Ask the Coach: My IT band pain just won't quit

As runners we have a reputation to have tight IT bands/pain. However, we can avoid this by correcting our body mechanics. Generally speaking, running will put stress on our IT band, but there is typically hip weakness that intensifies the shortening of this tendon. Therefore, rolling, stretching and massages are only temporary fixes.

Hip abductor strengthening can help correct the alignment of our thighs and knees. Exercises to help with that include:

• Monster walks, using a resistance band and performing side steps.
• Standing hip abduction (kicking leg out to the side).
• Extension (kicking the leg behind) with resistance bands.
• Clam shells, lying on your side with knees bent and ankles touching, bring knee up toward the ceiling while keeping ankles stationary.

Although not fixing the alignment, stretching the IT band, rolling and massaging are still important for muscle rehab and recovery and hold a special place in every runner's heart. 

Happy stretching and strengthening,