IT BANDS

[liberty]

Anyone have any suggestions on how to relieve IT Band pain ?
I been to physical therapy where I learned a few new stretches....Then I moved on to a chiro who has helped a little...I also do a lot of stretching and foam rolling but the fuckers still hurt.
Its come about from either squatting or leg pressing.
Any input is appreciated.

[Grape Ape]

Anyone have any suggestions on how to relieve IT Band pain ?
I been to physical therapy where I learned a few new stretches....Then I moved on to a chiro who has helped a little...I also do a lot of stretching and foam rolling but the fuckers still hurt.
Its come about from either squatting or leg pressing.
Any input is appreciated.

Takes time and rest.  I had the issue last year.   Rolled the shit out of it, used compression sleeves, took meds.

[tommywishbone]

 

[liberty]

So as u might know IT Band Syndrome ,unlike ILS  , is common in runners.
Its also common in the lower half of the thigh...primarily where it inserts at the knee.
My pain is in the upper half.....from the hip down to the mid-point of the thigh.
As you can see the IT Band is gnarly mofo   

[tommywishbone]

Cool picture

[Army of One]

Cool picture

Andreas Munzer 96?

[viking1]

Start with the origin. Work on deep glute stretches and external rotator stretches(No Homo). Rolling the band over and over doesn't really do much. Release the triggers and fascial layers deep in the glutes(secondary No Homo for good measure).

[NaturalWonder83]

Check your terminal knee extension
Your quads and adductors and glutes may be tight
Your feet ankles and calves may be tight
Check hip internal external rotation and overall hip mobility

[_aj_]

Foam rolling. In the beginning it can hurt like you are dying.

[Army of One]

Check your terminal knee extension
Your quads and adductors and glutes may be tight
Your feet ankles and calves may be tight
Check hip internal external rotation and overall hip mobility

Yes, this is a good stretch to loosen things up, an older gentleman on Craigslist may be willing to assist

[Mr Anabolic]

Rest and stretching.  Any exercise that irritates it... don't do it.

I had this problem in my left quad a while back.  I could not squat, hack squat or train hams at all without pain and aggravating it.  I did light leg presses and leg extensions for 6 months until it healed.

[Rambone]

I actually think it's the opposite from my experience. I took a long layoff from legs because of this and the only thing that disappeared was my squat strength. The soreness was back right away. Went to a chiro who said to squat as low as possible with just the bar and 10s under my heels for 4 sets of 15 every time I was in the gym to workout. He said my hams and glutes (no homo) needed to get stronger compared to my quads. That and daily icing helped like crazy

[liberty]

Some great replies.....much appreciated bros....Thanks

[oldtimer1]

Use lighter weight squatting and really sink it in a very controlled manner. Using a lot of crazy weight and doing shallow squats will make everything tight/inflexible. Same with the leg press. Take all those crazy amount of plates off and concentrate on bending your legs and watching the weight slide down a great distance instead of watching it move a foot or two. It helped me.

[Deadlifted]

Use lighter weight squatting and really sink it in a very controlled manner. Using a lot of crazy weight and doing shallow squats will make everything tight/inflexible. Same with the leg press. Take all those crazy amount of plates off and concentrate on bending your legs and watching the weight slide down a great distance instead of watching it move a foot or two. It helped me.

But the leg press really doesn't have a huge ROM tbh, I know a lot of people (including myself when I was a beginner) go all the way down at the expense of taking some of the pressure off the quads and putting in on the lower back. I'm definitely with you on squats though, get a nice pair of lifting shoes and do the olympic style squat as low as is comfortable.

[Coach is Back!]

Trigger point with a lacrosse ball in the piraformis, foam roll lumbar, IT,  TFL, hamstring, ham/glute tie in. Table top stretch (static), hip flexor stretch, static hamstring stretch. Almost immediate relief unless it's a true syndrome.

[Drogon]

I had the same problem. Step up with weights helped a lot. Hold a pair of dumbells and do step ups on a bench. Either one leg at a time or alternate them in a set.

U will find that your leg press will become stronger. Esp at the bottom range of motion where it was previously a sticking point.

[visualizeperfection]

Are you forced to run?