Thigh, IT Band myofascial release: BodySpex fitness with Jai

[GuitarPLYR991]

How many minutes a session should I do this IT Band foam roller release technique? How frequently a day/week should I massage? It HURTS! Will it stop hurting? I have a bad "stinging/ripping" feeling on the side of my knee extending across the top of the knee - kind of feels like ripping off a scab every time I get into my car by lifting up my left leg and pulling it up into the car. OUCH!! Can I fix this? I know...a lot of questions. I am a hiker and a weightlifter. Best, David

[dragonslayingclub]

The illiotibial tract is not a muscle FYI. The tensor fascia lata does connect to it superiorly but the majority of the tract is connective tissue. Just so people aren't confused here....

[texan31337]

feels good man

[getneal]

I am so glad I found this link. I have been struggling with my left knee while running and it is quite painful and I refuse to stop running. I found this video and I agree with Iceveins, it's quite painful but makes a HUGE difference! I've been using a big coke bottle, but filled it with water in case it breaks....so far it hasn't.

[IceveinsProductions]

I have patellofemoral pain syndrome and started using this 2 days ago...and I wanted to scream like a bitch everytime I rolled over my IT band lol. Guess that means its pretty tight.

[aldiemincey]

Thank you.

[humanatv]

ROLLING PIN WORKS AS WELL - PART 2

You'll find all kinds of tender spots and you can easily hold the rolling pin on those points. Get ready for some muscle twitching as each knot releases. And, get ready for some pain. Keep breathing.

I followed that up with a large bag of ice on my IT band area, particularly near my knee, for 20-30 minutes for the next few days. You may only want to work one leg the first time you do this.

Let me know if this works for you. Good luck!

[humanatv]

ROLLING PIN WORKS AS WELL - PART 1

I've also used a wood rolling pin to work/release the IT band.

I sit on the floor with the leg I'm going to work, straight out. I then bend my knee on the other leg and tuck my foot under the hamstring or under the knee of the leg I'm going to work. This raises the leg off the floor a bit and allows room for the rolling pin handle. Holding the rolling pin in a mostly vertical position, start at the hip and slowly work your way to the knee.

[SaintSab]

Great advice. I've been using the foam roller for about a month now, and have experienced a noticeable different. Much easier to stay in shape without nagging injuries holding you back.

[Jahkillian]

One question, if anybody can answer for me.

Is it better to myofascial release before or after stretching? Also is it better to roll out the IT band before you exercise or after?

Better yet, when is the best time to do that roll exercise? Somebody just told me to do it right before bed every night. Not sure why.

Thanks for video.

[usbsol]

Hi - I would say before stretching - get the hard spots to loosen and then stretch.

I guess the reason for doing it before bed is because of the prolonged period of relaxing while you sleep might and improve the relax-effect of MSR. Keep rolling :)

[Jahkillian]

Thanks.

Mine is so bad i can't even jog any more.

I use to be able to run 5 -6 miles a day in 40 minutes. It gets so bad it wakes me up some times.

Is there any quick fix for this? Should I be doing wait training on my legs? What kind?

[Jahkillian]

I've spent $0000 on doctors, sports therapist and messages for almost 3 years. I had it so bad, I had to stop jogging 2 years ago, I joined so many forums with people that had the same problem as I.

NO ONE FIXED IT!

Until yesterday I stopped at the store the "Running Room" and picked up a foam roller for $40. The runners new exactly what it was and after 2 days, onces a day I can feel my leg coming back and will once a again be able to run. GET THE FOAM ROLLER! IT WORKS.

[goodebag]

I've just learned that I have ITBS and this will help A LOT!! Thank youuuu.. !!!

[thelens2]

Thanks for the tips. ITBS sucks!

[Videofitnessgirl]

Excellent instruction. Thanks!

[jlpalamara]

Great instructions, I have been looking for this. Thank you!