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How To Fix IT Band Syndrome and Knee Pain

Discover how to fix IT band syndrome and knee pain

Knee problems can happen to any of us. Whether it is because of age, genetics, or simply putting too much stress on your knees that it ends up becoming an issue to other movements.

The iliotibial or IT band is a long fibrous band of fascia tissue that runs from the outside of your hip down to the outside of your knee. According to Mayo Clinic, it helps lift your leg to the “front and to the side of your body, and it supports your knee during flexion and extension.”

In other words, when your IT band is overworked or even injured, it hurts like hell. So how to fix IT band syndrome and knee pain? For that, we turn to the expertise of the guys from Mind Pump.

The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam SchaferJustin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

In a video, Adam and Sal explain how to fix IT band syndrome and knee pain. Check it out.

it band syndrome

How To Fix IT Band Syndrome and Knee Pain

According to Sal, if you do a lot of squats you can feel the pain around your hips. If you are a runner and feel pain around your knee, it could also indicate that you have IT band problems. And this is how you fix it.

Sal explains how to use the foam roller to fix IT band. “This is going to hurt a lot, especially if you already got some issues with your IT band.” The idea is to lay sideways on top of the foam roller with your hips and roll down until you find a spot that hurts a lot. Stay on that spot for 10-15 seconds and don’t tense your body up. Make your way all the way down to your knee.

Another exercise you should be doing, right after the foam roller, is the leg swing.

Adam shows how to do some knee dynamic stretching to wake up your muscles. “It will feel like you’re cramping. Do not be afraid of the cramping, you’re waking up stuff that’s fallen asleep on you. Just stick with it, fight through it.”

Mobility WorkSource: Brucklyn Complex

To strengthen your IT band, you may use the gym machine abductor and adductor. Or wrap a band around above your knees and do lateral side steps.

In short words, that is it. That is how to fix IT band syndrome and knee pain. To see how to perform the exercises and correct movements described earlier, click on the video below.

VIDEO – How To Fix IT Band Syndrome and Knee Pain

Strengthening your knees can bring many benefits, including:

  • Preventing injury: Strengthening the muscles that support your knees can reduce the risk of knee injuries, such as strains, sprains, and tears.
  • Managing pain: If you have knee pain, strengthening the muscles around the knee joint can help alleviate pain and discomfort.
  • Improving mobility: Stronger knees can increase your range of motion and help you move more easily.
  • Enhancing athletic performance: Strong knees are essential for many sports and physical activities, and improving their strength can help you perform better and reduce the risk of injury.
  • Supporting overall health: Your knees are an important part of your body’s overall structure supporting your entire weight on them. Keeping them strong can help support your overall health and well-being.

Overall, strengthening your knees can help improve your quality of life and reduce the risk of knee-related problems and injuries.

Check out more content from BOXROX.

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5 Most Common Causes of Knee Pain for CrossFit Athletes

5 Tips for Athletes to Avoid Knee Pain and Injury

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