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-Caroline Jordan

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Join trainer, Caroline Jordan, for this free 10 minute stretching video to help runners (or anyone! ) with the IT band muscles. The IT band is an important muscle that can become injured from overtraining, muscular imbalances, or not enough stretching. In this free online IT band Stretching Sequence, Caroline teaches a few stretches that will help improve flexibility, strength, and performance. It will also help to avoid IT band injuries or knee pain from running, cycling, or other sports. You can also use it after a workout or to relax after a long day. Grab a mat, have a seat, and get your legs and hips feeling AMAZING!

More about the IT band and what is commonly known as IT band "syndrome":
Iliotibial band syndrome is a common injury to the thigh, generally associated with running, cycling, hiking or weight-lifting (especially squats).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. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed.

Runners seem to avoid stretching much like people avoid flossing their teeth. There are good reasons to stretch, keeping several injuries key running injuries away.

After a run, runners should go through a routine that stretches the key running muscle groups, including the lower-legs, feet, ankles, upper legs and hips. Stretching these key areas will help avoid two of the most common running injuries called shin splints and IT Band Syndrome, which are often caused by inflexible muscles in the calf and hips respectively.

In going through a stretching routine, runners should make sure to do the following:

Hold stretches tightly, applying pressure to the muscle, but never causing pain. If the stretch is causing pain, too much pressure is being applied.

Stretch with consistent pressure, but don't bounce. Bouncing can cause muscles to tear under the pressure.

Hold a stretch for at least 15-20 seconds and then increase the stretch and hold for another 10-20 seconds. The first few seconds of the stretch will start to elongate the muscle and allow the muscle to be stretched a bit further in the last 10-20 seconds.

Stretch under their own pressure, rather than having another runner apply pressure by pushing on the leg being stretched. While it is common to see runners helping one another stretch, it can be dangerous and potentially damaging.

Stretch lightly after very long runs. The muscles can be very lose and pliable after a run of 15 or more miles and it is easy to over-stretch or rip a muscle when they are in this state.

Taking the time to stretch helps runners avoid injuries that are caused by inflexibility or stiffness in muscles. It may mean adding an additional ten or fifteen minutes to a run, but the dividends can be great over the long-term.

Have you had IT band or knee pain? What is your favorite thing to do to stay injury free? Leave a comment below with your favorite move to relax and improve the flexibility of your IT band muscles. Heres to happy, healthy, knees and awesome training!

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