Iliotibial Band tight
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Iliotibial Band tight
Postby BarryTas » Wed Jan 12, 2011 4:39 pm
does anyone eles get this. i know the strengthening exercies to do and it is a b^&%& the streach.
any advice
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Re: Iliotibial Band tight
Postby toolonglegs » Wed Jan 12, 2011 5:22 pm
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Re: Iliotibial Band tight
Postby Mir » Wed Jan 12, 2011 10:01 pm
Probably the same effect as a foam roller on the floor though.
And yes its painful. But its saving you from much worse if you don't stretch it out!
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Re: Iliotibial Band tight
Postby Uncle Grumpy » Wed Jan 12, 2011 10:03 pm
I was doing that, I was crying like a little girl. Man that hurts.toolonglegs wrote:Foam roller...lie on it and roll yourself up and down with your full body weight on it...sit and hold at the most painful parts till the pain subsides.
I was getting regular massage to loosen the ITB up, but I kept getting thrown out after stuffing the pillow into my mouth to muffle the screams.
I got my foam roller from Workout World. You can get cheaper from department stores but they don't have the density in the foam.
Grumps
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Re: Iliotibial Band tight
Postby toolonglegs » Thu Jan 13, 2011 12:48 am
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Re: Iliotibial Band tight
Postby Uncle Grumpy » Thu Jan 13, 2011 9:23 am
Well, that makes sense.toolonglegs wrote:.... (tight arse)...I do it more on my glutes
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Re: Iliotibial Band tight
Postby familyguy » Thu Jan 13, 2011 9:45 am
Have you done the odd cross-leg stretch over a chair or bench? I'll try to dig up a picture or method someplace. That really works well for me, YMMV, but you have to hammer it day in, day out to have an effect.
Jim
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Re: Iliotibial Band tight
Postby BarryTas » Thu Jan 13, 2011 10:24 am
that what i het for not streching properly
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Re: Iliotibial Band tight
Postby Nate » Thu Jan 13, 2011 10:48 am
I dare say you havent lived until HE puts all his weight on the ITBfamilyguy wrote:You havent lived till your phsyio pushes mush of her weight on the point of her elbow along your ITB.Jim
Golf Ball = portable physio
On your side - & just put pressure on it, hold for 20-30sec, move it down a little
Do the entire length of the ITB
Nothing beats a golf ball - gets into all the little places Glutes, back, scapula etc...
Its been the stable of the Institute physios for 15+ years
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Re: Iliotibial Band tight
Postby ireland57 » Thu Jan 13, 2011 4:11 pm
Hurts like a bastid until you get used to it in about 2 - 3 weeks.
Then after that.... nothing. Until you forget for a while. Then maybe cricket/golf ball.
I do all over thighs as well.
There is a fella on Utube with what looks like a good regime for loosening legs (looks good to me; dunnno about physio's). Can't remember the link but it's worth a look.
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Re: Iliotibial Band tight
Postby toolonglegs » Thu Jan 13, 2011 5:04 pm
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Re: Iliotibial Band tight
Postby jules21 » Thu Jan 13, 2011 5:09 pm
there's a specific stretch you can google, you stand like a kid who needs to go to the toilet.
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Re: Iliotibial Band tight
Postby Wayfarer » Thu Jan 13, 2011 7:59 pm
No, stretching is dumb and does nothing according to some smart and well educated people who troll this site with half-precise articles to back.jules21 wrote:another option is to stretch. i have scoliosis-induced ITB syndrome and have used stretching to good effect.
there's a specific stretch you can google, you stand like a kid who needs to go to the toilet.
But really, yeah; Stretching it out fixed my ITB syndrome almost completely.
that's the stretch you're talking about. I stop halfway during a run and do them, and do them again while i'm eating my recovery after a ride or run. And are you lot seriously whinging about foam rollers? My foam roller's a wooden baseball bat
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Re: Iliotibial Band tight
Postby ireland57 » Thu Jan 13, 2011 8:29 pm
Wouldn't be as big or as hard as my foam roller!
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Re: Iliotibial Band tight
Postby Nate » Thu Jan 13, 2011 8:46 pm
Cheers for the ITB stretch!!!
Stretching FTW
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Re: Iliotibial Band tight
Postby humpy125 » Sat Jan 15, 2011 2:07 pm
I have found some more info at this site: http://www.aafp.org/afp/2005/0415/p1545.html
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Re: Iliotibial Band tight
Postby ozrider » Thu Feb 24, 2011 11:30 am
This is the one I'm having trouble with...
..But they still bring a smile to your face when you push them down the stairs!
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Iliotibial Band tight
Postby Comedian » Thu Feb 24, 2011 12:47 pm
Hmmm you might want to be careful rubbing the one on the inside of the leg. It might lead to some inflammationozrider wrote:If the ITB runs on the ouiside of the leg, what is the one on the inside of the thigh?
This is the one I'm having trouble with...
I have no idea what the serious answer to you question is :embarrassment:
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Re: Iliotibial Band tight
Postby alf » Thu Feb 24, 2011 4:18 pm
In my days...Wayfarer wrote:And are you lot seriously whinging about foam rollers? My foam roller's a wooden baseball bat
http://www.youtube.com/watch?v=Xe1a1wHxTyo
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Re: Iliotibial Band tight
Postby BruceGray » Fri Feb 25, 2011 8:14 am
In my experience, it is rarely a glut med weakness or ITB tightness alone. It is a combination of several factors which will all be considered by a methodical physio familiar with cycling:
- anatomical or functional lower limb length difference.
- foot pronation -> tibial internal rotation, medial knee movement.
- medial deviation of sub talar joint axis -> medial knee movement.
- adaptive bone spurs or left/right congenital variation of the femur's lateral epicondyles +/- fibula head.
- descended and fixed fibula head.
- asymmetry in the recruitment, strength, length, and cross sectional area of vasti, especially vastus lateralis.
- biceps femoris length and recruitment variation.
- asymmetry in seated position on bike.
- asymmetry in knee extension force.
- asymmetry in saggital plane knee excursion for other reasons.
- poor hydration leads to increased friction of ITB on epicondyle.
- too rapid a progression in training volume +/- intensity.
- inadequate tissue repair due to medications, poor diet, hydration, or sleep.
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Re: Iliotibial Band tight
Postby scotto » Fri Feb 25, 2011 8:24 am
nice post. shame no one has a clue what youre on about. also, you left out phases of the moon and biorhythms...BruceGray wrote:More often than not, ITB stretches don't work. Flavor of the month physio thought is that it is a weakness in gluteus medius, one of the butt muscles, and therapy prioritizes strengthening of that..
In my experience, it is rarely a glut med weakness or ITB tightness alone. It is a combination of several factors which will all be considered by a methodical physio familiar with cycling:
- anatomical or functional lower limb length difference.
- foot pronation -> tibial internal rotation, medial knee movement.
- medial deviation of sub talar joint axis -> medial knee movement.
- adaptive bone spurs or left/right congenital variation of the femur's lateral epicondyles +/- fibula head.
- descended and fixed fibula head.
- asymmetry in the recruitment, strength, length, and cross sectional area of vasti, especially vastus lateralis.
- biceps femoris length and recruitment variation.
- asymmetry in seated position on bike.
- asymmetry in knee extension force.
- asymmetry in saggital plane knee excursion for other reasons.
- poor hydration leads to increased friction of ITB on epicondyle.
- too rapid a progression in training volume +/- intensity.
- inadequate tissue repair due to medications, poor diet, hydration, or sleep.
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Re: Iliotibial Band tight
Postby Comedian » Fri Feb 25, 2011 8:35 am
Actually I've spent some time in a physio recently and that bit about the butt muscles resonated with me because that's what my physio told me to do... so actually I thought it was pretty good.scotto wrote:nice post. shame no one has a clue what youre on about. also, you left out phases of the moon and biorhythms...BruceGray wrote:More often than not, ITB stretches don't work. Flavor of the month physio thought is that it is a weakness in gluteus medius, one of the butt muscles, and therapy prioritizes strengthening of that..
In my experience, it is rarely a glut med weakness or ITB tightness alone. It is a combination of several factors which will all be considered by a methodical physio familiar with cycling:
- anatomical or functional lower limb length difference.
- foot pronation -> tibial internal rotation, medial knee movement.
- medial deviation of sub talar joint axis -> medial knee movement.
- adaptive bone spurs or left/right congenital variation of the femur's lateral epicondyles +/- fibula head.
- descended and fixed fibula head.
- asymmetry in the recruitment, strength, length, and cross sectional area of vasti, especially vastus lateralis.
- biceps femoris length and recruitment variation.
- asymmetry in seated position on bike.
- asymmetry in knee extension force.
- asymmetry in saggital plane knee excursion for other reasons.
- poor hydration leads to increased friction of ITB on epicondyle.
- too rapid a progression in training volume +/- intensity.
- inadequate tissue repair due to medications, poor diet, hydration, or sleep.
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Re: Iliotibial Band tight
Postby scotto » Fri Feb 25, 2011 9:45 am
Actually I've spent some time in a physio recently and that bit about the butt muscles resonated with me because that's what my physio told me to do... so actually I thought it was pretty good. [/quote]
i didnt say it wasnt good, just that 99/100 people would be like Say What !!
[quote]
- foot pronation -> tibial internal rotation, medial knee movement.
- medial deviation of sub talar joint axis -> medial knee movement.
- adaptive bone spurs or left/right congenital variation of the femur's lateral epicondyles +/- fibula head.
- descended and fixed fibula head.
- asymmetry in the recruitment, strength, length, and cross sectional area of vasti, especially vastus lateralis.
- biceps femoris length and recruitment variation.
- asymmetry in seated position on bike.
- asymmetry in knee extension force.
- asymmetry in saggital plane knee excursion for other reasons.
- poor hydration leads to increased friction of ITB on epicondyle. [quote]
so you understand all that then? maybe my idea of this forum differs from bruces.
and poor hydration and ITB friction syndrome is a long bow to draw in my professional opinion.
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Re: Iliotibial Band tight
Postby jules21 » Fri Feb 25, 2011 10:33 am
+ 1scotto wrote:nice post. shame no one has a clue what youre on about. also, you left out phases of the moon and biorhythms...
also you should check whether your chi is in balance
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Re: Iliotibial Band tight
Postby BruceGray » Fri Feb 25, 2011 11:16 am
I have yet to see you post one knowledgeable post on anything physio related Scott...scotto wrote:nice post. shame no one has a clue what youre on about. also, you left out phases of the moon and biorhythms...
Just troll slurs...aren't you a bit old for that mate?
As for dehydration
1. Acute dehydration -> decreased blood volume -> interstitial fluid pulled from tissue to increase plasma volume -> decreased interstitial fluid within and around all tissue including that experiencing friction = tendons and bone surfaces, and joint cartilage.
2. Chronic dehydration -> poor perfusion of tissue with nutrient, oxygen, anabolic hormones -> compromised repair of microtrauma.
As for using scientific names for body parts, 15 years ago the general public didn't understand ITB. Now a lot of recreational athletes do. I for one prefer to educate clients, and I prefer people in other fields deal with me likewise. I could dumb things down and cause a lot of confusion with vague references more palatable for standard unmotivated suburban physio clientele satisfied with a hot pack, 3 min rub, electro and a whinge; but correct medical terms are less ambiguous. In the age of google, it isn't hard to look up medical terms.
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