Why Is My IT Band Always Tight After Running⁉️

Why Is My IT Band Always Tight After Running⁉️

For runners, there is usually one muscle that is always the subject of complaint and it is the dreaded iliotibial band or IT-Band.

In the hip, the iliotibial band (ITB) plays a huge role to store energy by preventing the opposite pelvis from dropping. It protects the thigh and knee from the bending strains presented at mid-stance of running.

Because the ITB crosses the knee, it also creates a protective compressive force that stops the knee from bowing inward.

Now, what can we do about the “tightness” we always feel on the outside part of the thigh? Foam rolling, compression and massage can help with the perception of tightness but in reality, it does little to nothing to solve the issue.

Your IT Band is sending signals to your brain that is interpreted as “tightness” but in reality, it’s telling you that you need to strengthen it (along with accessory muscles) to allow you to run and move more efficiently.

Great exercises to produce greater strength and efficiency are squats, lunges (forward/backwards/side), hip abduction and quad strengthening exercises

Level Up Sports Chiropractic is a studio clinic delivering 1-on-1 rehabilitation to those in Murray Hill, New York City. If you work or live near Midtown Manhattan, contact us for a consultation!