BODY OF KNOWL­EDGE: ANATOMY OF THE IT BAND

Yoga Journal - - PRACTICE WELL -

Also known as the iliotibial tract, the IT band is a mul­ti­pur­pose ten­don that runs down the length of the outer thigh, from the top of the pelvis (il­ium) to the shin bone (tibia). It con­nects the ten­sor fas­ciae latae mus­cle (a hip flexor) and glu­teus max­imus (the largest butt mus­cle, a hip ex­ten­sor, and ex­ter­nal ro­ta­tor) to the out­side of the tibia. The IT band is re­spon­si­ble for keeping your hips and knees sta­ble, par­tic­u­larly dur­ing rapid, ex­plo­sive moves like run­ning and jump­ing. Think of the thick fas­cia of the IT band like a well-ten­sioned bridge that links the pelvis and knee. That fas­cia also en­velops your quadri­ceps mus­cles and ta­pers into the knee joint cap­sule.

When the two mus­cles that at­tach at the top sec­tion of the IT band—the ten­sor fas­ciae latae and glu­teus max­imus—con­tract, it adds ten­sion to the IT band, which helps to sta­bi­lize your knee-to-hip re­la­tion­ship. But too much use (or un­der­use) from one of these mus­cles can over­stress your IT band and tug on your outer knee, lead­ing to pain.

IL­IUM

This is the up­per­most and largest part of the hip bone; it’s a wide, flat bone that pro­vides many at­tach­ment points for mus­cles of the hip and trunk.

TEN­SOR FAS­CIAE LATAE

This small mus­cle lies in front of the hip joint and is one of the con­nec­tion points for the IT band.

ILIOTIBIAL BAND

This thick, fas­cial tis­sue serves as the tendi­nous in­ser­tion for the glu­teus max­imus and ten­sor fas­cia latae. It is the outer bor­der of the vas­tus lat­er­alis (outer quadri­ceps) mus­cle and acts as a fas­cial en­ve­lope for the quadri­ceps group.

TIBIA

Also known as the shin­bone, it is the larger and stronger of the two bones be­low the knee.

GLU­TEUS MAX­IMUS

The largest and most su­per­fi­cial of the three gluteal mus­cles, this is the main ex­ten­sor mus­cle of the hip and the other con­nec­tion point for the IT band.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.