Author Topic: Fuk my IT band (Read 3952 times)

WOOO · « **on:** August 28, 2015, 08:07:44 PM »

Greatest purchase ever

chaos · « **Reply #1 on:** August 28, 2015, 08:19:34 PM »

Would like to tongue that mole.

Grape Ape · « **Reply #2 on:** August 28, 2015, 08:39:00 PM »

Tore mine in Dec. all good now

Rambone · « **Reply #3 on:** August 28, 2015, 09:56:41 PM »

Mine used to hurt like crazy probably from squating too heavy and not activating the glutes (no homo). My problem was actually my TFL above the IT band was like a giant knot that needed to be loosened. Laying on a lacrosse ball right above the IT band and stretching did the trick for me. Now the top of my kneecap started to hurt at the bottom of squats. Anybody know if that's usually due to tight quads?

Montague · « **Reply #4 on:** August 29, 2015, 07:02:48 AM »

Quote from: Rambone on August 28, 2015, 09:56:41 PM

Mine used to hurt like crazy probably from squating too heavy and not activating the glutes (no homo). My problem was actually my TFL above the IT band was like a giant knot that needed to be loosened. Laying on a lacrosse ball right above the IT band and stretching did the trick for me. Now the top of my kneecap started to hurt at the bottom of squats. Anybody know if that's usually due to tight quads?

Self-myofascial therapy works fantastic for a lot of people. There are plenty of instructional videos on YouTube demonstrating techniques using lacrosse balls, foam rollers, and stretches for IT band work.

As for the knee pain you described, you may want to consider trying some basic quad stretches. It may also be a matter of squatting too low. Are you lowering past parallel? Some trainers can't do that at all, while others can get away with it for a while before experiencing pain. You may also want to experiment with different foot positions and stance widths.

At the very least, it sounds like a soft-tissue matter. Not that it's a walk in the park, but those types of injuries are usually more easily treated than bone, cartilage, nerve, etc.

WOOO · « **Reply #5 on:** August 29, 2015, 07:18:48 AM »

Yeah I roll and stretch it and was icing it but it's fucking messy. That pack is so easy

_aj_ · « **Reply #6 on:** August 29, 2015, 09:10:31 AM »

Roll that shit out on PVC pipe. Fucking agony.

Mr Anabolic · « **Reply #7 on:** August 29, 2015, 09:26:55 AM »

Pulled mine a few years back while I was squatting. Took 4 ever to heal.

Montague · « **Reply #8 on:** August 29, 2015, 11:21:25 AM »

Quote from: _aj_ on August 29, 2015, 09:10:31 AM

Roll that shit out on PVC pipe. Fucking agony.

Joe DeFranco has some of his guys use an Olympic barbell for some rolling techniques.

WOOO · « **Reply #9 on:** August 29, 2015, 05:08:20 PM »

Quote from: Montague on August 29, 2015, 11:21:25 AM

Joe DeFranco has some of his guys use an Olympic barbell for some rolling techniques.

Sounds extreme. I have chronic issues and will not undergo surgery but with daily therapy I can run and train without much impact

MAXX · « **Reply #10 on:** August 29, 2015, 05:15:58 PM »

wish I was that green leg wrap...

WOOO · « **Reply #11 on:** August 29, 2015, 05:17:20 PM »

Quote from: MAXX on August 29, 2015, 05:15:58 PM

wish I was that green leg wrap...

Get in line bro

Coach is Back! · « **Reply #12 on:** August 29, 2015, 05:45:34 PM »

Quote from: WOOO on August 28, 2015, 08:07:44 PM

Greatest purchase ever

Maybe if you knew how to train this wouldn't have happened.

WOOO · « **Reply #13 on:** August 29, 2015, 06:18:02 PM »

Quote from: Coach is Back! on August 29, 2015, 05:45:34 PM

Maybe if you knew how to train this wouldn't have happened.

You run 10k daily minimum and then talk to me about leg mechanics and issues midget

Coach is Back! · « **Reply #14 on:** August 29, 2015, 06:23:34 PM »

Quote from: WOOO on August 29, 2015, 06:18:02 PM

You run 10k daily minimum and then talk to me about leg mechanics and issues midget

Why the fuck would I want to do that. Fucks up knees, hips, ankles, QL, hamstring and just low back in general that usually originates at the IT. But hey, if you like running go for it.

King Shizzo · « **Reply #15 on:** August 29, 2015, 06:34:11 PM »

Quote from: WOOO on August 28, 2015, 08:07:44 PM

Greatest purchase ever

Ive seen thicker legs on a flamingo.

WOOO · « **Reply #16 on:** August 29, 2015, 06:39:51 PM »

Quote from: Coach is Back! on August 29, 2015, 06:23:34 PM

Why the fuck would I want to do that. Fucks up knees, hips, ankles, QL, hamstring and just low back in general that usually originates at the IT. But hey, if you like running go for it.

I do it because I can. Running is the only time that I'm perfectly in balance. I do not listen to music. I do not run with a group. I don't care about the weather. It's just me, my footfalls, my breathing and my heart rate. I have no issues beyond my right leg.... but as stated earlier regular treatment keeps my issues to a minimum.

I've run ultra marathons and Spartan ultra beasts. I'm a fucking machine bro.

Training for iron man.

King Shizzo · « **Reply #17 on:** August 29, 2015, 06:41:27 PM »

Can someone show us what an IT band actually is?

WOOO · « **Reply #18 on:** August 29, 2015, 06:49:09 PM »

My issue:

Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint.

King Shizzo · « **Reply #19 on:** August 29, 2015, 06:50:50 PM »

Quote from: WOOO on August 29, 2015, 06:49:09 PM

My issue:

Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint.

Thank you

Coach is Back! · « **Reply #20 on:** August 29, 2015, 07:28:51 PM »

Quote from: WOOO on August 29, 2015, 06:49:09 PM

My issue:

Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint.

Very familiar with it. We deal it with our athletes. BTW, as much of a dick you are at times training for a for anything like is huge. We have 2 triathletes both finishers of Kona and besides me their training is ridiculous. So props and good luck.

WOOO · « **Reply #21 on:** August 29, 2015, 07:49:16 PM »

Quote from: Coach is Back! on August 29, 2015, 07:28:51 PM

Very familiar with it. We deal it with our athletes. BTW, as much of a dick you are at times training for a for anything like is huge. We have 2 triathletes both finishers of Kona and besides me their training is ridiculous. So props and good luck.

Thx dude. It's an all consuming passion at this point. After that who knows....

Rambone · « **Reply #22 on:** August 30, 2015, 04:54:47 PM »

Quote from: Montague on August 29, 2015, 07:02:48 AM

Self-myofascial therapy works fantastic for a lot of people. There are plenty of instructional videos on YouTube demonstrating techniques using lacrosse balls, foam rollers, and stretches for IT band work.

As for the knee pain you described, you may want to consider trying some basic quad stretches. It may also be a matter of squatting too low. Are you lowering past parallel? Some trainers can't do that at all, while others can get away with it for a while before experiencing pain. You may also want to experiment with different foot positions and stance widths.

At the very least, it sounds like a soft-tissue matter. Not that it's a walk in the park, but those types of injuries are usually more easily treated than bone, cartilage, nerve, etc.

Just saw this response now, but thank you for the advice. Yeah, I've been squatting as low as I can for years now. I'm 6'1 or 6'2 and I'm touching the bottom of the half-rack on front squats. I haven't had any pain actually doing the front squats since starting them a few weeks ago but was having an overall tight feeling on top of my knee cap on squats and hack squats especially at the bottom of the rep. I squat a little wider than shoulder width with my toes pointing out around 45 degrees. I was also using 10 pound plates under my heels for a while, so I could go deep and not feel like falling back. My chiro originally told me to start squating light and low to strengthen the glutes because he felt like that my stronger quads were causing the IT band pain

NaturalWonder83 · « **Reply #23 on:** August 30, 2015, 05:08:55 PM »

Yall and your it band woes
For Christ sakes loosen your quads and adductors
Improve your god damn terminal knee extension
Strengthen your glutes
Improve your hip external internal rotation
Improve your t spine mobility
Roll a golf ball under your foot
And loosen strengthen your hamstrings and do more than just lying hamstring curls

Grape Ape · « **Reply #24 on:** August 30, 2015, 07:47:41 PM »

Quote from: NaturalWonder83 on August 30, 2015, 05:08:55 PM

Yall and your it band woes
For Christ sakes loosen your quads and adductors
Improve your god damn terminal knee extension
Strengthen your glutes
Improve your hip external internal rotation
Improve your t spine mobility
Roll a golf ball under your foot
And loosen strengthen your hamstrings and do more than just lying hamstring curls

Using a baseball, this has been the most beneficial technique I've learned. Loosens the entire posterior chain (if that's the correct term).