For those who actively participate in sports and physical activities, IT band syndrome or also known as Iliotibial band syndrome may not be a new phenomenon, It stems from when your IT band which runs from the hip to the knee on the side of your legs is tight and rubs against the bone from which it may get irritated and swollen.
IT band syndrome can affect anyone regardless of the level of activity that you are doing. You may experience either hip or knee pain with clicking sensations along with some warmness and redness around the knee. Now that sounds like an awful concoction.
Fear not, here are 5 practices to avoid this unwanted Injury and prevent it from worsening.
1. Not stretching enough before exercising
One of the Golden Rules while exercising is to stretch an adequate amount before diving into your workout or activity.
Setting aside five minutes to warm up and stretch to loosen those tight muscles should be developed into a healthy habit, as it will also protect you from an array of injuries in the long run.
Image via : Health Digest
2. Lack of rest
Rest, rest, and rest is the name of the game. Whether you are doing any form of physical activity, resting is the most crucial stage in healing your body after activity.
Look into getting the minimum 8 hours of sleep each night, simply resting your body after exercise, and even power naps for 10 – 20 minutes.
Image via : The Week
3. Pushing yourself too hard during exercise
The human body is exceptional in many aspects, but we all have our limits. Small progressive increments to activity level are within bounds but listening to your body is essential for injury prevention.
4. Improper footwear
Proper footwear aid in healing but also stabilize and support the foot. Choosing the right footwear for the corresponding activity can help with the alignment of the whole body.
Investing in a good pair of trainers or running shoes will cover most physical activity shoe requirements, it does not mean that one shoe fits all nor does it mean you have to get shoes for each activity but shoes with good cushioning are the general rule to abide by.
Image via : Kerbulaq
5. Cooling down too quickly after exercise
The concept of resting between exercise and sets is known to many, similarly resting after a workout and exercising before doing a cooldown session is also important.
Give yourself 5 minutes to settle down your heart rate, allowing for your body to accommodate your changing need for oxygen.
When it comes to IT band syndrome, The severity can range from light pain to pain even while resting and in the event that happens, contact your local doctor and specialist and seek medical attention.
Though, keeping in mind the 5 practices, and avoiding making those mistakes, will keep you free and healthy. The primary way to avoid an injury of this nature is to create healthy habits to ensure your body is at its optimal state.
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