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I like this stretch quite a bit to open up your hips: Tactical Frog
Also, 2-3 times a week add 3 x 10 sets hip bridges. You may want to start with one set the first week and add a set each week until you hit the 3 x 10 goal.
Great series of stretches for your IT band here.
You may want to incorporate some Monster Walks. I also like keeping the band on and doing some lateral steps too.
Reminder that a little goes a long way. Don’t be the injured athlete that aggravates their niggle or injury with too much stretching!
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I’ve been struggling with ITB/hip-flexor/something-not-quite-right on one side. I think I still need to mostly avoid stretching, but I’ve tried some hip bridges, lateral steps, and monster walks. When the IT band was definitely flaring up, I tried following the ITB rehab routine from strengthrunning.com , and it worked well as a quick fix, but I don’t think it addresses the underlying issues. More recently I have been the MYRTL routine.
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@Katie I can tell you from personal experience that pregnancy may have thrown off your hips and you may have to be realigned. I struggled with that for a while and it manifested in piriformis and glut issues. Have you seen a PT for some baseline functional mobility testing?
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Ask and you shall receive! Special thanks to our G9RC member Liz Demoss for sharing her work with her Mom, Mary, and us.
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