#39 - Iliotibial Band Stretch / Active Release Technique
Purpose:
Stretch the iliotibial band (ITB) to decrease knee pain and improve patellofemoral tracking and knee stability.
Where to Feel it:
On the outer side of the thigh (IT Band).
Description:
- Cross the “stretching leg" behind and to the other side of the “opposite leg".
- Bend your trunk sideways away from the side of the leg that you are stretching.
- Rotate/twist your trunk away from the side of the leg that you are stretching.
- Reach and lean forward in the direction of the trunk rotation/twist.
- Remember to always keep breathing!
Tip:
You’ll need to experiment because this stretch can be challenging to achieve. Play with twisting the body and different hand placement to find the most effective angle for your body to feel the stretch. The IT Band runs down the leg and is composed of fairly rough tissue which responds well to a relatively aggressive stretch.
Reps:
Hold for 30-60 seconds.
Self ART Description:
ART stands for “Active Release Technique" which is a way to release tension and adhesions in a muscle by applying pressure while you actively stretch or lengthen the muscle. To perform self-ART on the ITB, apply upward pressure to the ITB close to your knee with your leg in a bent position. Then allow your hand to slide up the band while straightening out/extending the leg.
Reps:
3-10.
