Illiotibial Band Wall Stretch

What does the illiotibial band wall stretch target?
Illiotibial Band
Tensor Fascia Lata
Gluteus Medius

How to perform stretch:
Stand alongside a wall with legs crossed as indicated
Bend your upper body away from the wall and your hips towards the wall

Visual guide for the Illiotibial Band wall stretch

Anatomy:

On the outer front of the upper part of thigh, there is a thick muscle called Tensor Fascia Lata. This muscle inserts into the knee via a tough fibrous band present on the outside of the thigh, the Iliotibial Band.

A deep layer of fibrous tissue called Fascia Lata, surrounds the thing as well as the gluteal region. Its thickness varies, with the outer side being thicker than the inner, especially where it forms the Iliotibial band that runs down the thigh on its outer aspect.

Gluteus Maximus is a big muscle that forms major part of the buttock. Three quarters of this muscle inserts into the Iliotibial Band, which serves as a tendon also for the Tensor Fascia Lata and attaches both these muscles to the knee. Therefore, both these muscles play an important role in stabilizing the knee joint in the neutral (straight) position.

The stretch involves exclusively the upper part of Gluteus Maximus muscle, which helps in abduction. Rest of the muscle mainly extends and externally rotates the hip joint.

Gluteus Medius fibers also perform two different function. The anterior and lateral part of the muscle causes abduction (movement away from the midline), flexion and internal rotation of the hip, while the posterior part rotates the hip externally.

The actions of Gluteus Minimus include abduction, flexion and internal rotation of the hip.

Advantages:

Stabilizes the hip in neutral posture between adduction and abduction.

When there is a difference in leg lengths, the abductor muscles of the hip as well as their conjoint tendon, the Iliotibial band, shrink and tighten on the side of the shorter leg. This may also happen when weight is usually, placed on one leg only, with the pelvis leaning away from the shorter side. Other scenarios that may lead to the same consequences include excessive pronation (rolling in) of one ankle, which obviously shortens the length of that leg, such as walking or running, on an inclined road or on slopes. When done for long periods or on regular basis it leads to stretching or tightness of these structures. Weak hip abductors on the hitched side can also lead to tense lower side.

Regular Movement:

This stretch aims to move the hip towards the midline (adduction). The hip joint can be adducted from 10 to 30 degrees, with the Tensor Fascia Lata and the Iliotibial tract restricting further movement.




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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm