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Any runner or runner can confirm that his or her iliotibial band, a thick band of tissue from hip to knee and shin, on the outside of each leg, should not be ignored. If we overload this area, it can lead to iliotibial band syndrome, which manifests as pain on the outside of the knee and can complicate or prevent your running training, for example, normally.

Either because you are suffering from the symptoms of this syndrome, or because you simply wish to prevent it, there are certain specific exercises that can help to calm the pain and hold the iliotibial band in an appropriate state. These one stretches and exercises focus on relaxing this area and strengthening the quadriceps, hips and buttocks, with the intention of ensuring that you should never skip training for a long time because of iliotibial band syndrome.

If you experience knee pain related to this syndrome, remember to put ice on the area until the swelling goes down, rest, and skip any exercises you can't do because they cause more pain in your knees.

Buttocks in foaming roller

When the iliotibial band tightens, it can pull the knee out of alignment, causing pain and swelling in the joint.

  • Placing yourself on your side, as if you were making a side plate, place the foam roller on the outside of your thigh, just below your hip.
  • Place your upper arm on your hip and use your upper leg as support for stability. The roller should be under the thigh, stopping just above the knee when making the movements. Do it slowly and do not roll over the knee joint. Keep your leg underneath raised or lower it to the ground if you can. There is a high possibility that this movement will be painful, and if it is, it is a sign that you really need to do it.
  • If you find a particularly sensitive point in the movement path, try to roll forward and backward to calm this point.
  • Do the exercise between thirty and sixty seconds and then switch sides.

Stretching with pcrossed iernas

You will feel this stretch in your thighs and calves.

  • Stand in front of a wall, a little closer than the distance between it and your arms stretched out.
  • Put your left leg one step face forward and your right leg face back, holding your feet parallel.
  • Bend your left knee and put pressure on your right heel.
  • Hold the situation for twenty-thirty seconds and change legs.

One-legged balance

  • Standing with your legs together, back straight and arms at your sides, pass your right leg behind your left, making sure that both feet are facing forward. Put your hands on your hips.
  • Slowly push your hips toward your right, forming a"C" with the left side of your body. You can raise your right arm above you and face your left.
  • Hold the situation for one-thirty seconds, feeling like you are pulling your thigh straight. And change sides.

Elevation of the leg with foot facing inward

The clam focuses on the middle buttock and helps to gain control of the hip.

  • Start by lying on the left side. Bend knees and hips to a 45° angle bend. Put your pelvis away from your head so that your waist does not touch the floor. Keep the situation neutral throughout the exercise.
  • Lift the top of your knee face up, holding your heels together. It returns to the initial situation, ensuring that neither the wood nor the pelvis is moving.
  • Repeat for thirty seconds or one minute, and then switch sides.

Lifting hips to one leg

It is a mixture of squat and side step. It's a great way to strengthen the iliotibial band.

  • Place a resistance band around your legs, slightly below your knees. Start with a low resistance band and as you move forward, switch to higher resistance bands.
  • Start with your feet at a width like your hips. Contracts abdominals and buttocks.
  • As if you were doing a squat, stay in an average situation (neither standing nor squatting), with your knees bent. Move face to face with small steps: move your left leg to the right, holding enough distance so that the band does not slide down your legs and fall. Concentrate on holding your pelvis straight and keep your body from swinging when walking face to face.
  • Take one step to the right, and then repeat the same thing, more expensive to the left. Repeat three sets.
  • Then, do the same, but taking one step forward, holding the band in place and not changing the posture. Then do the same thing, more expensive in the back, one more time. Concentrate on holding your feet at a distance close to your shoulders. And don't swing or lose your stability in your body and, most importantly, your pelvis. Do three full sets.

Bulgarian stride

This variation of stride or lunge is another exercise that works eminently the middle buttock.

  • Take two dumbbells, and stand with your feet and knees together.
  • Make a long step with your right foot, face right, face down on the ground.
  • Make sure the right knee does not extend beyond the toes, and keep the left leg partially relaxed.
  • Push hard, putting pressure on the ground with your right foot, emphasizing your heel, and get back to your starting position.
  • Make three sets of one-fifteen repetitions on each side.

One-legged wall squatting

The traditional wall squat is a great way to strengthen the quadriceps. And this variation also helps to recognize and work out the imbalances in the body. Start with both legs on the ground and work to get this one-leg variation done, the moment you feel stronger.

  • Stand with your back against the wall, and put your feet in front of you from a distance of about 2 feet.
  • Bend your knees and slide down the wall with your back until your knees form a 90° angle. The knees should be aligned with the ankles, so you may need to distance your feet slightly more from the wall to achieve proper alignment. The thighs should remain parallel.
  • Involving the core, extend the left leg and maintain the situation for one second.
  • Repeat by shedding your leg for one minute with each one.

And if you have any doubts with any exercise or if you want to ask a question, leave your comment below!

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