Blog Post 3: What Is ITBand Syndrome?
Staying Healthy and Preventing IT Band Syndrome Once It’s Gone: How to Keep Your Legs Happy and Your IT Band Pain-free!
So, you’ve kicked IT Band Syndrome (ITBS) to the curb and are feeling better. Now, the goal is to keep your IT Band happy and healthy, so you can keep doing what you love—running strong, without that pesky knee pain slowing you down. But how do we ensure ITBS doesn't come creeping back? Let’s dive into the secrets of staying healthy and preventing ITBS from showing up at your door again, all while having fun along the way!
1. Strengthen Your Legs Like a Pro: Becoming the Strongest Version of Yourself!
Once you’re officially in the maintenance phase, where strengthening your body is key! The stronger your main muscle groups of your legs are the less strain you put on your IT Band and other areas that would be at risk of injury.
Example Exercises:
Glute Bridges: Power up your glutes, the mighty protectors of your pelvis and knees! These will fire up your posterior chain (your backside) to help you maintain better form.
Standing Fire Hydrants: Don’t forget about those outer hips. Standing Fire Hydrants strengthen the abductors, helping to keep your knees in check.
Pro tip: Consistency is key—aim for 2-3 times a week and high reps ~15-20 to build and maintain those strong muscles!
2. Stretch, Stretch, Stretch
You know that feeling when you stretch and your muscles say, “Ahhh, that’s the stuff”? That’s your muscles and fascia (a connective tissue wrapped around your muscles) saying ‘thank you’! Keeping your body loose and mobile is the secret to preventing stiffness and avoiding friction that can lead to ITBS.
Example Exercises:
IT Band Stretch: While standing, cross one leg in front of the other, then gently lean to the side to stretch the outer thigh. Hold for 30 seconds on each side. Ahhh, feels good, right?
Hip Flexor Stretch: These get tight when you run, and tight hip flexors can contribute to ITBS. Lunge forward with one foot while keeping the back knee on the floor. Push your hips forward for a deep stretch. You’ll feel the tension melt away!
Foam Rolling: Grab that foam roller, and roll out the hamstrings, quads, and IT Band. (Pro tip: If it’s uncomfortable, it’s probably doing its job.) This helps release tension and increase blood flow.
Figure 4 Stretch: A stretch where one leg is crossed over the opposite knee, and the body is gently leaned forward to target the gluteal muscles. This stretch helps improve flexibility and relieve tension in the hips and glutes.
Fun fact: Stretching after runs and other activity is the perfect way to prepare your body for your next workout!
3. Mind Your Stride: Run Smart, Not Hard
Yes, it’s all about running smart, not just hard! Your IT Band loves you when you’re running with proper mechanics. So, let’s pay attention to how you run, especially when you're out on those icy sidewalks or slick roads this winter.
What to do:
Check Your Form: Make sure you’re not over-striding or landing too hard on your feet. Keep your stride light and controlled. Getting your gait assessed by Dr. Keirstyn an help discover any muscle imbalances in your stride.
Run on Flat Surfaces: Try to stick to even terrain as much as possible. Running on sloped roads or uneven paths can cause your legs to rotate awkwardly, putting more strain on your IT Band.
Bonus Tip: Use trail shoes or winter running shoes (ex. Nike Shields) with better grip if you have to venture out on slippery surfaces. Stability and traction = less risk for injury. ❄️👟
4. Cross-Train Like a Boss: Mix It Up
If running is your passion, but you don’t want to burn out or risk re-injury, cross-training is your best friend! This is important all year round not just for your body to be stronger but can also help your mentality during training!
What to do:
Cycling: Great for building leg strength without putting as much compressive force though the joints of your lower body.
Swimming: A full-body workout that’s gentle on your joints.
Strength Training: Focus on your core and upper body too! A strong core means better running posture, which takes the pressure off your lower limbs.
Fun fact: Cross-training is not only great for injury prevention, but it also keeps things fresh and exciting. Get creative!
5. Regular Chiropractic Care: Keep Your Body Aligned and Running Smooth
Want to keep your body functioning at its best? Regular chiropractic check-ups can help you stay ahead of any potential IT Band and other injury flare-ups. Soft tissue therapy, joint mobilizations, and chiropractic adjustments can ensure that your nervous system, muscles and joints are balanced. My therapy works with the athlete as a whole so we can increase function to help decrease risk of injury and optimize the mind, body and performance!
I am also here to educate you on how to understand your body better. This allows you to learn when strength is best, stretching is best or maybe its time to come back in for therapy. The more you know, the more you can push your limits without injuries holding you back!
Final Thoughts: Keep Running Strong, Keep Your IT Band Happy!
Staying healthy and preventing IT Band Syndrome doesn’t have to be complicated or boring. It’s all about consistency, smart training, and keeping your body in check. By focusing on strength, flexibility, and form, you’ll stay injury-free and run happy and get the most out of your body.
To join the Endurance community and optimize your training, reach out to us today!
P: 905-288-7161
Email: admin@endurancetherapeutics.com
Booking Link: https://endurance.janeapp.com/#staff_member/1