By Jim and Phil Wharton

 

Along with calloused feet and a tolerance for Gu, runners tend to develop tight iliotibial bands (ITB). The ITB is a sheath of connective tissue that runs from the gluteus to the outside of the shin just below the knee. It helps extend the knee and stabilize the leg during running. Overuse and inflexibility can shorten the ITB, causing hip and knee pain. Many runners attempt to counteract this with the ITB stretch shown here. But because it stresses the leg and back muscles, this stretch has the opposite effect. The ITB and surrounding muscles tighten against this pressure, irritating these areas. Our "active-isolated" method (below) allows you to lengthen the ITB without causing additional harm.