Piriformis and IT Band Stretch

The piriformis muscle is related to piriformis syndrome and the resultant sciatica-like symptoms. A tight iliotibial (IT) band can cause outside knee pain. IT band syndrome is especially noticeable when running downhill.

There are many reasons why IT band syndrome develops. It may be due to training errors, biomechanical issues, and/or tightness of the muscles of the hip and IT band. In actually, it is difficult to stretch the IT band because it is an extremely tight fibrous structure. It is much like a large ligament. Stretching affects the muscles that attach to it. In order to appropriately lengthen the IT band, soft tissue mobilization (a type of therapeutic massage) and foam roller exercises may be required. A physical therapist evaluation and treatment are typically indicated to resolve this issue if it persists.

The normal for this stretch is being able to pull your knee across midline 30 degrees. This is difficult to measure; therefore, use your shoulder opposite of the knee being pulled as a guideline. In other words, if you can pull your right knee across the midline of your body to a point that is in line with you left shoulder, you are near normal flexibility.

Practical Benefits:
This preventative stretch lengthens the piriformis and helps to prevent the sciatic nerve from being constricted. Furthermore, it stretches the muscles that attach to the IT band. This reduces the tension placed upon the IT band and prevents the soft tissue friction near the location where the IT band inserts into the knee.

Areas of Caution:
Individuals who have undergone hip replacement surgery should consult a medical professional before engaging in this stretch.

Category:

Sports

Tags:

• triathletes
• runners
• cyclists
• pain
• injury
• speed
• performance
• strengthening
• flexibility
• stretching