Health Tips and Exercises


I.T. Band Stretch

October 3rd, 2012

The Iliotibial Band (I.T. Band) is basically a very long muscle tendon. The is a tiny muscle that starts at the top of your pelvis on the outer tip bilaterally (both sides) called Tensor Fascia Lata (TFL) that connects or turns into the I.T. Band within a few inches. The I.T. Band then runs all the way down the outside of your thigh, crosses the knee joint and attatches to the lateral epicondyle of your tibia (the bony protrusion just under your knee on the outside.) When it becomes tight, the I.T. Band can cause a variety of issues because of it’s length and because it crosses multiple joints. Most common though it’s described as pain just below or above the knee

The I.T. Band’s position makes it tricky to stretch; because it stabalizes the outside of the leg we have to swing the leg inside behind or infront of the other leg to stretch it. One effective way to accomplish this is to first find a couch or bed you feel comfortable laying on the edge of, facing off of it. Next, you want to hang the top leg off the couch/bed, while leaving the other one straight along the edge under you. Then it’s a matter of letting gravity put a stretch on it for you. It may take a couple of minutes to even feel the stretch, but as long as you relax your leg and let it sag down this stretch will be very effective.