Yoga Journal - - PRACTICE WELL -

When any ten­don is put un­der re­peated stress from over­work­ing or over­stretch­ing, little tears or trau­mas can oc­cur, lead­ing to in­jury and pain. When this hap­pens in the IT band, it’s called IT Band Syn­drome—and be­cause tendi­nous tis­sue doesn’t get as much heal­ing blood flow as a mus­cle, it can be harder to re­pair. What’s more, the IT band is packed with nerve end­ings, which is why foam rolling it can be very painful. Here, four com­mon causes of IT Band Syn­drome:

Ex­ces­sive run­ning, jump­ing, or cy­cling,

par­tic­u­larly when knee and hip align­ment is off. Keep in mind that any move­ment with poor align­ment can lead to prob­lems. That’s be­cause part of the IT band’s pur­pose is to keep your knee op­ti­mally track­ing as you move, so if your joints are con­sis­tently out of align­ment (say, if your feet pronate when you walk or turn out when you ride your bike), it can ir­ri­tate your IT band.

Over­stretch­ing or over-tens­ing your but­tock

mus­cles from ex­er­cise or poor habits (for ex­am­ple, sit­ting cross-legged or fre­quently wear­ing high heels).

Ex­ces­sive sit­ting, which chron­i­cally short­ens the ten­sor fas­ciae latae while overly length­en­ing the glutes, weak­en­ing your hips, ham­strings and gluteal mus­cles and ag­gra­vat­ing your IT band.

Leg length dis­crep­an­cies, which can place ex­ces­sive strain on one hip, lead­ing to IT band is­sues on the longer leg.

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