Forums General IT Band Issues

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    • #71018
      AvatarMichael Wagner


      I’ve got some problems (for a long time) involving my IT Band (it’s always stiff). Also, when I’m doing sport for a long period of time (i.e 1 hour), i can feel pain all over my leg, especially inside my glute (only in the right side). I don’t know if that’s some kind of impigment or not.
      I really don’t know how to do since there is a lot of contradictory instructions in the internet.
      I also don’t like to go to the pyshio since he only smashes my IT band, and he’s not fixing the issues from the med glute or fascia lata.
      Should I foam roll? I’ve seen many places saying that since the IT band issue comes from a weak med glute or weak fascia lata, it’s not good.
      I do some stretches seen in Kelly’s videos but I feel I need something else.
      Any help?
    • #74913

      What does your running technique look like?
      This could be a contributing factor.
      A deviation in running technique may be the cause.
      Have you looked up/down stream of where you experience the issue?
      Episode 142: Tight IT Band and Hip Flexor Fix: Runners?
      Episode 61: IT Band Hell, And Help…
      Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
      Pro Episode # 35 – MWod Pro-User Request Friday: The IT Band Primer
      Episode 361: Pathomechanics and IT Band Hell Part 1
      Episode 361: Pathomechanics and IT Band Hell Part 2 Episode 361: Pathomechanics and IT Band Hell Part 3
      How often are you working on this. Where it isn’t a new issue you probably want to start with 2 sessions a day.

    • #74936
      AvatarMichael Wagner

      Thank you for replying.

      I’ve been a professional badminton player for a long time now and I have always had issues in the knees and legs.
      I think I can focus the pain coming from the hip, more or less where the femur inserts in the hip; inside.
      Maybe one of the contributing factors is that I really lack of internal rotation from the hip in my right leg. I mean, when I walk/run, my right leg is always facing a little bit to the right.
      I don’t usually run ( I hate it ), but I usually swim and it’s fine.
      I will watch those videos and work on them.
      By the way, should I use the foam roller on my IT band?
      Thank you
    • #74941

      Yes improving internal rotation will help.
      You want full range in your joints.
      If you see improvement with foam rolling then do it.
      A few internal rotation episodes to check out.
      Episode 249: Improving Hip Extension (And Internal Rotation) for Running
      Episode 151: The Runner/Split Jerk Dream Mob
      Episode 142: Tight IT Band and Hip Flexor Fix: Runners?

    • #74942
      AvatarMichael Wagner

      Thank you.

      I’ve done some of the exercises on the episodes you listed (the ones before your last post) and it’s been nice, even though i feel some pain in my hip but it’s ok. 
      Now I will watch those videos and I will post here some feedback in a week in order to help other people.
      Thank you for your time.
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