Iliotibial band syndrome quick recovery

People who like sports or who are not careful during sports are very likely to develop iliotibial band syndrome. After the occurrence of iliotibial band syndrome, on the one hand, you need to check whether other organs of the body are affected and cooperate with the doctor's treatment. On the other hand, in order to relieve pain, it is also very necessary to do some rehabilitation training at home. To quickly recover from iliotibial band syndrome. For example, the following 7 small movements form a complete set of movements that are very suitable for promoting rapid recovery of iliotibial band syndrome.

You can stick to doing a set of movements to exercise your hip strength:

❶ Lie on your side on the mat with your upper leg straight and your lower leg slightly bent; slowly lift your upper leg until you can't lift it anymore, then put it down. Do 10 sets, moving slowly. Make sure the hip joint and torso are in the same horizontal plane. Do not flex the hip joint, but appropriate hip extension is acceptable.

❷ Clam shell movement: lie on your side on the mat, with your feet together, slightly bent, and your knees open outwards. At the same time, keep the soles of your feet in contact and repeat 20-30 times for each leg.

❸Single-leg hip bridge and hip lift: Lie on your back on the mat, then lift your hips up, support yourself on one leg, and swing the other leg up and down. Repeat 20-25 times. The buttocks should be flat when viewed from the side, and the abdomen and thighs should also be flat, without any protruding belly.

❹ Side walking: Use an elastic band to tie your legs below the knees, walk 10 steps to the right in a half-squat position, then walk 10 steps to the left, and gradually practice to walk 15 steps on each side. When half squatting, your knees should not exceed your toes, and when sliding sideways, your body's center of gravity should be kept on a horizontal line.

❺Single-leg squat Stand on one leg with the toes of the other foot pointing forward, shift your center of gravity to the front of the standing leg, and lower your body to a squatting position. Repeat three sets, 5-10 times per leg. Don't let your knees turn in or out; keep them in line with your toes.

❻Standing hip lifts, bend one leg and lift it up, then move the hip up and down without changing the center of gravity. Do this 10-20 times each time.

❼ Iron Cross: Lie on the mat with your arms fully extended. Lift one leg and cross it over the other leg to form a cross shape or until you can't lift it any further. Do 10-20 times for each leg.