When you're dancing with a fully extended knee, the IT band stabilizes the knee so that it doesn't move sideways out of alignment. However, “it is commonly tight in dancers due to compensatory patterns and overuse of the TFL," says Semanson. For example, if you force your turnout too much from your knees or rely on the TFL (instead of muscles in the hip) for développés to the front or side, this area might be too tight. The IT band and TFL can also build up excess tension from the demands of dancing several hours a day.
How to Prevent ITB syndrome: IT band exercises - Physio Prescription
5 Ways to Release Your IT Band and TFL
5 Ways to Release Your IT Band and TFL
Don't Ignore This Nasty Little Sucker - The TFL or Tensor Fasciae
Celtica
Tensor Fascia Latae (TFL) Stretches for IT Band Syndrome
Iliotibial Band Syndrome Treatment and Prevention: 5 Things You
Celtica
The Surprising Cause Of IT Band Issues, Back, Hip And Knee Pain!
Simple Moves to Release Your IT Band Quick [No More Knee Pain
Stretch Out Strap with Exercise Booklet
5 stretches to do before running to relieve pain from IT Band
5 Exercises for Tight Hip Flexors – Movement Enhanced
Celtica
Show Some TLC to Your TFL (Tensor Fasciae Latae)
