AdmiralAwesome
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How to Prevent IT Band Syndrome
The following tips may help you prevent chronic IT band syndrome:
If you are a runner, first review the Checklist for Running Overuse Injuries
IT Band - Strengthening Exercises
Strengthening the external hip rotators may also help reduce the risk of IT Band injuries. One simple way to do this is with the one-leg squat exercise. Perform these in front of a mirror and make sure your pelvis does not drop on one side during the reps.
IT Band - Stretching Exercises
Stretching the IT band may help prevent irritation from IT band tightness.
The following tips may help you prevent chronic IT band syndrome:
If you are a runner, first review the Checklist for Running Overuse Injuries
IT Band - Strengthening Exercises
Strengthening the external hip rotators may also help reduce the risk of IT Band injuries. One simple way to do this is with the one-leg squat exercise. Perform these in front of a mirror and make sure your pelvis does not drop on one side during the reps.
IT Band - Stretching Exercises
Stretching the IT band may help prevent irritation from IT band tightness.
- Standing IT Band Stretch
- Advanced IT Band Stretch for IT Band Pain
- Crossover Squat Stretch
- Foam Roller Exercises to Stretch the IT Band
- Use the Right Shoes
- Replace Running Shoes
- Avoid Overtraining
- Cross Train
- Get Adequate Rest and Recovery
- Try Backwards Running to correct muscle imbalance and reduce pressure on the knees.
- Run on a soft, level surface or alternate directions on the road.