Knee & IT Band Pain (myofascial release techniques)

[ginamina28]

Thank you for your video and your explanations ... I've sent it to many of my knee pain friends (as I've done this in the past and am running again)!

[SpiderSN]

My IT band seems to get stuck on tibial plateau after an external fixation surgery because of a tibial plateau fracture 10 months ago. Please tell me if this method is effective to release my tibial plateau. Thnx in advance.

[arthagd]

Your excellent video is very helpful!  Thanks for taking the time to share it.

[bkuens1]

i found this a very simple yet creative way to tackle this issue. Im gonna give this one a shot.

[JoaoPauloDupui]

Can I use a tennis ball or should be a specific one?

[electrixoul]

I've been dealing with bouts of intense knee pain (a very concise, sharp pain on my patella) for years due to incredibly tight IT bands that I would roll out with a roller, feeling that deep, intense pain, especially in the knotted areas. I just ran through a session using your ball technique and it was just a whole new level of depth and specific targetting. It was AGONY and really hard to control my breathing but I feel an enormous release. I want to thank you for this toolkit to help myself!

[yoshiki80]

thanks for the song, now i realise there is an itune option

[yoshiki80]

what is the name of the song?

[s6y9l]

@yoshiki80 "Pet" by  A Perfect Circle

[itzajdmting]

Excellent video! been using a tennis ball on my glutes and back for a while now. and rolling out my quads. i totally have the scenario you've described below fitca where the hamstrings try and fight the quads. its a nightmare and has lead to chronic back pain. feels like all my muscles are out of sync and working against each other.

[inthepresentraw]

Thank you so much. As a matter of fact I was doing stretching with a heat pad underneath me weekend. Persistence is key.

[DimSumShum]

wat's the type of ball ur using in the video?

[inthepresentraw]

I am a caregiver to my quadriplegic daughter. My right knee wont straighten nor fully bend in child's pose when doing yoga. I am told this knee is causing my feet cramps, my upper and lower back pain as well as neck pain and referred gut pain. In certain seated positions the muscles in my thigh and calf feel clamped or strangled. I am trying an unloader brace and stretching and am losing on an alkalizing diet to reduce inflammation. Any other suggestions? I need to function for my daughter.

[fitcajun]

@inthepresentraw, I would love to help you provide better care for your daughter. I do believe the techniques demonstrated can begin to break us some of the locked up muscle tissue on either side of your knee. You have 4 quadriceps muscles that attach to your kneecap. The deepest of these, the vastus intermedius, is very strong and also very difficult to release because it is underneath 2 of the other quads. You'll get faster results if you lie on a heated massage stone with your thigh.

[fitcajun]

You can find examples if you look on my site network fitness dot com and search for 'basalt stone.' Basalt stone is a naturally occuring volcanic rock that is used in hot stone massage. You heat it in hot water to about 110 degrees. Then you lay the stone on your leg or lie down with the stone underneath your thigh. The heat penetrates the dense muscle tissue and opens up more blood vessles. If you practice the SMR techniques in the video while lying on the hot stone, your quads release faster.

[fitcajun]

@inthepresentraw, tight quads, especially the rectus femoris, can affect your knee, hip, and lower back. Your other hip flexors get overloaded trying to assist your quads, which binds the front of the hip and spine and can lead to numerous hip and lower back pains. Your hamstrings and parts of the calves get fried trying to fight the quads to flex your knee, and this can lead to more hip issues plus lower leg and ankle issues. Feel free to contact me directly through my website for more info.

[JDBoelter]

Very nice routine - well presented and completely understandable. I am impressed.

[WayfarerWu]

@JDBoelter Mute it and enjoy!

[koolteruna]

thanks for the great insight... I have been usind a tennis ball too and seems like the marble balls will be more effective... by the way, how often do u do these stretch and self massages? assuming for someone who runs 3 x a week?

[fitcajun]

@koolteruna, initially you may need a day or two between sessions of SMR. As your tissues get healthier they recover more quickly due to improved circulation, and you can do SMR every day (even multiple time per day). The more often you do it the faster it works and the less painful it is. If you do something WAY more intense than the norm, expect to need more intense and frequent sessions of SMR and stretching. Good luck!

[snorydr1978]

Awesome info! Wish the music wasn't there. Very distracting.

[runlevel0]

Fantastic stuff, THX for sharing!!!

you saved my running programme ;)

[daberr2]

god damn you look healthy

[buildingbodies]

Very, very awesome stuff. You could pay a lot of money to simply come back and find out that a solution like this is actually the answer. Thankyou.

[fitcajun]

@buildingbodies

You are VERY welcome! Thanks for the feedback.

[pghgirl100]

I have this terrible pain in my out thigh, like a really tight knot. I know it's a TP and I've been trying to rub it out w/ a tennis ball but I just cant seem to sit on it long enough to get out the knot. Any suggestions?? I'm a runner...about 30 miles a week.

[pghgirl100]

I have this terrible pain in my out thigh, like a really tight knot. I know it's a TP and I've been trying to rub it out w/ a tennis ball but I just cant seem to sit on it long enough to get out the knot. Any suggestions?? I'm a runner...about 30 miles a week.

[fitcajun]

@pghgirl100 The problem you are describing is quite common, especially amongst runners. The issue is that the tennis ball can't adequately penetrate the outer layers of muscle to address the really deep knots in the muscle close to the bone. You can lie on the tennis ball all day, and the knot will still be there. In the video I am using a massage ball. Unlike the tennis ball it has a hard center. I currently use natural stone balls made of marble to get to the deepest knots.

more to come...

[fitcajun]

It is good that you have started with the tennis ball. The work you've done with it will make the denser tools (like the massage ball & marble stone balls) more tolerable and beneficial. I encourage you to check out our website network fitness dot com (no spaces). We have free downloads of techniques for addressing the trigger points and adhesions that develop in your thighs. You can also check out the products we recommend with explanations for each how to use each product.

more to come...

[fitcajun]

We are always open to assisting you whether you buy stuff from us or not. We want you to perform at your peak (whatever your sport of choice), and proper self therapy is a necessity if you intend to do your thing long term.

Good luck in your efforts, and let us know if we can help.

Sincerely,

Jeff Alexander

[SwingSetFitness]

Really great stuff... Thanks for sharing!

[scottkmaxwell]

this music is wack but thanks for the video.

[dickyvman]

I started running marathons in 2005 and had to quit running in early 2008, because of what I thought was a severe case of piriformis/siatica. I haven't really run that much sense then, because I haven't been able to relieve the tension in my right leg or the numbing feeling coming down the leg.

This video has helped greatly which has released my IT band tension and work out the knots that I can feel in my leg. I also have a extremely tight psoas major on my right side. Any suggestions?

[Jahkillian]

You want fast results? BASEBALL!

Plus the roller. After a while the roller wont even work. Then I had to use a baseball to hit the spots.

[fitcajun]

Yes, Jahkillian, a baseball is HARDER and therefore will have more surface tension than the TPT Massage Ball. You can use any device you wish as long as you aren't doing damage to attempt to relieve contraction knots, adhesions, and trigger points. The TPT Massage Ball is layered to prevent the surface tension from damaging outer layers of muscle as you press harder and harder to get to the deeper knots. That makes it safer.

[kc243243]

how long does this take cuz im in alot of pain i cant even do 1 squat, and can you please describe the pain cuz i wanna make sure the pain in my knee and thigh is from it band, good idea on tennis ball tho

[fitcajun]

Autogenic inhibition takes 20 seconds or longer to work, and that is the process that releases the knot in your muscle when you press on it. I have personally laid on a single knot in my thigh for upwards of 7 minutes before it released. If you lay on a knot in your muscle and it hurts like hell, you should probably get it checked out. Sometimes it's just a really stubborn muscular knot, sometimes it is something needing assistance. Use your best judgment. Good luck!

[HomesteadProvocateur]

OMG, I am just using a tennis ball, and this is soo painful I can't even explain. WOW, thanks so much !!

PS. you are in GREAT shape!

[HomesteadProvocateur]

Wow this is great, whou'd a thunk it? I have a feeling this is going to hurt.. (Takes a deep breath)

[iwillhaveaworkoutvid]

thank you!!! i will keep you posted

[iwillhaveaworkoutvid]

could you use something similar to the ball... like a blue hand ball or it has to be something specific ...hit me back

[fitcajun]

I use the massage ball from Trigger Point Technologies because it has layered levels of firmness so that the harder you press, the more it pushes back. Try the hand ball, and if it is only partially effective then drop me a line to get some more tips or to purchase a massage ball. Good luck!