ITB Relief
A yoga routine that addresses a common trouble spot—the iliotibial band
T HE NUMBER-ONE INJURY runnersworld.com readers ex- perienced in 2009? Iliotibial band (ITB) syndrome. This problem is caused by a piece of connective tissue that
runs from the outside of your pelvis to your knee and keeps your
hips aligned when you run. The ITB can become inflamed if it’s
tight or if the muscles that support your hips are weak. This yoga
sequence addresses both of these issues. Do these six poses for the
first half of your routine. Once you reach the final exercise, move
in reverse order back through, favoring the le; leg. Hold each
pose for 30 seconds. Do this twice a week a;er an easy run.
1. COW-FACE
Cross your legs, right one on top. Try to
bring your knees together. Reach your
arms behind; try to grasp your hands.
2. HALF LORD OF THE FISHES
Wrap your le; arm around your right
leg, and twist. Bring your other arm
behind you to help prop you up.
3. LUNGE WITH GROIN STRETCH
Rotate counterclockwise. Put your palms
on the ground. Plant your right foot.
Extend your le; leg back into a lunge.
4. CRESCENT LUNGE
Drop your back knee, and raise your
arms. When done, transition a quarter
turn to the le; for the next pose.
5. FORWARD FOLD
Stand wide, and bend forward at the
hips. Put your hands on the ground.
Bend your knees if you need to.
6. FORWARD FOLD WITH TWIST
Slide your right hand beneath your face
and raise your le; hand. Return to the
starting position; repeat on the other side.
SAGE ROUNTREE, a USA Triathlon and RRCA-certified coach and yoga instructor in Chapel Hill, North Carolina, is the author
of The Athlete’s Pocket Guide to Yoga. Watch her demonstrate this ITB routine at runnersworld.com/bodyshop.
