Answers (8)
2
I would suggest that you start with an overhead squat assessment and see what other muscles may be compensating also as it is rare to have just 1 muscle/tendon cause all the issue.
However, for the IT band I use foam rolling. Look for a video by Eric Beard on youtube about it. He is amazing - teaches for NASM, years of hands on experience, etc. You may also want to "look up and look down" at muscles at the hip and in the lower leg which may be causing the IT Band to get "tight" as it compensates for other muscles not doing their job.
However, for the IT band I use foam rolling. Look for a video by Eric Beard on youtube about it. He is amazing - teaches for NASM, years of hands on experience, etc. You may also want to "look up and look down" at muscles at the hip and in the lower leg which may be causing the IT Band to get "tight" as it compensates for other muscles not doing their job.
2
To address the "what stretches?" question; there are 3 that i commonly suggest. We will use the Right IT band for each example. Take care to relax into these stretches; remaining tense will diminish the effect.
1) Lay supine (on your back) and bend your knees to about 90 degrees with your feet still on the floor. Place your Right ankle on your Left thigh and let all your muscles relax. Lift your Left leg and grab your Left shin with both hands. Try to relax all muscles except for the slight pulling pressure from your arms. You'll feel a lot of stretch in the glute as well.
2) Sit upright on the floor with your legs straight in front of you. (Should look like an "L") cross your Right foot over to the outside (lateral) your Left thigh and attempt to put your Right foot flat on the floor. (Do the best you can) Put your Left elbow on your Right lateral knee and your Right hand just behind you for balance. Now, use your Left arm to apply pressure while twisting your body to look over your Right shoulder.
3) Pigeon pose is a yoga posture that happens to target the ITB very well. If you are unfamiliar with yoga, I suggest getting someone experienced to help you into the correct position.
1) Lay supine (on your back) and bend your knees to about 90 degrees with your feet still on the floor. Place your Right ankle on your Left thigh and let all your muscles relax. Lift your Left leg and grab your Left shin with both hands. Try to relax all muscles except for the slight pulling pressure from your arms. You'll feel a lot of stretch in the glute as well.
2) Sit upright on the floor with your legs straight in front of you. (Should look like an "L") cross your Right foot over to the outside (lateral) your Left thigh and attempt to put your Right foot flat on the floor. (Do the best you can) Put your Left elbow on your Right lateral knee and your Right hand just behind you for balance. Now, use your Left arm to apply pressure while twisting your body to look over your Right shoulder.
3) Pigeon pose is a yoga posture that happens to target the ITB very well. If you are unfamiliar with yoga, I suggest getting someone experienced to help you into the correct position.
1
IT Bands are suppose to "be tight". They are instumental in holding our knees in place, they are a very taut strong connective tissue.
Roll, Massage, Cross Train, Ice, Rest are my suggestions, also if it's caused from running I suggest checking the persons gait, ankle angle and shoe choice!
Roll, Massage, Cross Train, Ice, Rest are my suggestions, also if it's caused from running I suggest checking the persons gait, ankle angle and shoe choice!
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Great response by debra. Most people will stretch the IT band and overlook what caused it to be tight in the first place. You should undergo a static posture assessment to identify where the issue is at.
Fuel the Movement
JM
Fuel the Movement
JM
0
Standing-Doing a right foot over left(vice versa for the other side). Side bend to the right with left hand over the head. Pushing the left hip out. You can invert your foot for a deeper stretch.
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Great response Debra! NASM Essentials of Corrective Exercise Training state the following:
"Iliotibaial Band Syndrome (ITBS) typically is caused by overuse. The injury is most commonly reported in runners as a result of abnormal gait or running biomechanics.
Weakness in the hip abductor muscles, such as the gluteus medius, may result in synergistic dominance of the TFL (increasing frontal plane instability).
It is impossible to suggest which stretches to suggest without performing a dynamic postural assessment.
Great question, Matt! Great answer, Debra!
"Iliotibaial Band Syndrome (ITBS) typically is caused by overuse. The injury is most commonly reported in runners as a result of abnormal gait or running biomechanics.
Weakness in the hip abductor muscles, such as the gluteus medius, may result in synergistic dominance of the TFL (increasing frontal plane instability).
It is impossible to suggest which stretches to suggest without performing a dynamic postural assessment.
Great question, Matt! Great answer, Debra!
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Debra nailed it. Joanne beat me to the punch with the NASM's CES! Way to go trainers!
Just remember anytime there is dysfunction/pain there may be other areas to address. Routinely perform a static, dynamic, and transitional assessment on all applicable clients. The assessment is the most important tool you have!
Just remember anytime there is dysfunction/pain there may be other areas to address. Routinely perform a static, dynamic, and transitional assessment on all applicable clients. The assessment is the most important tool you have!
0
I could not agree more with all the recommendations on assessment.
I would like to offer a suggestions to massage the fascia of the IT band using the MELT method: Use a SOFT foam roller (no, definitely not the hard ones; more pain is NOT better). Sit on the roller and place it just below the greater trochanter on the posterior side of the IT band. You can be on your elbow or wrist, and you should place the other leg in front of the one you are treating. Slowly roll down towards the knee, stopping at barriers. You may even bend and extend the leg on the roller if you can tolerate it. Once your have made it close to the knee, roll half over towards your stomach so that the roller is now near the knee on the anterior side of the IT band. Gently roll back up towards the hip, then roll over again towards the starting position and now go down in a smooth motion. Repeat that a few times. It is as if you are making a big oval, going down posteriorly and up anteriorly the IT band but not being directly on top of it.
To repeat: do not use a hard roller, this can do more harm than good.
I would like to offer a suggestions to massage the fascia of the IT band using the MELT method: Use a SOFT foam roller (no, definitely not the hard ones; more pain is NOT better). Sit on the roller and place it just below the greater trochanter on the posterior side of the IT band. You can be on your elbow or wrist, and you should place the other leg in front of the one you are treating. Slowly roll down towards the knee, stopping at barriers. You may even bend and extend the leg on the roller if you can tolerate it. Once your have made it close to the knee, roll half over towards your stomach so that the roller is now near the knee on the anterior side of the IT band. Gently roll back up towards the hip, then roll over again towards the starting position and now go down in a smooth motion. Repeat that a few times. It is as if you are making a big oval, going down posteriorly and up anteriorly the IT band but not being directly on top of it.
To repeat: do not use a hard roller, this can do more harm than good.
