#Repost @fit_personalitys (@get_repost)
Yesterday I reviewed the basics of ITB (iliotibial band) Syndrome or lateral knee pain 🔥
Missed it? Check back on the post 😉
Because the ITB initiates from the connective tissue leading from the Glutes and TFL (tensor fascia latae), you're more likely to affect the fascial line connecting into the ITB when stretching the muscles rather than the super thick fascia itself.
This is STILL not getting down to the WHY. These stretches can be great to help the symptoms that you're feeling (knee pain), but ultimately it comes down to why this pain came into the picture in the first place.
Also, let's address the first stretch for a minute:
🔹Pigeon Stretch: your leg does NOT need to be at a perfect 90 degree angle if your hip cannot perform that! If you force it, you WILL be placing the knee joint on more torque than is necessary. This can lead to knee instability and further damage. Need even more help in the stretch? Sit on a foam roller with the foot of the leg being stretched on the ground. 🔹How long should you hold a static stretch? I know it's going to sound like forever, but do me a big favor and try to hold it for a least 2 minutes at a time... a few times throughout the day! For the standing stretch, try it 10-15 times throughout your day 👌
We'll be addressing some of the tips you can implement as the week goes on 😉
Stay tuned! 👊