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I hike a lot in the Rocky Mountains. 2.5 mph up is a good number. Less coming down. Deduct about half an hour for a 4 mile 1 way hike coming down.


As general rule a physical assessment is necessary as it can be the result of compensation for other problems (flat feet or hyperlordosis for example, just to name a couple). The treatment involves stretching the Iliotibial Band itself (eventual thickening cant be reduced that way but the ITB is attached to muscles so stretching that has a direct effect on ...


I struggle with my IT bands, first time it hit me I was deep in the backcountry on the top of a saddle ridge, and it was a 14km agonizing hike down to the nearest cabin. You can't really stretch your IT band, it's not a muscle, it's connective tissue. It's connected to your tensor fasciae latae, but stretching that muscle doesn't help much either, the ...

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