What are the different types of iliotibial bands?
Exercise
Iliotibial zone can stretch tissue and strengthen the muscles around the tissue belt on the outside of the foot. Iliotibial (IT) belt syndrome is a common problem for runners and other physically active persons and is due to when the belt lasts on the outer part of the knee, resulting in pain. There are two main IT band exercises, one in a stagnant position and one fits. Foam rolling IT bands, from hip down to knee, can also be effective in releasing tissue fibers and reducing pain from IT band syndrome. Side lifts of legs and exercise exercises for exercise are also useful for strengthening muscles attached to the IT zone. To make the first, one stands with his wounded leg behind the healthy before leaning forward and gently pushing the side to the side. The IT zone should be felt. The sections should be held for at least 20 seconds and should not cause pain. The injured leg is crossed over the second than it is attracted to the body. Again, the section should be felt on the outer part of the leg and hip.
Rolling foam can be an effective way to increase the flexibility of the band. Unlike other exercises of iliotibial bands, foam can be painful, especially the first several times. For the design of the technique, the foam cylinder is placed on the floor and the person lies on its side, while the IT belt resting on the foam cylinder. The cylinder is slowly rolled up and down from the outside of the foot with a slight pressure.
Most iliotibial belt exercises are used to promote flexibility, but some are used to strengthen the surrounding muscles the band. To make a side leg, the person lies on his side before lifting and lowering the outer leg in a controlled manner. Further hip exercises can be performed using a flexible exercise zone connected to the door or other stationary object. For example, with a wrapped band around the injured leg, the leg should be running through a full range of movement with a bent knee. Before starting any exerciseHowever, it is good to check the doctor.