{"id":6394,"date":"2014-08-21T10:00:56","date_gmt":"2014-08-21T02:00:56","guid":{"rendered":"https:\/\/www.runsociety.com\/?p=6394"},"modified":"2016-03-05T12:34:45","modified_gmt":"2016-03-05T04:34:45","slug":"illiobital-band-stretch-relieves-knee-pain","status":"publish","type":"post","link":"https:\/\/www.runsociety.com\/training\/illiobital-band-stretch-relieves-knee-pain\/","title":{"rendered":"Iliotibial Band Stretch Relieves Knee Pain"},"content":{"rendered":"<p>This stretch helps with a commonly neglected body part that many runners overlook: the iliotibial band (ITB). Perform it regularly before your run and it will alleviate pain in your knees.<\/p>\n<p><iframe width=\"960\" height=\"480\" src=\"\/\/www.youtube.com\/embed\/x30rjVT-TLo\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Sit on the floor and form a <strong>cow pose<\/strong> with your legs.<\/li>\n<li>Commonly used in yoga, the cow pose is formed when the inner left knee touches the outer right knee while you are in a seated position.<\/li>\n<li>The knees will properly touch one another when your left foot is outstretched in front of your right knee.<\/li>\n<li>With your left heel facing the right knee, and your right leg outstretched, with your heel facing your inner left thigh and left glute.<\/li>\n<li>Once you have made this pose, move both legs slow away, making sure that both knees stay interlocked with one another. Hold this pose for several seconds.<\/li>\n<li>Repeat another 1 to 2 times per leg.<\/li>\n<\/ul>\n<p>The main advantage of doing this stretch is that it helps to <strong>prevent iliotibial band syndrome.<\/strong> If you find that you&#8217;re not flexible enough to perform this stretch satisfactorily, try doing the <a href=\"http:\/\/www.runsociety.com\/2013\/11\/29\/rehabilitating-the-runners-knee\/\" target=\"_blank\">Standing ITB Stretch<\/a> instead!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This stretch helps with a commonly neglected body part that many runners overlook: the iliotibial band (ITB). Perform it regularly before your run and it will alleviate pain in your knees.<\/p>\n","protected":false},"author":11,"featured_media":6395,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[99],"class_list":{"0":"post-6394","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"tag-fitness"},"acf":[],"jetpack_featured_media_url":"https:\/\/www.runsociety.com\/wp-content\/uploads\/2014\/07\/IlliobitalBandStretch-thumb.jpg","jetpack_shortlink":"https:\/\/wp.me\/pb2Hix-1F8","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/6394","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/comments?post=6394"}],"version-history":[{"count":0,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/6394\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media\/6395"}],"wp:attachment":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media?parent=6394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/categories?post=6394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/tags?post=6394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}