How Do You Prevent IT Band Syndrome?
IT band (iliotibial band) syndrome is a common injury among runners, particularly women. This injury involved the band of tissue (IT band) that runs from the hip (ilium) to the outside of the knee and onto the lower leg bone (the tibia). When running, the IT band shortens and can cause pain on the outside of the knee. Because this injury is difficult to treat, it can sideline you for weeks. For that reason, it is important to know how to prevent IT band syndrome. Stretching the IT band is the most important thing you can do to prevent IT band syndrome. Make sure to stretch AFTER activity, when the muscles are warm, to avoid injury. One stretch that works is to start by sitting up straight and extending one leg. Bend the other leg and cross it over the straight leg at the knee. Place the bent-leg arm on the outside of the stretch leg and gently twist at the waist toward the bent-leg side. Another similar stretch can be accomplished in a standing position and is illustrated in this figur
