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.
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!
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!