Instead, it was measuring the “tightness of structures proximal to the hip joint, such as the gluteus medius and minimus muscles and the hip joint capsule.” What they found was that it did no such thing. This was competently demonstrated in 2016 by Willett et al, 6 Their point was to test a test: the Ober test, the test supposedly used to measure the tightness of the IT band. The hip joint and shorter hip muscles are the structures that limit range of motion in an idealized stretch of the iliotibial band.
5 There are biomechanical difficulties with stretching some anatomy, like all three of the structures most relevant to IT band syndrome: Not everything in the body can be stretched, just like not every muscle can hoist a heavy barbell. The most common kind of stretches recommended for the iliotibial band are also the least likely to be effective, simply because they are focused on stretching the iliotibial band and the tensor fasciae latae muscle, and there is no good way of applying any significant amount of stretch to these structures.
In fact, it’s possible that it’s impossible. It’s not easy to stretch the iliotibial band. Applying strong tension to the IT band is just really tricky It is not safe to assume that stretching works just on the say-so of your physiotherapist, or running mates who swear by it, or because it’s recommended by almost every article on the internet about IT band syndrome. Not only is the IT band a difficult structure to stretch, but it is doubtful that IT band tightness is even a problem that needs solving. No researchers have studied the problem properly, and the preliminary data is underwhelming. But there is no evidence that stretching will prevent 3 or fix 4 IT band pain. Most ITBS patients are told to stretch by a doctor, physical therapist, or massage therapist. Stretching is by far the most common advice given to people with lateral knee pain. Stretching has a much better reputation than it deserves, 2 and an especially so in this case. Prefer video? Here’s a video tour of basic IT band myths, including the stretching myth:ģ IT Band Myths & Common Treatment Mistakes 8:11 Stretching is over-rated in general, but especially so for runner’s knee
It band stretch how to#
1 There is research available that shows how to apply tension to the IT band effectively, but almost no one seems to know about it. All the commonly prescribed stretches are mechanically ineffective. Most people never succeed in pulling firmly on their iliotibial bands. At worst, IT band stretching is just wastes your time and reinforces misconceptions about the cause of IT band pain.Īnd that’s all assuming you are actually even applying tension your IT band in the first place - which is biomechanically tricky. At best, stretching your iliotibial band is probably only slightly helpful. IT band stretching is just another obsolete bit of simplistic conventional wisdom, like countless other shabby old ideas that have been repeated ad nauseum on the Internet. Iliotibial band stretches don’t work? Really?! So why does it seem like they are prescribed for iliotibial band syndrome - runner’s knee - by practically every physical therapist in the world?
She’s not doing much with this classic IT band stretch - even if her technique was good (it’s not).