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Stretches to improve iliotibial band mobility

Stretches to improve iliotibial band mobility
Iliotibial band stretches include the following:
  • Standing stretch: Done standing 40 to 60 cm from a wall, with affected side facing towards wall. Athlete places affected leg behind unaffected leg, then brings legs towards each other and advances hind foot so that toes are nearly aligned ("legs tightly crossed"). Push the hip of the affected leg towards wall. The arm of the affected side may be extended towards the wall to help maintain balance and to accentuate the stretch.
  • Arms-overhead stretch: Similar to standing stretch, except both arms are raised directly overhead, then directed away from side being stretched (body roughly approximates the shape of a "C").
  • Forward-lean stretch: Start with legs placed in same manner as for standing stretch. Then lean forward at the waist until fingers are near ankles or toes. Reach fingers towards unaffected side to accentuate stretch.
Have the patient choose one or two of these stretches and perform two stretching sessions daily. Hold each stretch for 30-40 seconds, and repeat (ie, for each exercise chosen, perform two stretches per session, and two sessions per day). After three to four weeks, the sessions can be reduced to once daily. After recovery, continue to perform stretches at least three times per week indefinitely.
Sources:
  1. Fredericson M, White JJ, Macmahon JM, et al. Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Arch Phys Med Rehabil 2002; 83:589.
  2. Fredericson M, Cookingham CL, Chaudhari AM, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med 2000; 10:169.
  3. Fredericson M, Weir A. Practical management of iliotibial band friction syndrome in runners. Clin J Sport Med 2006; 16:261.
  4. Baker RL, Souza RB, Fredericson M. Iliotibial band syndrome: soft tissue and biomechanical factors in evaluation and treatment. PM R. 2011; 3:550.
  5. Jenkins J, Beazell J. Flexibility for runners. Clin Sports Med 2010; 29:365.
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