Have you ever felt tightness along the outside of your thigh? That’s your iliotibial (IT) band, a long tissue that attaches at your knee and to a muscle called the tensor fascia latae (TFL) on your hip. Don’t worry, there’s no spelling quiz, but it’s important to understand the anatomy part because often times the IT band tightens up when your TFL is overused.
In the absence of stability from your glute (butt) muscles, your body turns to the TFL, but it’s a poor substitute. When the TFL becomes overly stressed, it pulls on that IT band. Many runners who complain of IT tightness will stop and stretch when during their runs. This may appear to provide temporary relief, but no matter how much you stretch, it won’t loosen up because your TFL keeps putting tension through the band. You need to address the root of the problem: weak glutes.
Try gliding your IT band, TFL, quadriceps muscles and hamstrings over a foam roll to loosen them up, and strengthen your glutes with exercises like glute bridges and mini band walks. Include both movements in your regular training routine and do them just prior to running.
About the Author
Sue Falsone | Director of Performance Physical Therapy and Team Sports
As the Director of Performance Physical Therapy and Team Sports, Sue Falsone provides the critical link between therapy and performance. She develops and implements therapy regimens for athletes at Athletes' Performance.
Sue received her bachelor's degree in physical therapy from Daemen College in Amherst, New York. She continued her education by earning a Master's Degree in Human Movement Science with a concentration in Sports Medicine from the University of North Carolina at Chapel Hill.
Sue has presented at both state and national level conferences in areas focusing on pillar strength, Integration of Physical Therapy and Performance Training and Comprehensive Kinetic Chain Assessment and Rehabilitation.
Sue is a board certified clinical specialist in sports physical therapy (SCS), a certified athletic trainer (ATC) and a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. She is certified in augmented soft tissue mobilization (ASTYM) through Performance Dynamics. She also holds an adjunct faculty position with the human movement program at AT Still University.
Focus at Athletes' Performance: Sue's exceptional hands-on skills and knowledge of human movement provides the critical link from therapy to performance. With her expertise, she develops and implements therapy regimens for the athletes and works closely with our performance coaches to integrate the rehabilitating athlete into the training process.
