What is it? Your IT band (or Iliotibial band) is a band of tissue located on the lateral side of the thigh.
It connects your pelvis to just below the knee. It runs along the outside of the thigh and aids in the movement of your leg. How does it get hurt? You aggravate it by running on uneven surfaces or by overworking it period.
Using it in a new way for longer distances-i.e. running on a surface that slopes from left to right-is going to put a new strain on it. So although your muscles are trained to run 7 miles, if you're running on a slope, that seven miles will put a horrible strain on your IT band. Overuse wears it down, causing it to tighten up. What are symptoms of a strained IT band?
When it's tight, it will manifest its displeasure in the knee. When it is deeply aggravated, you will find it hard to move your leg. Your knee will be difficult to bend and painful when you try. It is not a pleasurable experience and you'll recognize it because of its debilitating effects.
This pain and immobility is by no means permanent, but it can limit the things you do over the next few days. Climbing stairs is off the to-do-list, and so is walking long-distances.
You should be back to normal activities within a few days-save running at the same intensity as you have before, that will take a week or two to work your way back to. Some people don't have that kind of time to wait though and search for something they can do to alleviate the pain in the meantime.
They need to get back to running as soon as possible. Luckily, there is something you can do to help it become usable again for your next run. Grab a foam roller and roll it out. This means that you put the roller on the ground and sit the outside of your hip on it.
Then lean your weight on the roller, and use your arms to pull your body across it. When you reach the knee, use your arms again to push your body back to the hip.Rinse and repeat. Continue this process like a massage.
Do it until you get tired or you feel some stress relief. If it hurts too much, do it until you can't stand it anymore, then break for a while.
Use it throughout the day to loosen and keep loose the band. Get into a habit of doing this throughout the next several days and you'll notice an improvement.
With that, continue to use your leg as often as possible. Stretch it. Walk on it. The worst thing you can do is to stop using it. When you stop, it only tightens more. Keep active to avoid making it worse.
There's a reason that runners are advised to train up slowly, and over an extended period of time for their races, to avoid troubles with things like this. Train smartly and gradually to reduce your chance of injuries.
The Hofmann Institute offers medical help for anyone dealing with extreme knee or hip difficulties in Utah. They operate an Orthopedic Clinic in Salt Lake and can help you with any knee or hip injuries you make experience while exercising.
It connects your pelvis to just below the knee. It runs along the outside of the thigh and aids in the movement of your leg. How does it get hurt? You aggravate it by running on uneven surfaces or by overworking it period.
Using it in a new way for longer distances-i.e. running on a surface that slopes from left to right-is going to put a new strain on it. So although your muscles are trained to run 7 miles, if you're running on a slope, that seven miles will put a horrible strain on your IT band. Overuse wears it down, causing it to tighten up. What are symptoms of a strained IT band?
When it's tight, it will manifest its displeasure in the knee. When it is deeply aggravated, you will find it hard to move your leg. Your knee will be difficult to bend and painful when you try. It is not a pleasurable experience and you'll recognize it because of its debilitating effects.
This pain and immobility is by no means permanent, but it can limit the things you do over the next few days. Climbing stairs is off the to-do-list, and so is walking long-distances.
You should be back to normal activities within a few days-save running at the same intensity as you have before, that will take a week or two to work your way back to. Some people don't have that kind of time to wait though and search for something they can do to alleviate the pain in the meantime.
They need to get back to running as soon as possible. Luckily, there is something you can do to help it become usable again for your next run. Grab a foam roller and roll it out. This means that you put the roller on the ground and sit the outside of your hip on it.
Then lean your weight on the roller, and use your arms to pull your body across it. When you reach the knee, use your arms again to push your body back to the hip.Rinse and repeat. Continue this process like a massage.
Do it until you get tired or you feel some stress relief. If it hurts too much, do it until you can't stand it anymore, then break for a while.
Use it throughout the day to loosen and keep loose the band. Get into a habit of doing this throughout the next several days and you'll notice an improvement.
With that, continue to use your leg as often as possible. Stretch it. Walk on it. The worst thing you can do is to stop using it. When you stop, it only tightens more. Keep active to avoid making it worse.
There's a reason that runners are advised to train up slowly, and over an extended period of time for their races, to avoid troubles with things like this. Train smartly and gradually to reduce your chance of injuries.
The Hofmann Institute offers medical help for anyone dealing with extreme knee or hip difficulties in Utah. They operate an Orthopedic Clinic in Salt Lake and can help you with any knee or hip injuries you make experience while exercising.
About the Author:
Struggling with arthritis? Don't, recieve help from the hofmann arthritis institute. They have over 25 years of experience,so you know can count on high-quality care from our Salt Lake orthopedic clinic. They can help you deal with the pain.
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