The iliotibial fascia syndrome occurs when the tendon that runs along the outside of the leg becomes inflamed. It can become irritated due to friction with the hip bone or the knee. In this article, we will give you some tips that will help you relieve your hip pain.
There are many sports that significantly call the lower train into question. Joints, muscles, and tendons are significantly stressed and, due to various factors, pains and even serious injuries can emerge.
Excessive exertion, insufficient heating, errors in posture or genetic predisposition, are all elements that can affect disorders and discomforts in people of all ages, more or less trained. This is why it is important to know how to intervene to relieve pain in the hip.
What is the friction syndrome of the iliotibial band?
Before seeing the exercises useful to relieve the pain in the hip, it is right to speak before the iliotibial bandelletta. It is a ‘ribbon’ of thickened tissue that passes through the outer part of the thigh, from the buttocks to the tibia. Its main objective is to move the hip sideways and straighten the knee.
When there is friction between the iliotibial band and the bony prominence of the femur, there is a syndrome whose main symptom is a pain . It concentrates, mostly, on the outside of the knee. Little by little, this pain increases and may appear during training, eventually disappearing when the physical routine ends or is interrupted.
The friction syndrome of the iliotibial band (also known as the runner’s knee ), appears as a continuous rubbing. For this reason, it is more likely to suffer if you run long distances or practice cycling. But even if you don’t have good flexibility in your lower limb muscles or you don’t do stretching exercises before training.
Keep in mind that this problem does not go away “by itself” and requires specific treatment by a physiotherapist or sports doctor. This process includes massages, stretching, exercises to strengthen the area and the use of a foam roller to release tension in the iliotibial fascia.
At home, it is advisable to also apply ice to the area, as it is inflamed, obviously letting the limb rest as much as possible and using comfortable and appropriate shoes. Even when you are not exercising.
Stretching to relieve hip pain
If you suffer from iliotibial band syndrome, you will have to work a lot of stretching. In particular, as you will see below, it will be a question of extending all three parts of the body affected by the problem well. That is to say: the hip, the thigh, and the knee. Pay attention to these exercises to calm the pain in the hip:
1. Stretching of twins and soleus
Many think that this exercise is trivial and that, therefore, it is not necessary. However, it has very good effects on the iliotibial band. To perform it, you will have to stand with your back straight and your hands resting on your waist. Step forward with your right leg and flex your knee (see photo above).
Exercise some pressure with the knee bringing it forward, but without going beyond the imaginary line of the toes. Also, the bust is slightly inclined. Keep this posture for a few seconds and change your leg.
2. Stretching of the iliopsoas muscle
This muscle plays a fundamental role in the movements of the pelvis and in maintaining the posture of the spine, in particular in the lower part of the back. But it is also one of the shortest due to the sedentary life and to spend many hours sitting.
To lengthen it and relieve the pain in the hip, stand up and bring your arms to your chest. Then take a long step with your right leg and flex your knee (top photo).
The left leg should be well stretched and diagonally to the ground. Press with the torso bringing it forward. Hold this posture for 30 seconds and change sides.
3. Stretching for adductors to relieve pain in the hip
The main function of the adductors is to approximate the legs to the central axis of the body. Thus, they are important for the position of the pelvis and lumbar spine. These muscles are generally shortened by lack of physical exercise, by zero or approximate stretching and also by the practice of certain sports in which running or jumping prevails.
To stretch the adductors, stand up, hands at the sides of the waist. Take a side step with your right leg and leave it stretched. The left knee will bend slightly. The weight of the bust will be moved to the left.
You will immediately feel some tension inside the right leg. After 30 seconds change sideways gently. A static elongation is one in which the muscle gently extends, with a pressure that is necessarily mild and controlled.
4. Stretching for the pelvis-trochanteric muscles
These are the muscles responsible, in many cases, for problems such as low back pain, back pain, and even the pyramidal syndrome. To stretch them, lie on your back, bend your knees and support the soles of your feet on the floor.
Next, bring the right knee to the chest with the hands and place the sole of the foot on the left knee. Try to exert pressure on your chest for a few seconds.
Thanks to these simple but effective exercises, it will be possible to relieve pain in the hip and pelvis and in some cases even improve the friction syndrome of the iliotibial band.