HOW TO STRETCH THE ITB
1. ITB LENGTHENING
Lengthening the ITB is often misunderstood. The ITB is a thick, tough fibrous tissue whose job is to act as a spring to bring the leg forwards in our walking or running stride. It is the source of a very common knee problem in runners – ITB syndrome.
Like any elastic structure, the ITB is good at stretching but not so good at lengthening permanently, so simple stretching exercises will not do the job. To lengthen it you must break the cross fibres between the sheets of fascia that make up the ITB. Therefore, manual therapy such as massage and foam rolling work best for this type of tissue. It may be a little uncomfortable, because the ITB has plenty of pressure nerve endings, but it’s worth the effort. Rolling or manual therapy with the ITB in an extended position for two minutes, four times a day (if you can), is the most effective way to lengthen it.