Runner's knee is a lateral knee pain that occurs as a result of irritation or inflammation of the ITB, also known as ITB syndrome. — Filepic
Whether it’s from overuse, injuries or old age, knee pain is a common complaint in all adult age groups.
You may have experienced pain at the front of the knee, on the outside (lateral) or on the inside (medial).
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Stretches for a tight ITB
ITB stretch: Loop a resistant band or towel around your left foot as shown in this picture, but try to keep the leg straight. Hold it for 30 seconds before moving the left leg across the body towards the right. With a tight ITB, you won't be able to move more than a few inches. — Photos: 123rf.com
ITB stretch: Loop a resistant band or towel around your left foot as shown in this picture, but try to keep the leg straight. Hold it for 30 seconds before moving the left leg across the body towards the right. With a tight ITB, you won't be able to move more than a few inches. — 123rf.com
Glute stretch: Lie face up with your knees bent and feet flat. Cross your left ankle over your right thigh and raise your feet off the floor. Put your hand below your right thigh and gently pull your right knee in while pushing the left thigh away.
Glute stretch: Lie face up with your knees bent and feet flat. Cross your left ankle over your right thigh and raise your feet off the floor. Put your hand below your right thigh and gently pull your right knee in while pushing the left thigh away. — 123rf.com
Cross-legged seated glute stretch: Align your knees on top of one another and stay in this position if you already feel uncomfortable. Or else, lean forward as much as you can with your legs in this position. — AP
Cross-legged seated glute stretch: Align your knees on top of one another and stay in this position if you already feel uncomfortable. Or else, lean forward as much as you can with your legs in this position. — AP
Groin stretch: Bring the soles of your feet together, hold your ankles and lean forward while pushing your thighs down.
Groin stretch: Bring the soles of your feet together, hold your ankles and lean forward while pushing your thighs down. — 123rf.com
Seated twist: Sit in the position as shown and pull your top leg as close to your body as possible without lifting your feet off the floor. — TNS
Seated twist: Sit in the position as shown and pull your top leg as close to your body as possible without lifting your feet off the floor. — TNS
