Not another Muscle
2009 September 22
You guys are too smart for today’s trivia question! The iliotibial band (ITB) is not a muscle. It is a long band of tendinous tissue. It originates on the outside of the pelvis and attaches to the tibia.
I’m embarrassed to say this, but until recently I had never even thought about what it really is. You’d think I would have at read about it somewhere.
ITB injuries are super common in runners. It functions to provide lateral support for the leg and keeps the pelvis from tipping to the side when only one foot is in contact with the ground. Sharp burning knee or hip pain can be a sign of an ITB injury.
Here are a few ways you can help prevent getting an ITB injury:
- Get fitted for proper running shoes. Excessive pronators are more susceptible to IT injuries.
- Make sure your position on your bike is set up properly and that your cleats are positioned correctly on your bike shoes based on your foot tilt.
- Be aware of running in the same direction especially if you run in a circular motion such as a track.
- Self massage with a foam roller or The Stick will help release tightness.
Have a fabulous workout and don’t forget to stretch!
6 Responses
leave one →
Oh yay! I was right!
I need to start paying more attention to warming up and cooling down/stretching properly. I have a bad habit of just taking off and running my heart and then stopping when I’m done, which I know is not good for your body.
Dang! I was wrong….oh well…thanks for the lesson! : )
I’ve read that stretching is necessary, then I’ve read that it’s pointless. I’ll admit, I don’t stretch. But I never get injured! OF course, my workouts aren’t really intense, so that may have something to do with it. Either way, I Want to try one of those foam rollers! Looks like it feels good.
I must admit, I totally only guessed.
I’ve heard so much about “The Stick”. I seriously think I need this
Lauren, The Stick rocks! I have two. The one in the picture and a smaller “travel” version.