do its job of supporting and moving your leg.
So if everyones IT Band is tight and it’s supposed to be tight, is a tight IT Band the reason for your knee pain? Not usually! So let’s clarify this a little bit. When you have pain on the lateral aspect of the knee where the IT Band inserts, there typically is some compression that is occurring. However, that compression is not due to the tightness of the IT Band. Weakness and lack of control in the muscle of the glutes and hip will cause your leg to move in such a way that there is compression and pain. The real issue is the weakness of the muscles controlling the leg.
It is ok to do a little foam rolling and stretching of the IT Band, there is nothing wrong with that, especially if it feels good. But the real solution typically lies in strengthening your whole leg for proper biomechanics at the knee. In this video below, I go through a progression of exercises to strengthen the right parts of your leg to help IT Band pain. If you are having IT Band issues, let us know, and give these exercises a try! We love helping especially runners and cyclists in North Fulton who are having IT Band issues.
Are you an active adult or athlete living in Roswell, Johns Creek, or Alpharetta, and you experiencing some pain or issue that is holding you back? Since 2008 our proven 3 step plan has helped people stay in the game and keep dong all the awesome activities you love. We are athletes too and we loving helping other athletes. Please give us a call at 678-400-0300.
