Runners - Best IT Band Stretch

cPT_Helice
cPT_Helice Posts: 403
in Fitness and Exercise
As I look down at my right leg and can make out the outline of my IT band by the line of bruises going down my outer thigh to my knee, I search for solutions. You name it, I've tried it. Admittedly, it's probably not the best idea to run a marathon with ITBS. And, yeah, it sucked and it hurt like heck!! My time was no where in the range i hoped for. But, I did it. If any of you have read my blog posted earlier this week, you know where I am coming from right now. Anyway..... now it's time to heal and I have been doing ice massages and using my foam roller and doing Yoga for runners and most important rest (hating being off the road). I hope to see my chiropractor tomorrow and should have seen him before the marathon. (Live and learn) Anyway.... I found this new (to me) 4 step ITB stretch and tried it tonight and my legs feel so much looser already. I'm loving it.

I've been doing a lot of ITB stretches and found some pretty good ones but it is hard, if even possible, to really effectively stretch it since it is a thick fibrous tissue and not a muscle. This one, that I just tried now, really felt pretty effective at targeting it, once I managed to keep my hips squared and facing forward. I had to stretch my hamstrings first, as they are pretty tight and didn't like being pulled in so close to the body. You really have to pay attention to the 4 steps and making sure you use the form properly. If anyone tries it, let me know what you think.

http://www.youtube.com/watch?v=M0e8FPL787E&noredirect=1

Replies

  • tigtigs
    tigtigs Posts: 52
    To add to stretching...I love my "The Stick" it is a great roller to roll out your muscles and IT. I used to use my Trigger Point roller, but ever since I found The Stick I am a convert. You can really control the pressure...it does not have to kill you to work!! check out thestick.com...It is beyond my favorite help in running recovery!! :-)
  • cPT_Helice
    cPT_Helice Posts: 403
    To add to stretching...I love my "The Stick" it is a great roller to roll out your muscles and IT. I used to use my Trigger Point roller, but ever since I found The Stick I am a convert. You can really control the pressure...it does not have to kill you to work!! check out thestick.com...It is beyond my favorite help in running recovery!! :-)

    Do you prefer it over a foam roller? I have seen them at Expos but wasn't sure.
  • tigtigs
    tigtigs Posts: 52
    To add to stretching...I love my "The Stick" it is a great roller to roll out your muscles and IT. I used to use my Trigger Point roller, but ever since I found The Stick I am a convert. You can really control the pressure...it does not have to kill you to work!! check out thestick.com...It is beyond my favorite help in running recovery!! :-)

    Do you prefer it over a foam roller? I have seen them at Expos but wasn't sure.


    Yes I do!! I like it because you can control the pressure...vs putting all of your body weight on the muscles with the foam roller...next time you see it at an expo have the do a demo on you....you will love it!! :-) Or take the plunge and order one!! I doubt you will regret it! :-)
  • cPT_Helice
    cPT_Helice Posts: 403
    To add to stretching...I love my "The Stick" it is a great roller to roll out your muscles and IT. I used to use my Trigger Point roller, but ever since I found The Stick I am a convert. You can really control the pressure...it does not have to kill you to work!! check out thestick.com...It is beyond my favorite help in running recovery!! :-)

    Do you prefer it over a foam roller? I have seen them at Expos but wasn't sure.




    Yes I do!! I like it because you can control the pressure...vs putting all of your body weight on the muscles with the foam roller...next time you see it at an expo have the do a demo on you....you will love it!! :-) Or take the plunge and order one!! I doubt you will regret it! :-)

    I was looking at the site and they have so many. Which one do you find works best for ITBS?
  • tigtigs
    tigtigs Posts: 52
    To add to stretching...I love my "The Stick" it is a great roller to roll out your muscles and IT. I used to use my Trigger Point roller, but ever since I found The Stick I am a convert. You can really control the pressure...it does not have to kill you to work!! check out thestick.com...It is beyond my favorite help in running recovery!! :-)

    Do you prefer it over a foam roller? I have seen them at Expos but wasn't sure.

    I believe mine is the DC-2700...I use mine for my legs exclusively...it is great because it stays firm for the IT, quads, and hami's and then you can put a little bit of a bend to it for your calfs!!




    Yes I do!! I like it because you can control the pressure...vs putting all of your body weight on the muscles with the foam roller...next time you see it at an expo have the do a demo on you....you will love it!! :-) Or take the plunge and order one!! I doubt you will regret it! :-)

    I was looking at the site and they have so many. Which one do you find works best for ITBS?
  • tigtigs
    tigtigs Posts: 52
    Sorry my last response got lost in the quote mess...so in case you couldn't find it...I am copying it here too!! :-)

    I believe mine is the DC-2700...I use mine for my legs exclusively...it is great because it stays firm for the IT, quads, and hami's and then you can put a little bit of a bend to it for your calfs!!

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