IT Band Pain

The illiotibial band (ITB) is a thick band of connective tissue running along your outer thigh from hip to knee. It is NOT a muscle and therefore can not be stretched. A tight ITB can cause pain on the outside of the knee, very common in runners. A tight ITB may become inflamed with repetitive flexion of knee. To alleviate pain, stretch the muscles surrounding to the ITB such as the glutes, hamstrings, hip rotators, and quads then foam roll the ITB. Foam rolling the ITB is a self myofascial release, an effective way to decrease adhesions in the band, thus improving tissue mobility. Place the foam roller beneath the outside of one thigh just above the knee. Bring your opposite leg across your body and plant the foot on the ground. Use the opposite leg and your upper body to maneuver as you roll back and forth over the ITB.

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6 Convenient Locations In New York

midtown west@2x

Midtown West

119 West 57th Street, Suite: 600
New York, NY 10019
(212) 974-7252

midtown east@2x

Midtown East

485 Madison Avenue, 8th Floor
New York, NY 10022
(212) 980-2963

The Wellness Den e footer

The Wellness Den by Cynergy

177 East 87th Street, Suite 206
New York, NY 10128
(212) 292-7117



135 West 27th Street, 2nd Floor
New York, NY 10001
(212) 255-8080

adpt 16 1030x687 1

ADPT By Cynergy

119 West 57th Street, Suite: 200
New York, NY 10019
(212) 292-7145

Cobble Hill 08

Cobble Hill

165 Smith Street,
Brooklyn, NY 11201
(718) 795-2744

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