ITB stretches..

14 messages
09/12/2008 at 22:16

links would be welcome to pics/descriptions.

Thanks

09/12/2008 at 22:28
09/12/2008 at 22:31
duh! Why didn't I think of that! Cheers mate!
10/12/2008 at 02:26
Soft tissue work/work with a foam roller can be really good for ITBs
10/12/2008 at 02:30
a foam roller? do go on...
10/12/2008 at 03:23

Tightness is usually caused by adhesions or "knots" in the muscles... you can massage them out using a tennis ball.

Roll your sore bits on one of these babies!

http://www.amazon.co.uk/Foam-Roller-15cm-90cm-DELIVERY/dp/B000W07BXC/ref=sr_1_1/277-6171552-8325706?ie=UTF8&s=sports&qid=1228879213&sr=8-1

10/12/2008 at 03:29
hmmm.. I'm a bit sceptical about things like that....
10/12/2008 at 03:40

What? You're sceptical of Sports massage?

I believe it's a fairly credible type of rehabilitation... 

10/12/2008 at 03:42
no I am skeptical about foam rollers and rubber balls... actual hands on sports massage I am ok with, but blue foam rollers that look like they dropped out of the packaging from the last thing I bought from Amazon I am a tad dubious about...
10/12/2008 at 03:47
If you can find a sports shop with them on display, go in and give one a go. I think you'll be surprised. If not, try the tennis ball technique. Massaging the base of your foot all over (with a tennis ball or otherwise) can help release tension in the plantar fascia as well, which might have the effect of easing out tension and sore spots all over the lower body.
10/12/2008 at 08:57
i've got a foam roller - sorted my ITB out in double quick time (bloody hurt to use it mind)
10/12/2008 at 11:56
Rolling pin, works wonders. Apply pressure going up and lightly on the way down.
10/12/2008 at 12:33
I have suffered with ITBS recently, the foam roller works and i have also brought a Omni massage roller which i use on my thigh while im watching the TV, also seems to work.!!!!
10/12/2008 at 12:53

My ITB problems stemmed from insertion at the iliac crest, the most common place for the IT Band to get stressed is at the knee but some of us have lazy backsides which in turnd leads to IT band problems. So do lots of glute exercises, lunges, squats etc.. Not just stretches.  I stopped doing the usual stretch which is one foot in front of the other and  leaning into a wall to stretch the band as it inflamed the band at my hip so I now roll, roll, roll...There a good video on YouTube.  It's tricky but it works and for me and its gentler than pulling the band from the top. Get a swimming woggle from toys r us and cut it in half, cheaper than a physio one.

 Also, and I know as a runner you won't like this. REST REST REST.  I had the whole summer off and my band is now workable, I can run and then roll it out afterwards.  ITBand problems never go away, once you are prone to it through your running style and various biomechanical weaknesses that's it.  I really believe that and that understanding helps me not to feel injury panic coming on when I feel a twinge. 


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