The paradox of your TIGHT ITB
In today's fitness realm, where CrossFit and running reign supreme, the spotlight on biomechanical issues within the body has never been brighter. But before we dive into solutions, let's dissect a key player: the Iliotibial Band, or ITB.
Picture the ITB as your body's sturdy support beam, running along the outer thigh from hip to knee. This fibrous reinforcement of the fascia lata isn't just another anatomical feature; it's a linchpin in the mechanics of movement, particularly crucial for activities like CrossFit and running. Understanding its structure and function is like unlocking the secret to optimizing performance and preventing injury in today's dynamic fitness landscape.
What is the Function of the ITB?
The ITB stabilises the knee, both in extension and in partial flexion. Furthermore, when a person leans forward with a slightly flexed knee, the ITB is the main knee supporter against gravity. Therefore the ITB is constantly used during walking, running and barbell work.
When your ITB is “TIGHT”, and your knee is sore.
When your knee is sore, it would seem logical to roll the ITB out because it feels "tight". Therefore, would you assume that the ITB is the structure causing the underlying issue for your knee pain? Additionally, your mates roll their ITB out all of the time before and after workout. Not to mention, your chiro, physio or osteo have told you that it is a good idea. Logic would indicate that;
Your mates would not lie to you.
Your chiro, physio or osteo have spent the last 3 to 5 years studying; apparently, they must know, right?
Unfortunately, not all chiros, physios or osteos are built equally. They all mean, well but sometimes do get it wrong and mess you up.
The ITB must be your enemy! Your foam roller comes out, and you roll up and down causing pain and sensitising this area, which 'decreases' the pain in the knee. Research does show slight benefits in foam rolling with increasing joint range of movement (JR.O.M). However, the minor benefits gained from rolling are less than 10 minutes of increased JR.O.M for that couple of minutes you just spent rolling out. You will lose that JR.O.M within the hour. STOP WASTING YOUR TIME!
What can you do to show some love to your ITB?
The tensor fascia lata (TFL) is a structure that has a close relationship to the ITB as they are connected to each other. Therefore, influencing one will influence the other. Due to the TFL muscle having more influential elastic fibers, this is your best structure to influence.
Use your lacrosse ball to loosen the TFL with putting the ball just above the hip bone.
Make sure you place your body weight over the ball as this adds greater benefits for your mobility. Once you are on the TFL move your leg up and down (flexion to extension), and add some rotational movements (internal and external). Mobilise for 30 seconds to a minute and remember to repeat this on the other side as well.
BUT WAIT THERE IS MORE!
There is a high probability that you also have a glute med that is living the dream and is on holiday. You better fire this muscle up with some activation exercises.
Don't waste your time with the standard glute clams exercise, I call it a "cute exercise". The reason why:
Is poor execution.
No resistance.
No added activities to incorporate foot mechanics.
Instead try these;
Side laying planks with hip abduction (taking the hip away from the body).
Weighted hip thrusters.
Variations of glute bridges.
McGill side bridge.
Your take home message
Activate and stimulate the surrounding muscle around the ITB