Fitness
This area is notoriously tight.
The pain can alsoradiate up to your hip.
Just got back from a three-milehot girl walk?
Its possible your IT band will flare up.
This pain is referred to asIT band syndromeand it can take four to eight weeks to completely heal.
Read on for everything you better know about stretching your IT bands.
But another common culprit is too much time spent sitting, he notes.
How To Stretch Your IT Band
Hamlin recommendsfoam rollingyour legs before a workout, for one.
Foam rolling beforehand can be a great way to limit injuries and createcirculation to that area, he says.
Garcia is a fan of a quad stretch because it reaches the quad muscles around the band.
Next up, try this bendy variation from Martinez.
Martinez recommends this standard forward fold, but with wide legs to reach the outside of your hips.
Studies referenced:
Adamczyk, JG.
(2011).Iliotibial band syndrome: evaluation and management.
J Am Acad Orthop Surg.
source: www.bustle.com
