Today we want to cover a common muscle pattern that is found in runners and individuals with wider hips – Iliotibial band (IT band) tension and weak hip muscles
4 Common signs that are associated with IT band muscle tightness/hip weakness:
- Trendelenburg Sign
- Decreased control of the knee
- Muscles knots/increased tension along the outer thigh
- Knee pain
Here are some simple tests to see if you fit sign #1 or #2. To make it easier to identify, try doing these tests in front of a mirror
#1 – Single leg stance
-Are you able to keep your pelvis level?
-Are you able to keep your pelvis faced forward?
*if so, try exercise #1
#2 – Squat and Lunge
-As you lower yourself down into a squat or lunge…are your knees wobbly?
*if so, try exercise #2
Exercise #1 – Resisted Sidestepping with Bands
Coaching cue: Keep your feet pointed forward, ¼ squat position, you should feel your buttock muscles working. If you feel your muscles primarily working in the front or outer thigh, recheck your form or the resistance might be too hard.
Exercise #2 – Clamshells
Coaching cue: keep your feet together, lie completely on your side, don’t let your pelvis roll backward, you should feel your buttock muscles working. If you feel your muscles primarily working in the front or outer thigh, recheck your form or the resistance might be too hard.
Try those out and let us know how it goes. Otherwise, look out for our next sets of tips. If there are any questions or topics you want to see covered, comment below or tag us on Facebook/Instagram and ask away!
Note: If you are dealing with muscle tightness AND pain, it would be best to see a health care provider to ensure that these exercises are appropriate for you. If you have any questions, feel free to give us a call or email us for further consultation in regards to your condition.
Author: Zachary Hum