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This stretch opens up the TFL and the gluteus maximus. Hold for 30 seconds, then walk your hands back to center and rise up to stand. Walk your fingertips over to the right to feel a stretch through the TFL and IT band on your left leg.Bend your knees as much as you need to in order to have your fingertips on the ground. Fold forward with a flat back, reaching your hands towards the ground.Bring your pinky toes as close together as they will comfortably come, and have a small bend in both knees. Start standing up and cross your right ankle in front of your left.This stretch helps to release tension in the TFL and the gluteus maximus. Hold for 30 seconds, then repeat, turning your left side toward the wall. Squeeze your glutes and engage your abs.Keeping your legs straight and your hips square, move your right hip toward the wall until you feel a stretch in your right outer hip. Lean your right hand on the wall, with your right arm straight.To begin, stand slightly more than arm’s distance from a wall with your right side facing it.This stretch helps to release tightness in the TFL. Switch sides by crossing your right ankle in front of your left. Hold for 30 seconds and then come back to center. Feel a stretch through the outside of your right leg and upper body. Then, exhale and use your left hand to pull your right hand over your head to the left.Take a breath in to find a long spine and engage your abs. Reach your arms above your head and grab your right wrist with your left hand.Bring your pinky toes as close together as they will comfortably come, and make sure both feet are firmly on the ground. Begin by standing up and crossing your left ankle in front of your right.This stretch helps to release tightness in the peroneus longus, tibialis anterior, and the TFL. Hold each stretch for 30 seconds per side. These soothing stretches will help to decrease imbalances in the muscles connected to the IT bands, thereby relieving IT band tightness.
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These imbalances lead directly to the knee pain that is so common from a tight IT band. It is common for the TFL to be stronger than the gluteus maximus and the peroneus longus to be stronger than the tibialis anterior. IT band issues are caused when the muscles that connect to the IT band become unbalanced. Stretching a tendon or ligament can lead to injury. The IT band is a ligament, not a muscle, you need to stretch the muscles connected to it.
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Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness. However, because the IT band is a ligament, not a muscle, you need to stretch the muscles connected to it. The IT band helps to stabilize and move the knee joint, and tightness or inflammation of this band can lead to problems like IT band syndrome and knee and hip pain.Ī common misconception about the IT band is that you can stretch it. This band of tissue connects to the hip via the tensor fascia latae (TFL) and the gluteus maximus and to the knee via the tibialis anterior ( 1) and the peroneus longus ( 2).
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The Iliotibial tract band – IT band – is a long ligament that runs down the outside of your upper leg.