In Defence of Tight IT Bands
This week, I was proudly recapping my successful recovery from my accident to my physio.
“And I took an entire month off after the accident and rested and now I am good to go! I feel AMAZING now.”
“Excuse me?” He whirled on me with an acupuncture needle in his hand.
“What.”
“Were we talking about you just now?”
“Yes.”
“What did you do the weekend after your accident?”
“Oh.”
Ragnar 200 mile 24 HR race
“And what did you do the weekend after that?”
Wilderness Traverse 24 HR Adventure Race
“ That wasn’t high intensity.”
“And what did you do the weekend after that?”
[Impromptu half marathon]
“That was a training run!”
“And what did you do the weekend after that?”
Scotiabank half marathon
“I WAS PACING HER, OK!?”
“Jess. All I am saying, is we all have different definitions for things, but calling your month a rest is too much of a stretch.”
Of course I understand this, and thankfully I have patient people in my life. But sometimes what could be perceived as a bad thing can actually be a great thing. And I have somehow spun this argument enough to make Harvard agree with me.
There has been a study released this year that challenges the old notions that runners do not, under any circumstances, want tight IT bands.
Their research challenges the commonly held belief that the IT band serves the primary function of stabilizing the hip during walking and instead suggests that it aids as a spring in locomotion.
Just check out how an IT band looks while you are running:
Part of the IT band stretches when you swing your leg backwards, which stores energy and makes moving more economical. Having that tightness which causes a spring in your IT band might not be a bad thing.
Of course, if you are experiencing pain, you should always consult a professional. I am more speaking to the athletes who have super tight IT bands and worry that it is going to negatively affect them. Every body is different and if it isn’t broken, don’t try to fix it!
This study is exciting because understanding the IT band better will allow experts to better treat athletes with IT band issues.
Do you suffer from tight IT bands? I’ve written quite a bit on what causes it, how to treat it and how to make sure it never happens again! You can check out those posts here.
LOL all I have to say is that I’m SO glad you have Dave in your life!! 🙂 As for IT band issues, it’s interesting.. I used to have a lot of pain in mine back when I was just running, but doing strength work in the offseasons and getting into triathlon has made such a big difference. I guess cycling and swimming prevent me from running too much!
Thank GOODNESS for professionals, eh?
I was definitely laughing over here at your “month of rest” haha. I think of lazy Saturdays with Netflix when I think of rest.
But I definitely have tight IT bands and hamstrings. But don’t have any problems with them (knock on wood)
I notice my IT bands the most when I do yoga, and certain poses REEEALLLYY stretch them. It hurts so good.
I love yoga stretches for IT bands!
Sounds like a conversation I would have with my PT or my husband, or really anyone in my family. My definition of “resting” is vastly different then theres My PT gave me the greenlight to run (as if he really had a choice) and he told me “just don’t go crazy”. Now my version of crazy and his version are probably two separate things, but there’s no need for me to specify. 😉 Right? Thanks for the great articles.
The issue is hardly ever with “tight IT bands” but rather the root cause which almost always comes back to weak glute med and over-used TFL. Treat that. The IT band is a thick piece of connective tissue, this idea that it can be stretched is a bit of a…stretch.