Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches.

Abstract

To compare the relative effectiveness of 3 common standing stretches for the iliotibial band (ITB): arms at side (stretch A), arms extending overhead (stretch B), and arms reaching diagonally downward (stretch C). Each subject's biomechanics was captured as a 3-dimensional image by using a 4-camera gait acquisition system with a forceplate. University biomotion laboratory. Five male elite-level distance runners. All participants performed each of the 3 standing stretches for the ITB. For each stretch, change in ITB tissue length and the force generated within the stretched complex was measured. Data were then combined and analyzed by using kinetic values assessment. All 3 stretches created statistically significant changes in ITB length (P<.05), but stretch B, incorporating overhead arm extension, was consistently most effective both for average ITB length change and average adduction moments at the hip and knee. Adding an overhead arm extension to the most common standing ITB stretch may increase average ITB length change and average external adduction moments in elite-level distance runners.