Guest guest Posted September 11, 2004 Report Share Posted September 11, 2004 A tight IT band is something I am very familiar with. I am a very active 47 year old cyclist. I average 18 hours a week on my bike for over 300 miles. If I don't stretch my IT band, I have problems: soreness and swelling under band, hip tightness and tightness on the side of my calf. I simply use a roller, 12 inch diameter Styrofoam, and roll back and forth as a massage on my IT bands. Works wonders. Rick Palo Alto, California IT - Band Deat ST members, Hello everyone. In January of 2004 I pulled, perhaps partially tore, my IT Band. Now, during squats, but particularily noticable during close stance squats, my band is rubbing at the knee and causing mild pain at the hip and knee. Can anyone introduce me to a good IT Band stretch. I have tried a couple, with mediocre results. I'm wondering if anyone could tell me when I should initiate the stretch program: ie when pain has completely subsided, or when ROM is pain free... Could anyone also recommend an IT Band stretch and the hip. Thanks London, Ontario, Canada Modify or cancel your subscription here: http://groups.yahoo.com/mygroups Don't forget to sign all letters with full name and city of residence if you wish them to be published! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 12, 2004 Report Share Posted September 12, 2004 Hi ! For the IT band I like to lay supine on a table and flex and adduct the hip of the affected leg across the mid line of the body so that the IT band is stretched by the force of gravity. Ankle weights can be added for additional stretch of both the IT band and the hip abductors. Best wishes! Dan Wathen, Youngstown (OH) State University In Supertraining , Sgsmt7@a... wrote: > Deat ST members, > > Hello everyone. In January of 2004 I pulled, perhaps partially tore, my > IT Band. Now, during squats, but particularily noticable during close stance > squats, my band is rubbing at the knee and causing mild pain at the hip and > knee. Can anyone introduce me to a good IT Band stretch. I have tried a couple, > with mediocre results. I'm wondering if anyone could tell me when I should > initiate the stretch program: ie when pain has completely subsided, or when ROM > is pain free... > > Could anyone also recommend an IT Band stretch and the hip. > > Thanks > > London, Ontario, Canada Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 15, 2004 Report Share Posted September 15, 2004 Hi , Sorry to hear about your problem. Before I start, I would say that it would be best to go to a physical therapist like an osteopath or a physio for a full and proper diagnosis and treatment. However it's always worth prepping yourself with some information first. Firstly it's worth noting that the IT band is made up of connective tissue and does not have the ability to stretch like a muscle. That said, the Tensor Fascia Latae (TFL) and the gluteus maximus that the IT band runs into do have that ability. Try and think of the TFL as a spring at the top of a wire, if the spring is tight then it pulls on the wire. That's probably the best analogy I can come up with. Stretching it can be a long and painful process often with less than satisfactory results. The reason you may be experiencing more pain during close stance squats is that in order to keep the knees over the feet, the hip adductors must maintain an isometric contraction, which (if the TFL is tight) will pull and actively stretch the hip abductors (including the TFL) which as I've mentioned will pull on the ITB, which will cause the band to rub on the greater trochanter or over the lateral femoral condyle. This could well be your knee pain. One solution is to perform inhibition on the TFL, sometimes referred to as deep or soft tissue release. This will inhibit the contraction of the TFL (switch it off if you like) which if done properly will release some of the tension in the IT band. If you do this and perform glute and hip abductor stretches you should be well on the way to recovery. As well as what I've already mentioned, perform a range of quad stretches; you may find that the IT band will interact with the vastus lateralis. Also if you follow the line of the IT band from hip to knee, applying pressure with the thumb from the posterior, this can ease it from the vastus lateralis. This is a problem that as a strength and conditioning coach I have experienced both personally and with clients. After consulting both osteopaths and physiotherapists they have assured me that inhibition is quite safe to perform on yourself using a tennis ball or golf ball directly to the TFL and glute (by lying on them). Having said that, it can be quite painful and you may get more joy using someone's elbow while you're in the side lying position. Hope all that made some sort of sense to you, good luck with it. All the best Al Liverpool UK Deat ST members, Hello everyone. In January of 2004 I pulled, perhaps partially tore, my IT Band. Now, during squats, but particularily noticable during close stance squats, my band is rubbing at the knee and causing mild pain at the hip and knee. Can anyone introduce me to a good IT Band stretch. I have tried a couple, with mediocre results. I'm wondering if anyone could tell me when I should initiate the stretch program: ie when pain has completely subsided, or when ROM is pain free... Could anyone also recommend an IT Band stretch and the hip. Thanks London, Ontario, Canada Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 21, 2004 Report Share Posted September 21, 2004 , There is a really good chance that it is not your IT band that is tight. Typically, fascial tissue doesn't " tighten " , even with thing like adhesive capsulitis (frozen shoulder) it is only theoretical that the joint capsule it " tight " . Often, it is the muscles (in your case the Glute Max and TFL both attach to the IT band) that are guarding. You're better off finding out how to keep those guys from being tight. Unfortunately I can't name them, but there have been studies that claim that fascia is extremely difficult to " stretch " properly (without tearing because extreme forces must be applied). If I find the studies, I'll post them ASAP. I don't know if this helps any, but maybe it'll lead you to a road to find a different modality than stretching fascia. I have had good success correcting IT band syndrome using MAT therapy. Maybe you could find a therapist close to you, I know there are a few in Toronto. Joe DeAntonis Pittsburgh, PA > Deat ST members, > > Hello everyone. In January of 2004 I pulled, perhaps partially tore, my > IT Band. Now, during squats, but particularily noticable during close stance > squats, my band is rubbing at the knee and causing mild pain at the hip and > knee. Can anyone introduce me to a good IT Band stretch. I have tried a couple, > with mediocre results. I'm wondering if anyone could tell me when I should > initiate the stretch program: ie when pain has completely subsided, or when ROM > is pain free... > > Could anyone also recommend an IT Band stretch and the hip. > > Thanks > > London, Ontario, Canada Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 27, 2004 Report Share Posted September 27, 2004 I have also had good luck using a foam roller. BTW, I follow the ITBS yahoo group and this article (which also addresses the foam roller) is very highly regarded there: http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm A very helpful guide on how to use a foam roller is at http://www.smiweb.org/guides/pdf/roller_guide.pdf I favor a 4 inch diameter roller (most rollers are 6 inches in diamter) and I'd recommend it be at least 18 inches long so that you can use it for your back as well as for your legs and glutes. Jain Irvine, CA > A tight IT band is something I am very familiar with. > > I am a very active 47 year old cyclist. I average 18 hours a week on my bike for over 300 miles. If I don't stretch my IT band, I have problems: soreness and swelling under band, hip tightness and tightness on the side of my calf. > > I simply use a roller, 12 inch diameter Styrofoam, and roll back and forth as a massage on my IT bands. Works wonders. > > Rick > Palo Alto, California > > > IT - Band > > > Deat ST members, > > Hello everyone. In January of 2004 I pulled, perhaps partially tore, my > IT Band. Now, during squats, but particularily noticable during close stance > squats, my band is rubbing at the knee and causing mild pain at the hip and > knee. Can anyone introduce me to a good IT Band stretch. I have tried a couple, > with mediocre results. I'm wondering if anyone could tell me when I should > initiate the stretch program: ie when pain has completely subsided, or when ROM > is pain free... > > Could anyone also recommend an IT Band stretch and the hip. > > Thanks > > London, Ontario, Canada Quote Link to comment Share on other sites More sharing options...
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