Welke iliotibiale band stretch levert het meeste op?

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Welke iliotibiale band stretch levert het meeste op?

Fredericson M, White JJ, MacMahon JM, Andriacchi TP. Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Arch Phys Med Rehabil 2002;83:589-92. Objective: 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). Design: Each subject’s biomechanics was captured as a 3-dimensional image by using a 4-camera gait acquisition system with a forceplate. Setting: University biomotion laboratory. Participants: Five male elite-level distance runners. Interventions: All participants performed each of the 3 standing stretches for the ITB. Main Outcome Measures: 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. Results: 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. Conclusions: 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. © 2002 by the American Congress of Rehabilitation Medicine and the American Academy of Physical Medicine and Rehabilitation

All 3 stretches created statistically significant changes in ITB length (P.05), but stretch B was consistently most effective in both average ITB length change and in average adduction moments at the hip and knee (table 1). With stretch A, average ITB length increased by 9.84%. With stretch B, average ITB length increased by 11.15%. With stretch C, average ITB length increased by 10.52%. These differences in change in ITB length between the 3stretches were statistically significant (P.05). Average adduction moments at the hip (%[BWH]) were 6.80 for stretch A, 8.25 for stretch B, and 7.16 for stretch C. There was a statistically significant difference in average hip adduction moments between stretches B and C (P.01), but not between stretches A and C or A and B. Average adduction moments at the knee (%[BWH]) were 4.86 for stretch A, 5.62 for stretch B, and 4.75 for stretch C. Again, there was astatistically significant difference between stretches B and C (P.01), but not between stretches A and C or A and B
De iliotibiale band stretch in het tweede plaatje leverde volgens deze studie het beste resultaat op. Ik meen zelf enkele maanden gelezen te hebben dat die hele iliotibiale band dermate stug was dat er nauwelijks een mogelijkheid was deze te rekken. Gemiddelde toegenomen lengtes tijdens de stretch van 9.84%, 10.52% en 11.15% zijn toch wel behoorlijk te noemen. De vraag welk effect het heeft op de daadwerkelijke lengte van de ITB.

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