I recently discovered my I-T Band has been needing some serious stretching for some time now. I get pain in my lower back and hips and thought I had a lower back injury until I was recently informed that my I-T Band is the problem.

The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. This entire area is very tight on me, especially on the right leg. The ITB is the linkage between the pelvis, upper leg, and lower leg. Because my ITB is so tight, it is pulling on my pelvis area and causing pain in my hips and lower back.

Here are some ways to reduce the friction of the iliotibial band:

• Rest
• Ice
• Stretching of iliotibial band
• Anti-inflammatory medicine
• Orthotics (if appropriate)
• Ultrasound
• Contrast baths
• Local steroid injection

Personally, I have been doing a lot of stretching of my IT Band and it seems to be helping. Some good stretches include these three stretches:

1. Stretch #1
   
   • Stand upright
   • Cross the involved leg BEHIND the opposite leg
   • Lean to the uninvolved side until a stretch is felt across the affected iliotibial band
   • Hold for 30 seconds
   • Repeat X 5
2. Stretch #2
   
   • Lay on your back
   • Bend the involved leg's knee
   • Grasp behind the bent leg's knee with both hands
   • Pull the involved leg toward the opposite shoulder
   • Hold for 30 seconds
   • Repeat X 5
3. Stretch #3
   
   • Sit with your legs out in front of you
   • Bend your knee and place the leg of the involved leg across your opposite leg placing your foot flat on the floor
   • Rotate your body to look over the shoulder on the involved side until a stretch is felt
   • Hold for 30 seconds
   • Repeat X 5

I've also found that if you roll along a hard foam roller thing or like a small medicine ball on the area that is tight and hold pressure on it, it will help loosen up those muscles and relieve the pain!

Using a foam roller can work in the same way as having a deep-tissue massage. It can help decrease muscle tension as well as releasing tissue in tight muscle areas. The benefit is that you will help prevent injuries and improve your performance.

Attached is a photo of a foam roller.

I've never had a massage (I know...), but Tammy, you're totally right with that foam roller. I've had IT band problems on and off, and one of the gals in my old spin class saw me wearing wrap on my knees every day and hooked me up with the foam roller secret. I actually bought a little one for home ($15ish at Target?) and use it all the time, even on days I miss the gym. I don't wear any wrap/bands on my knees anymore and rarely have pain in them.

I know! I love the foam roller! I have one that I use at home too. A guy at the gym told me about it a few months ago, and I believe that is one of the main reasons why my hip pain is gone now. I can also feel my IT band being a lot looser. I use it even on my days off from working out too!

You've never had a massage? Well, I guess I wouldn't have ever had one either if my friend's mom wasn't a massage therapist. I've gotten a massage from her a few times, but that's it!

I'm glad to hear that it's helped your knee pain!

Here is a video found on YouTube that shows how to stretch the IT Band