Recover From IT Band Syndrome
IT Band Syndrome is a common injury for athletes. It occurs as the IT Band on the side of the hip tightens and places pressure on both the knee and the hip. Many people experience disabling knee pain and hip pain. Left untreated, this pain can reach the lower back and the feet.
IT Band Syndrome appears difficult to heal being a hard to reach ligament on one’s leg but with Physical Therapy, specific exercises and stretches can help loosen the IT Band and strengthen the surrounding body parts to relieve this condition for good.
There is usually some weakness and tight muscles that are keeping IT Band Syndrome a problem for you. This could be weak back and core muscles, a weak knee or buttocks but no matter what, under the guidance of a physical therapist at Cross Bay Physical Therapy, you can apply exercises to strengthen weak muscles and get rid of IT Band Syndrome.
For example, the IT Band may be overcompensating for weak hip and but muscles taking on much of the strain of movement. As Physical Therapy, we build up your hip and butt muscles to relieve this pressure, which allows the IT Band to loosen taking pressure off of various muscles groups.
Strengthen Weak Muscles Around The IT Band
IT Band Syndrome is tricky but after decades of experience, we have helped countless people overcome this injury and further, understand what they can do to prevent it’s return. Sometimes, IT Band syndrome resolves on its own but most of the time, it requires an exercise program to fix muscle weakness. We are known to decrease healing time from months to weeks at Cross Bay Physical Therapy.
A combination of exercise, stretching, and therapeutic massage can help you get rid of IT Band Syndrome. Here are two examples of exercises for this condition and why they help.
- Single Leg Raises - Lie down on your side and lift your leg about 1 foot off of the floor. At the same time, tighten your hip muscles. Then, gentle lower your leg back to the original starting position. Repeat 10 times and switch sides. Do 3 repetitions for each side. This exercise is great for strengthening your hip, which will remove hip weakness.
- Wall Sits - This is a common exercise that most people have done before. It’s so simple but works so well. Sit against the wall in a chair position. Hold this position for 30-60 seconds. Then, repeat for 2-3 times. This exercise strengthens your hip and butt muscles, which are key supporters in the body’s movements. By having a strong butt and hips, you are taking pressure off of that IT Band ligament allowing it to loosen up.
These are just two examples of how you can strengthen weak muscles to get rid of IT Band Syndrome. I recommend implementing an exercise program in front of a professional physical therapist to not only reduce the risk of injury but also do so under a structured program that will get you the results you desire much faster.
Call (718) 835-0084 and schedule your Physical Therapy appointment at Cross Bay Physical Therapy.