IT band

richiemack

Im not looking for medical advice, but am wondering has anyone any tips for stretching the IT band, I know its not the IT band that you stretch, but its that area. Any recommended stretches appreciated. Going to see physio on Monday, but Gaelforce is getting close so need to start working on it

tunney

richiemack wrote: »

Im not looking for medical advice, but am wondering has anyone any tips for stretching the IT band, I know its not the IT band that you stretch, but its that area. Any recommended stretches appreciated. Going to see physio on Monday, but Gaelforce is getting close so need to start working on it

you cannot stretch the IT Band, nor the area around it.

You can release the TLF which is at the top of the hip.

Physios in my experience are terrible at IT related issues, I've been to loads and its always taken weeks and months to fix it. I've found a great guy, that gets me back within days. I've found that people trained from this lot http://www.nsrt.ie/ can get you back running way quicker than physios.

tunguska

richiemack wrote: »

Im not looking for medical advice, but am wondering has anyone any tips for stretching the IT band, I know its not the IT band that you stretch, but its that area. Any recommended stretches appreciated. Going to see physio on Monday, but Gaelforce is getting close so need to start working on it

Easy, use a foam roller. You'll be brand new in no time

MadHatter

Joe Friel has a small piece in his triathlon bible relating to ITB. He suggests an exercise where you run sideways, criss-crossing your legs as you go. He has a specific name for it that I can't remember just now. Supposed to help build up some of the muscles around the hip to take the strain away from the ITB.

No idea if it's any use but will look up the details later.

Clum

Article on ITB in this month's Run Direct mag. Page 20 I think.

tunney

problem with the it band is the cause can be the hip flexor, the piria formis.................................... and so on.

if the cause itsn't fixed the itb will not get better.

MCOS

tunney wrote: »

you cannot stretch the IT Band, nor the area around it.

.

I disagree.

I've attached an article with some stretches in it. Its geared towards cyclists but I've had a running coach show me this also

tunney

MCOS wrote: »

I disagree.

I've attached an article with some stretches in it. Its geared towards cyclists but I've had a running coach show me this also

No, that article talks about stretching the glutes and the pirafomis, not the ITB.

MCOS

The point is that its difficult to get at but you can still get at it and the surrounding area with proper exercises. Of course it depends on the problem but there are a few things you can do before forking out for the physio. You stated that you cannot stretch it or the area around it.

OP stated he just wanted to get at that area. I'm not debating you or your litany of injury history and literature on this

cluelessx2

This article may be of interest? It has stretches etc in it, not sure if it's what you're looking for:

http://www.irishcycling.com/publish/news/art_4249.shtml

MadHatter

Re Joe Friel suggestion I mentioned earlier, the exercise is known as carioca and you can see a brief demo here. Enjoy!

Bloody Nipples

http://www.runnersworld.com/article/0,7120,s6-241-290--2861-1-1-2,00.html

I got some great stretches from here for my piriformis.