[pct-l] IT BAND INJURY

[Kathi]

Hi Ben,
Stretch, stretch, stretch! Here are two really good stretches... try and 
find something that is a hard roll, maybe if you have a mattress pad 
that can be rolled up tightly, it needs to be hard though not soft. Put 
the rolled up object on the ground, balance yourself on the other leg 
and your hands and then with the leg that is sore down toward the ground 
put your knee on the roll and gently roll yourself (your leg) from knee 
to hip along the rolled up object. This will help to stretch out the 
band. Don't push too hard, take it easy. Do this several times during 
your day. It would be good to do it on both legs so the other doesn't 
get mad too. Another good stretch is to be sitting and have one knee 
bent and the other laying out straight, then taking your bent knee in 
hand gently pull your knee across your body so you are kind of crossing 
your chest with your bent leg. Of course ice or cold water will help 
reduce swelling too.
Puddles


On 4/25/13 10:43 AM, Ben Ulsh wrote:
> Hi PCT people. I need your help. I just hitched into Julian because of a VERY sore IT band. Can anyone whose dealt with IT band issues offer any words of wisdom/ advice. I was feeling great the first 4 days and out of nowhere I'm peg legging it down the trail. THANK YOU!!
>
> Sent from my iPhone
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