links would be welcome to pics/descriptions.
Tightness is usually caused by adhesions or "knots" in the muscles... you can massage them out using a tennis ball.
Roll your sore bits on one of these babies!
What? You're sceptical of Sports massage?
I believe it's a fairly credible type of rehabilitation...
My ITB problems stemmed from insertion at the iliac crest, the most common place for the IT Band to get stressed is at the knee but some of us have lazy backsides which in turnd leads to IT band problems. So do lots of glute exercises, lunges, squats etc.. Not just stretches. I stopped doing the usual stretch which is one foot in front of the other and leaning into a wall to stretch the band as it inflamed the band at my hip so I now roll, roll, roll...There a good video on YouTube. It's tricky but it works and for me and its gentler than pulling the band from the top. Get a swimming woggle from toys r us and cut it in half, cheaper than a physio one.
Also, and I know as a runner you won't like this. REST REST REST. I had the whole summer off and my band is now workable, I can run and then roll it out afterwards. ITBand problems never go away, once you are prone to it through your running style and various biomechanical weaknesses that's it. I really believe that and that understanding helps me not to feel injury panic coming on when I feel a twinge.
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