IT Band ideas

[Catrin]

You're already doing all the hip strengthening exercises - focusing especially on the TFL, glute medius, and adductors?

What is the TFL? My trainer has me doing a series of corrective exercises that focus, in part, on my glutes and adductors. After my recent physical assessment he moved me from easier correctives to more advanced/robust versions. He may have me focusing on the TFL as well, but I am unsure what that is...

Edited: I looked it up It looks like one of my usual post-ride stretches are for the TFL, but I found some a couple of other TFL exercises here though I will see if I can find something other than just a text description.

My IT Band has calmed, and my knee feels better than it has in over a week, but I still have odd sensations up where it connects at the hip. I did some mobility exercises this afternoon that focus on the hips and that seems to have been beneficial. The TFL diagram makes it appear to be located right where I still have some numbness and odd sensations. I will see what other exercises I can find for the TFL that I can add to the mix.

I think I was dehydrated during my ride yesterday, and that probably didn't help, though I probably can't blame this on not drinking enough. I didn't get around to emptying my hydration pack until today and it doesn't look like the water level went down at all during that hilly, chilly 28 miles... I do have a problem remembering to drink in cooler temps.