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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › IT Band Issues
- This topic has 4 replies, 1 voice, and was last updated 9 years, 2 months ago by
Michael Wagner.
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07/05/2014 at 10:11 am #71018
Michael WagnerParticipantHey!
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?THX -
07/05/2014 at 5:16 pm #74913AnonymousGuest
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. -
07/09/2014 at 5:02 pm #74936Michael WagnerParticipant
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 -
07/10/2014 at 9:11 am #74941AnonymousGuest
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? -
07/10/2014 at 7:31 pm #74942Michael WagnerParticipant
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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