By special request, ;) I am re-posting the thread I wrote on Epic:
The topic of IT band Syndrome came up on another thread, and I felt that it deserved a topic in its own right. Most distance runners are far too familiar with IT band syndrome. However, skiers can also be affected. At the risk of over simplification, the IT band runs down the side of you leg and connects to the lateral part of your knee cap. It is essentially responsible for stabilizing your hips, so that you don't run, walk or ski with your hips moving side to side like Marilyn Monroe. Unfortunately,if you spend a lot of time practicing any of these activities, the IT Band spends a lot of time tightening up. If you are feeling pain in the side of your hip, leg or knee, imagine what that is doing to lateral weight transference (a topic that is receiving a lot of attention in the technique and racing forums) when you ski.
Some people are more prone to IT Band Syndrome than others, such as people who pronate, and people with leg length discrepancies. However, it's a chicken or the egg question. Pronation might be caused by a weak glute medius, or weak leg abductors.
Here are some good IT band Streches:
https://www.howtostretch.com/iliotibi.htm
Also, check out the side quad foam roller stretch here:
https://www.power-systems.com/news/01_26_06b.aspx
The topic of IT band Syndrome came up on another thread, and I felt that it deserved a topic in its own right. Most distance runners are far too familiar with IT band syndrome. However, skiers can also be affected. At the risk of over simplification, the IT band runs down the side of you leg and connects to the lateral part of your knee cap. It is essentially responsible for stabilizing your hips, so that you don't run, walk or ski with your hips moving side to side like Marilyn Monroe. Unfortunately,if you spend a lot of time practicing any of these activities, the IT Band spends a lot of time tightening up. If you are feeling pain in the side of your hip, leg or knee, imagine what that is doing to lateral weight transference (a topic that is receiving a lot of attention in the technique and racing forums) when you ski.
Some people are more prone to IT Band Syndrome than others, such as people who pronate, and people with leg length discrepancies. However, it's a chicken or the egg question. Pronation might be caused by a weak glute medius, or weak leg abductors.
Here are some good IT band Streches:
https://www.howtostretch.com/iliotibi.htm
Also, check out the side quad foam roller stretch here:
https://www.power-systems.com/news/01_26_06b.aspx
