Quote:
Originally Posted by Truman325i
Any good strecthces or excersises to counteract ITB.
|
Stretch #1: Pull foot up to back of buttocks. Cross the uninjured leg over the injured leg and push down, hold for 30 seconds.
Stretch #2: Cross injured leg behind and lean towards the uninjured side. This stretch is best performed with arms over the head, creating a "bow" from ankle to hand on the injured side
Stretch # 3: Cross injured leg over the uninjured side and pull the leg as close to your chest as possible.
Strengthening with Theraband (left and below): Loop one end and close in the door. Loop other end around the uninjured leg. Bend your knee on the injured leg and balance on the injured leg. Put your uninjured leg through a range of running motion, going up and back. Build up to 3-5 minutes, make sure to exercise both legs.