The Iliotibial (IT) band is a thick band of fascia that runs on the side of your leg from the hip to just below the knee. It is intimately linked to the tendons of two muscles--gluteus maximus and tensor fasciae latae (TFL). In fact the IT band is an "extended tendon" of the TFL and GM. The TFL helps the psoas with hip flexion, and it helps the gluteus medius with abduction and internal leg rotation as well as pelvis stabilization. If the gluteus medius is weak then the TFL has to pick up the slack which in turns pulls on the IT band. The IT band is not elastic like muscles. It is more like plastic as a tendon. It does not spring back into place after stretching. Therefore stretching may not be the best; Nor is 'rolling'. Instead, strengthening the opposing supporting muscles will better support the pelvis and allow a balance between the surrounding muscles.
A tight IT band can cause outer knee pain and affect the knee "tracking" which can mess up the entire alignment of the hip, knee and ankle relationship.
Here are some important points to consider when working with your IT band and abductors:
1. The feeling of tightness in IT band is often a consequence of chronically contracted TFL muscles and weak Gluteus medium. This means that the tight ropey feeling on the side of the leg is best addressed by strengthening the muscles that abduct and internally rotate the leg.
2. Many people have tight adductors and weak abductors from too much sitting in asymmetrical positions (and other reasons). If we just stretch the inner thighs in our yoga practice by abducting the legs without active engagement of the outer hip, this typical pattern of imbalance will remain largely unchanged. We need to be sure to strengthen the abductors as well.
3. IT band stretching and rolling won’t relieve the tension
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