What is the IT section?

runs vertically along the outer side of the thigh from the hip to just below the knee, the iliotibial (IT) belt is a tract of fibrous connective tissue that connects several bones of the foot, stabilizes the knee joint and acts as a muscle connection. It serves as a insert point for tensor fasciae latae (TFL) and glue medius and the minimum of the side hip muscles and then continues longitudinally until it is inserted along the outer part of the upper part of the tibia, lateral condyle. Because the painful inflammation of this tissue is thus common, especially in runners and cyclists, the IT zone section is an essential part of many fitness routines. Any exercise designed to increase flexibility in the hip of the hip attached to the IT zone and/or decrease in inflammation in the zone itself can be considered a section of IT.

IT znown inflammation, Known as an iliotibial zone syndrome (ITBS) is usually the most significant just above the knee joint joint where the IT belt intersects the protuberance of the bone of the thighsBones called lateral epicondyle. ITBS is usually a symptom of muscle imbalances, a combination of under and overused muscle groups that can throw away walking and aligning the foot to the point of injury. The weak muscles that contribute to the ITB include TFL and glutes that are used to kidnap the hip or lift the leg to the outside. Because activities such as running and cycling require small or no side movement, these muscles may be inadequately used, and therefore are weakened, leading to a slightly knock-foot position that can worsen the IT belt by recurring movement. Strengthening these muscles associated with the IT zone section can help alleviate the ITB.

For the most effective expansion of the IT zone area, experts recommend a combination of foam rolling, known as self -confident relaxation (SMR) and static stretching. When a train that makes a death on the IT zone, it should lie on its side with an outer thigh located perpendicularly over the foam roll, a dense cylinder formed by foam found in the health clubs, the physi resortCalnial therapy and retailers with fitness. The support of her weight on her arm and her freelance should slowly overturn the outer thigh over the roll and put so much weight on the IT zone, as tolerable. The intention is to find gentle or painful places and then bring weight to these places and stick until the pain begins to relax, usually after 30 seconds or more. This should be done after a light cardio heating, but before static stretching, at the beginning of each exercise.

The recommended IT Band for endurance athletes and occasional exercisers is the following side of the hip. Exercise should stand next to the door frame or vertical pole to get your hand to the stability side and intensify the stretch. With its left side towards the door frames and the games left arm directly and hanging on the frame, it should cross the left leg in front of the right leg to create the legs X. Keep the heads of both legs firmly set on the floor, push the hips to the right and curl the spine, bring the right arm above the HLAvou and statically hold stretching for 30 seconds. The section should then be repeated on the other side and perform twice before each training.