How to properly stretch your Iliotibial Band?
I've recently heard about having a tight Iliotibial Band and how its important to stretch it.
However since I've been stretching it (gentle 30 second stretches, a variety of them in succession), it seems to be getting tighter.
I don't know why this is or what I'm doing wrong, so I would like to know how to properly stretch my Iliotibial Band?
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No one's going to know this, but no amount of stretching helped. The area was inflamed.
Rest, Tylenol, and sticking with bikes/rowers, and avoiding overstretching the hip muscle seem to have fixed the problem.
According to the Exercise Prescription (ExRx.net) site, there are a few exercises and stretches you can do.
Testing:
Ober's Test
Affected Exercises:
Barbell Lunges
Barbell Stepup
Corrective Exercises and Stretches:
Standing Iliotibial Stretch
Lying Glute Stretch
Lever Seated Hip Abduction
If you are using the foam roller technique you may be overdoing it and causing irritation, which is why you feel you are counterproductive. You may want to try just lying on your side, placing a tennis ball or softer "miracle ball" under the tight spot and gently letting the weight of your leg and gravity release the tightness.
This video shows the ball release technique for the ITB and quads.
This video shows standing stretches for the ITB/TFL.
And this video shows a stretch that also includes the hip rotators.
Hope that helps
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