View Full Version : IT Band Stretch
DanceMentor
08-22-2009, 12:06 PM
So I think I have found the best IT band stretch for me. I have been getting some tightness in my left IT band. Here is what seems to work for me:
From a standing position, cross the right foot behind the left. Keeping the left leg straight, reach down and touch the left toe (and also vary the angle and touch to the right of the left toe).
This seems to especially help the part of the IT band that is closest to the knee, which is where I felt it most.
Any other stretches you use?
Angelo
08-22-2009, 04:30 PM
http://www.youtube.com/watch?v=UAwR8FB91F0
rainerng
08-22-2009, 04:36 PM
I use the foam roller
http://www.youtube.com/watch?v=c9aJtO0VCqw&feature=related
When I first did it, i couldnt walk properly for 2 days afterwards...just shows you how tight my IT band was.
j_alexandra
08-22-2009, 08:30 PM
I use the foam roller
http://www.youtube.com/watch?v=c9aJtO0VCqw&feature=related
When I first did it, i couldnt walk properly for 2 days afterwards...just shows you how tight my IT band was.
I love my foam roller, bought one for myself from optp so I don't have to go to the gym to use theirs, also can take it on the road. I also have Franklin balls and therabands. Thanks for the link; I never think of using youtube for info on stretching.
White Chacha
08-22-2009, 09:15 PM
Another foam roller proponent here!
and123
08-22-2009, 09:16 PM
yup, they hurt so good :cool:
White Chacha
08-22-2009, 09:18 PM
Ah yes, but better than the alternative for me.
j_alexandra
08-23-2009, 05:58 AM
yup, they hurt so good :cool:
Another of the benefits of rolfing; foam roller doesn't hurt any more. Stretching the fascia consistently, carefully, and smoothly over time has really, really helped.
OK, so I'm slightly more flexible than a 2X4 nowadays. And my IT bands are not a problem. But can someone point me toward a way to increase flexibility in the hamstrings and whatever it is that makes it possible to do a split? After all this time, I still find it difficult to touch my toes, most days, and I have *never* been able to do a split.
DancinProf
08-23-2009, 08:42 AM
But can someone point me toward a way to increase flexibility in the hamstrings and whatever it is that makes it possible to do a split? After all this time, I still find it difficult to touch my toes, most days, and I have *never* been able to do a split.
I found that consistency in stretching, versus doing any particular stretch, has been the key to improving flexibility in my hamstrings and inner thighs. Back in college I pulled/overstretched both hamstrings in a jazz dance class to the point that I could not straighten my legs the next day. When they healed, they were incredibly tight. Patience is not my strong suit, so I spent several years with my hamstrings either too tight (from not stretching) or hurting (from overdoing it). In the last year or so I committed to stretching carefully but consistently and the results have been good. If I am warmed up, I can put my forehead on the floor in a straddle stretch (although my turnout is not great, so my straddle isn't very wide), lay my body completely down over my legs when I point them straight in front of me, and get almost all the way down in a split.
The "If I am warmed up" part is important too. Different people have different philosophies about stretching but I prefer to stretch at the end of a workout when my muscles are as hot as possible.
j_alexandra
08-23-2009, 08:57 AM
I found that consistency in stretching, versus doing any particular stretch, has been the key to improving flexibility in my hamstrings and inner thighs.<snip all-too-familiar story> In the last year or so I committed to stretching carefully but consistently and the results have been good. If I am warmed up, I can put my forehead on the floor in a straddle stretch (although my turnout is not great, so my straddle isn't very wide), lay my body completely down over my legs when I point them straight in front of me, and get almost all the way down in a split.
The "If I am warmed up" part is important too. Different people have different philosophies about stretching but I prefer to stretch at the end of a workout when my muscles are as hot as possible.
So, slow and careful, and warmed up, and consistent, will help? I'll revamp. I usually stretch before I do strength, but after I practice and do my joint mobilization work. Thanks!
DanceMentor
08-23-2009, 10:59 AM
Thanks for the vids. Now all I need is the foam roller.
j_alexandra
08-23-2009, 11:15 AM
optp dot com among other places; some Sports Authority stores carry them
you won't regret it
samina
08-23-2009, 12:37 PM
http://www.youtube.com/watch?v=UAwR8FB91F0
excellent
and123
08-23-2009, 12:43 PM
eBay has them (of course :rolleyes:); just make sure to get the better high-density kind that don't get squished quickly.
contracheck
08-23-2009, 12:54 PM
I use the foam roller
http://www.youtube.com/watch?v=c9aJtO0VCqw&feature=related
When I first did it, i couldnt walk properly for 2 days afterwards...just shows you how tight my IT band was.
Thanks. You've given me a new life. It's also conforting to know that I am not the only one who has been suffering from this IT misery. Now, do you have so,ething for neck and shoulder and upper back?
j_alexandra
08-23-2009, 01:51 PM
Thanks. You've given me a new life. It's also conforting to know that I am not the only one who has been suffering from this IT misery. Now, do you have so,ething for neck and shoulder and upper back?
Eric Franklin's book Relax Your Neck Liberate Your Shoulders is a godsend. Get some Franklin balls, I love mine, also from optp, I think, and use the Franklin book as a guide. I also have another book of his that's specific to using the balls; pm me if you want me to look up the title for you. A foam roller has been v. helpful for me in the shoulder/upper back, too.
samina
08-23-2009, 02:02 PM
[FONT=Book Antiqua]Eric Franklin's book Relax Your Neck Liberate Your Shoulders is a godsend./FONT]
i have that book on my bedside table, lol.
j_alexandra
08-23-2009, 02:12 PM
i have that book on my bedside table, lol.
In my gym bag.
contracheck
08-23-2009, 05:02 PM
Eric Franklin's book Relax Your Neck Liberate Your Shoulders is a godsend. Get some Franklin balls, I love mine, also from optp, I think, and use the Franklin book as a guide. I also have another book of his that's specific to using the balls; pm me if you want me to look up the title for you. A foam roller has been v. helpful for me in the shoulder/upper back, too.
Thanks. I've ordered the neck and shoulder book. It looks like I am the only one who did not know about this book.
White Chacha
08-23-2009, 06:31 PM
I didn't know about the book either. I should check it out. Foam roller is best found online. Retail store packaging often includes useless DVDs and things which drive up the price. I got a long (3') white one about three years ago, pretty cheaply from City Sports' online store. Sometimes you have to search for "froller". Good luck!
contracheck
08-23-2009, 07:31 PM
I didn't know about the book either. I should check it out. Foam roller is best found online. Retail store packaging often includes useless DVDs and things which drive up the price. I got a long (3') white one about three years ago, pretty cheaply from City Sports' online store. Sometimes you have to search for "froller". Good luck!
I ordered 16x6 from optp at about $11, which I found most reasonable (more reasonable than eBay price). Sports Authority wants more than $30. I think that my pain days are now numbered.
and123
08-23-2009, 10:11 PM
are you sure that's the high density foam and not the cheaper squishy kind?
contracheck
08-23-2009, 10:24 PM
are you sure that's the high density foam and not the cheaper squishy kind?
It does not specifically say that it is high density. It is for physical therapy. They have many different kinds of foam rollers, some of them are specified as firm density, at similar prices
and123
08-23-2009, 10:30 PM
That is a great price then :cool: *mental note*
j_alexandra
08-24-2009, 05:55 AM
I bought a high density one from OPTP; they also have a scratch-and-dent section, and the price was very reasonable; wish I could remember exactly, but it's been over a year.
There's lots of good stuff on that site.
Time to go off to the gym to stretch!
White Chacha
08-24-2009, 07:18 AM
The white is the kind I got. I have a 36x6. It's nice for getting both quads at once. It's nice and (ouch) firm ;-)
j_alexandra
08-24-2009, 08:55 PM
One of the best foam roller moments for me is just rolling it up and down my back, from butt to shoulders, and letting all tension go as the roller pushes me around. Delightful.
Trying to loosen my hammies: not so delightful. Owie, in fact. But the roller helps a lot.
contracheck
08-25-2009, 03:58 AM
One of the best foam roller moments for me is just rolling it up and down my back, from butt to shoulders, and letting all tension go as the roller pushes me around. Delightful.
Trying to loosen my hammies: not so delightful. Owie, in fact. But the roller helps a lot.
In desperation, I used to use two softballs, one each side of the spine, on the floor, placed my body on top of them and moved it up and down. This is quite painful process. Reading your post, however, it is not too outrageous approach.
j_alexandra
08-25-2009, 05:25 AM
In desperation, I used to use two softballs, one each side of the spine, on the floor, placed my body on top of them and moved it up and down. This is quite painful process. Reading your post, however, it is not too outrageous approach.
I do this, too, but with Franklin balls or the Elaine Petrone ones you can get at Barnes & Noble. Hurts less than softballs, I'd imagine, and can give a splendid result.
I'm ball-centric, as well as ballroom-centric.;)
and123
08-25-2009, 10:56 AM
ohhhh, I have the Elaine Petrone balls. Definitely less painful than tennis balls or softballs. I often sit on them while watching TV (butt massage!) I've tried to find inflatable rubber playballs for children for this purpose, but have been unsuccessful (and frankly am scared they'd explode since they aren't intended for such abuse :p)
samina
08-25-2009, 12:46 PM
One of the best foam roller moments for me is just rolling it up and down my back, from butt to shoulders, and letting all tension go as the roller pushes me around. Delightful.
Trying to loosen my hammies: not so delightful. Owie, in fact. But the roller helps a lot.
you would so love the "mashing" done by the resistance stretching peeps. yuuuum. mashed hammies are just...well...beyond words.
samina
08-25-2009, 12:47 PM
mashing also helps work the IT band as well...
j_alexandra
08-25-2009, 02:36 PM
you would so love the "mashing" done by the resistance stretching peeps. yuuuum. mashed hammies are just...well...beyond words.
Not completely sure this doesn't belong on the cook-or-baker thread. :p Mashed hammies do sound splendid. I wish I could go to your resistance peeps' workshop in NY this Sunday, but that's out... sigh.
White Chacha
08-26-2009, 01:46 AM
"Mashed hammies" sounds like some sort of English breakfast.
Anyone notice the ads showing up along with this tread?
j_alexandra
08-26-2009, 05:31 AM
Anyone notice the ads showing up along with this tread?
No; what/where?
contracheck
08-26-2009, 01:19 PM
yup, they hurt so good :cool:
Is this why they say "No Pain, No Gain"?
j_alexandra
08-26-2009, 05:33 PM
Is this why they say "No Pain, No Gain"?
Absolutely not. F'cryinoutloud, aren't people over this attitude yet? It's so destructive!
and123
08-26-2009, 09:09 PM
No; what/where?
oh, look.... ads for foam rollers! :p
oh, look.... ads for foam rollers! :p
and only $12.95 :D
samina
08-26-2009, 09:51 PM
oooo...i'm so gonna get my IT band mashed this weekend! heh...
feet are like magic compared to those foam rollers!
It's so destructive!
Howzat?
j_alexandra
08-27-2009, 06:50 AM
Howzat?
Short answer: you can get a useful, productive workout without hurting yourself; therefore hurting yourself is not necessary. If you have hurt yourself working out, you've still hurt yourself, and that's destructive. Working out to the point of pain and beyond discourages people from working out, and that's destructive. "Work smarter, not harder" makes sense for exercise, too.
Long answer: read the research, and there's lots of it, that debunks the no pain-no gain myth. I'll dig out some references later, but I'm off to the gym now.;)
I think it depends on the purpose of your workout. I'm sure you can do cardio til the cows come home and not hurt yourself. But to build muscle?
White Chacha
08-28-2009, 06:54 AM
I've been told that dancers shouldn't go for big muscles, but rather strong and lean ones. You don't want bulk as it gets in the way of flexibility. But this is moving away from the IT band topic a bit...
Strong/lean muscles still need to be built/maintained, though.
chachachacat
08-28-2009, 08:01 PM
Any other stretches you use?
Yes, a chiropractor showed me this IT band stretch.
Stand next to a wall, holding the wall with your palm, elbow bent upward.
Cross the foot closest to the wall over the other ankle, like a very casual pose. Lean hip outward away from the wall. You'll feel a nice stretch.
He said that tight IT bands were affecting my KNEES! I had a
bolero-lunge-repitition-caused injury on my knee at the time.
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