Coming out of a period of ITBS, I recovered while doing Eric's core strength and stability exercises. I could feel how my muscle balance during runs shifted from quad dominance (and a bit of a butt-out posture) to utilising the glutes and calves more. I also did hip flexor / TFL stretches to ease tension on the ITB. All went well...

Until I sat for a long time again (10 hour drive), after which my right hip (TFL, I guess) got tight again and cause ITBS symptoms to return. It went away after a few days, and returned after another long-ish stretch of sitting.

Here's the question. Are the strengthening exercises supposed to make one less prone to undesired muscle tightness? Or is muscle tightness something that one will need to address before each run? I can't cut out the sitting, as I unfortunately do have an office job.

Any inputs welcome!

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Hey Niel - I would focus on perfect the Fit Ball Lunge sequence.  This is really aimed to target overall muscle imbalances that cause the tightness, and specifically ITBS.

I would also work on these fit ball exercises to compliment the above:

  • knee toggles
  • scorpion
  • windshield wippers 

Since you are sitting a lot, I would also recommend getting a soft ball or baseball and roll your glutes on a frequent basis to help break up the tightness while you work on the imbalances.

Hope this helps.

Thanks Eric, I appreciate the comment. I look forward to incorporating the muscle rolls.

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