If you don't know much about human body structure, you don't know what iliotibial tract is. In fact, this part of iliotibial tract is located near the knee and thigh. This part will be difficult to press, not as elastic as the thigh muscles. Some people will have knee pain when running, and it is likely that the iliotibial tract is at work. So you must stretch the iliotibial tract before running. The correct stretching method is as follows. What are the three actions I arranged below to stretch the iliotibial tract? Welcome to reading.

Three actions of stretching iliotibial tract:

Daily exercise-stretching of iliotibial tract

Stand up straight, arms at your sides, two forks and one foot in front.

Bend down slowly and try to touch the ground with your hands.

Hold 15 second. Relax and stand up slowly. Repeat this action on the other side.

Never touch the ground with your hands, just grab the calf.

Four inducing factors

Wrong running posture. Many runners have not received professional running posture training. During the whole running process, due to incorrect running posture, the muscles behind the iliotibial tract and thighs are excessively tense.

Too much training. Due to excessive running training for a long time and lack of stretching exercises for corresponding muscle groups, the iliotibial tract and surrounding muscle groups are tense after running and cannot relax.

When running, the lower limbs exert their strength in the wrong way.

The muscles on the outer thigh are too weak, and even wearing running shoes with severely worn outer heels for a long time may cause this kind of pain.

The popular explanation is that when running, the rubber band of iliotibial tract will rub against the knee joint because the knee joint is constantly changing from bending to straightening. Under normal circumstances, there is a structure called synovial sac around the knee joint to reduce friction, but its ability is limited.

These reasons mentioned above may lead to repeated friction of this rubber band exceeding its tolerance limit and inflammation. At this time, the normal sliding of iliotibial tract is hindered and pain will be felt. In severe cases, it may also be manifested as extensive pain on the lateral side of the knee joint, even at rest.

Therefore, if there is pain in the lateral knee, please see a doctor first. If it is confirmed to be iliotibial tract friction syndrome after medical treatment, or it is confirmed to be iliotibial tract syndrome after one's own experience, some rehabilitation measures are needed for treatment. If the iliotibial tract is severely rubbed, surgery is needed. ........

Stretching movements that must be learned!

First of all, do enough warm-up activities before running, and when relaxing at the end of running, do some stretching exercises of iliotibial tract appropriately to help relax the iliotibial tract that is too nervous during running. Of course, self-* * has a certain effect on relieving the tension of iliotibial tract.

Second, improve the running posture, learn to use the correct sequence of running lower limbs, prepare a pair of professional running shoes for yourself, and avoid running on uneven roads for a long time or running too much downhill, because this will cause excessive tension in the iliotibial tract.

Third, we should increase the strength exercises of the muscles on the outer thigh, the back thigh and the buttocks. Generally speaking, if the strength of a certain part of the leg is insufficient, the iliotibial tract needs to increase the load to make up for this deficiency.

Methods of stretching iliotibial tract:

1. Lying on the ground, wrapping one foot with a belt, rope or elastic band, pulling the leg to the other side of the body with a fitness belt, keeping the leg straight and crossing the other leg will be the initial action.

2. Keep your feet off the ground, continue to pull the fitness belt, just enough to slightly lift the instep, hold 10 for 20 seconds, and then repeat the action with the other leg.

The iliotibial tract is composed of dense and tough connective tissue. The iliotibial tract consists of thin circular fibers in the outer layer and thick longitudinal fibers in the inner layer, which are vertical from top to bottom. Circular fibers are arranged from front to back. From the upper edge of patella to tensor fascia lata, the longitudinal fibers in the inner layer of iliotibial tract interweave with the muscle fibers in the deep muscle from bottom to top. Therefore, when the iliotibial tract is extracted and separated from the deep muscle, it should be stripped from bottom to top to avoid tearing and breaking of the deep muscle fibers, bleeding of the iliotibial tract and unsmooth inner surface. The fibers of iliotibial tract located below the upper edge of patella are in the form of crow's claw bundles, which stop at the surface of patella, patellar ligament and lateral tubercle of tibia, then from lateral tubercle of tibia to trochanter of tibia, and then to fibula head. Some deep fibers stop at the knee joint capsule of lateral condyle of femur, and each bundle stops close to periosteum. It can be seen that the stop point of iliotibial tract is not regional to the lateral tibial tubercle, but its attachment range is wide and large, which determines that its lower end has strong fixation and tensile ability.

Related diseases:

Friction syndrome of iliotibial tract;

The iliotibial tract starts from the anterolateral iliac crest, extends outside the thigh, and its distal end passes through the lateral condyle of the femur and ends in front of the tibia.

The wider lateral part is the Gerdy tubercle of tibia. The iliotibial tract is a part of the superficial layer of the posterolateral composite structure of the knee joint.

In order to strengthen the posterolateral stability of the knee joint, the main function of the power device is to bend the knee joint during the movement of the knee joint and cooperate with the static device.

Limiting tibial external rotation and genu varum can enhance the posterolateral stability of knee joint. The iliotibial tract is the deep fascia structure of the thigh, which is composed of dense and tough connective tissue and can be divided into superficial layer, deep layer and capsule bone layer. The superficial layer is the main tendinitis of iliotibial tract.

Part of the superficial iliotibial tract is rarely damaged, which can be used as a good reference point for the lateral structure of the knee joint.

Injury usually occurs at the tibial insertion point; The deep layer of iliotibial tract continues to attach to the lateral muscle septum of distal femur on coronal plane.

IliotibialbandFrictionsyndrome (ITBFs) is mainly caused by excessive exercise and inappropriate physical exercise. More common in long-distance running, rugby, cycling and other athletes and enthusiasts, dancers, soldiers and other athletes. The lateral injury of knee joint caused by running is the most common, also known as running knee, and the incidence rate is about 5% ~ 14%, which is the second largest cause of knee joint pain for runners.

[1] The most obvious clinical manifestation is the pain of the lateral condyle of the knee joint or the discomfort of knee joint bending 20 ~ 30. Clinically, it is sometimes difficult to differentiate from the injuries of adjacent lateral collateral ligament, lateral meniscus, biceps femoris tendon and hamstring tendon simply by symptoms.

[2]MRI has good soft tissue resolution, is easy to evaluate normal or diseased iliotibial tract and other knee joint diseases, and has obvious advantages in the diagnosis of this disease.

Clinical treatment: After the diagnosis is confirmed, the rest should be arranged reasonably until the symptoms are relieved or disappeared. In the early stage, the knee was cold-compressed and anti-inflammatory, and then externally applied with traditional Chinese medicine for promoting blood circulation, removing blood stasis, reducing swelling and dredging collaterals. Those with severe pain take non-steroidal anti-inflammatory drugs. During the recovery period, you should train and stretch the iliotibial tract, quadriceps femoris, hamstring and hip muscles, wear appropriate shoes and avoid walking on uneven ground and slopes. After the above treatment, the symptoms improved after 3 ~ 6 weeks.