Stretch Of The Week – Side-lying IT Band Stretch


[media_video unique_id=”9eb2d45c5276f7158f4d07d561eacb73″ shortcode_name=”Side Laying IT Band Stretch” video_type_picker=”video” video=”” vimeo=”” upload=”” width=”700″ frame=”{‹²›selected‹²›:‹²›no‹²›,‹²›yes‹²›:{‹²›border_size‹²›:‹²›1‹²›,‹²›border_color‹²›:{‹²›color‹²›:‹²›‹²›,‹²›id‹²›:‹²›fw-custom‹²›}}}” animation_group=”{‹²›selected‹²›:‹²›no‹²›,‹²›yes‹²›:{‹²›animation‹²›:{‹²›animation‹²›:‹²›fadeInUp‹²›,‹²›delay‹²›:‹²›200‹²›}}}” responsive=”{‹²›desktop_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_landscape_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›smartphone_display‹²›:{‹²›selected‹²›:‹²›yes‹²›}}” class=”” _array_keys=”{‹²›frame‹²›:‹²›frame‹²›,‹²›animation_group‹²›:‹²›animation_group‹²›,‹²›responsive‹²›:‹²›responsive‹²›}” _fw_coder=”aggressive” __fw_editor_shortcodes_id=”72a5f5e73fab254d82cce093d9394024″][/media_video]


Side-lying IT Band Stretch 

This stretch is amazing for any endurance athletes. The most common athletes with IT Band Syndrome or ITBS would be long distance runners, cyclists, and hikers. However, the foot, ankle, outer knee, and glute pains of ITBS can also manifest strongly in pregnant and post natal women.

🛑 Perform the following four steps while fully lying on your side, and not letting your hips open up toward the ceiling.

  1. Pull the heel of your top leg toward the upper and outer part of your butt without bringing your knee to far forward in front of you.
  2. While holding that heel at your butt, lift that knee as high and then as far back as it can go.
  3. Then lower that knee forcefully straight down towards the ground till you feel a pull on the outer part of the knee, and down the side of your leg.
  4. Finally with the bottom leg, place the foot on top of the stretched knee and push down even more. 🔹Hold here for 20-30 seconds and repeat on the other leg
Double Tibialis Anterior Stretch

Stretch Of The Week – Double Tibialis Anterior Stretch

STRETCH OF THE WEEK: Double Tibialis Anterior Stretch The tibialis anterior is a muscle located at the front of your lower leg and wraps down your shin bone. Unfortunately, this muscle is often overlooked in a persons stretch routine. If you’re a runner, endurance athlete or if you’ve ever been diagnosed with “shin splints,” you […]

Kneeling Dorsiflexion

Stretch Of The Week – Kneeling Dorsiflexion

STRETCH OF THE WEEK: Kneeling Dorsiflexion The kneeling dorsiflexion #stretch is perfect for anyone who suffers from constant tight calves which could lead to an achilis tendon rupture ❌ or for someone rehabbing an ankle injury. This stretch will focus on the soleous muscle and relieving the achilis tendon, while also stretching your gastrocnemius. If you are […]

Assisted Hamstring And Calf Stretch

Stretch Of The Week – Assisted Hamstring And Calf Stretch

STRETCH OF THE WEEK: Assisted Hamstring And Calf Stretch The assisted hamstring and calf #stretch is perfect for anyone who RUNS, ROCK CLIMBS, HIKES, or ATHLETES WHO JUMP A LOT, or for someone REHABBING an ankle injury. This stretch will focus on the hamstring muscles while also stretching the gastrocnemius and soleus of your calf. So if […]

Stretch Of The Week Peroneus

Stretch Of The Week – Seated Peroneus and Hamstring Stretch

STRETCH OF THE WEEK: Seated Peroneus And Hamstring Stretch: The peroneus longus performs two major functions in the leg by plantar flexing and everting the foot. Working as a plantar flexor, the peroneus longus assists the much larger gastrocnemius and soleus muscles in pointing the toes. Helping to evert the foot is an important part […]