ITB Syndrome? Stretch those glutes and hip flexors!

Ilio-Tibial Band Syndrome affects the outside of the thigh – usually around the hip or closer to the knee, where this large tendon-like structure can rub against the outside of the heads of the femur. Under normal circumstances, this movement over the bones happens without consequence, but through over-training, weakness in muscles (particularly the glutes) or bad alignment, excess friction can lead to inflammation and pain. Treatment should proceed with rest and ice for 3-5 days. It is widely accepted that foam rolling or ‘manual stripping’ (by a therapist) of the ITB helps to improve blood supply and flexibility to the area, thus improving symptoms. Roll from the bottom – up (knee to hip). However, because the ITB is meant to stabilise the knee and hip, it’s not designed to stretch! In my opinion, increasing flexibility in the muscles that attach to it (glutes and hip flexors) is far more beneficial. Dancers often find the usual stretches don’t target the area sufficiently. I use the stretches in the photo (starting with a raised back, then leaning forward to rest the chest on the leg and eventually adding the twist and holding the toe). Make sure you check your technique and don’t over-train!