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IT Band stretches? and do the compression straps work?

 

   


Pony Boy

Feb 7, 05 18:19

Post #1 of 15 (2638 views)
IT Band stretches? and do the compression straps work? Quote | Reply

Help! How do I stretch this thing? Anyone try the compression straps?


Pony Boy

Feb 7, 05 19:02

Post #2 of 15 (2629 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

ok, I found info on the stretches...anyone try the straps???


Monk

Feb 7, 05 19:46

Post #3 of 15 (2617 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

THIS THING?



Don't know but I ordered this thing today, I got relief from a cheaper model from the drug store--the doc recommended this:



By the end of April I will have them all over my body.

FWIW, I wouldn't think they would make them if some people didn't get relief.


(This post was edited by Monk on Feb 7, 05 20:08)


ashayk

Feb 7, 05 20:00

Post #4 of 15 (2604 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

Hey, don't know about the strap and don't know what other stretches you found, but my physio has me doing this... Let's see if I can to describe it.

For the left leg. Lie on you RIGHT side. Grab you left leg with your left arm and pull like you were doing a quad stretch. Now cross your right leg over your left knee slightly and place your right foot at your left knee and pressure it down to keep the whole left leg parallel to the floor. Keep pulling on the left leg with your left arm to stretch. Hope that makes at least some sense.

Good luck. I'm recouping from an MCL/meniscus thing, so I know knee stuff's no fun.


Pony Boy

Feb 7, 05 21:52

Post #5 of 15 (2584 views)
Re: IT Band stretches? and do the compression straps work? [ashayk] [In reply to] Quote | Reply

I think stretch #1 here is what you are talking about:

http://www.runningtimes.com/04may/itb.htm

I tried five or so earlier tonight and this seems to work best because stretches the band closer to the knee. Thanks for the help.


carolyng

Feb 7, 05 21:52

Post #6 of 15 (2584 views)
Re: IT Band stretches? and do the compression straps work? [ashayk] [In reply to] Quote | Reply

I used to have chronic IT Band problems. I consulted a sports medicine doctor who suggested that I tape my IT Band before exercising. I use a heavy duty adhesive tape called Leukotape -1.5" wide. I purchase it at a medical supply store. I cut off 4 strips about 5 - 6" in length (two for each leg). Place one strip of tape on the outside edge of the leg, about 3" above the knee and about 1" behind the IT Band. Pull the tape towards the front/centre of the leg drawing the IT band with it. Apply the second piece of tape slightly above the first on a slightly downwards angle so it crosses over the first piece (forming an "X"). You should feel tension under the tape. I tape both legs every time I do a long run, hike or bike ride. I have been doing this religiously for three years and have had zero flare-ups with the exception of the one time that I forgot to apply the tape. I'm no expert, but I believe the theory is that the tape immobilizes the IT Band so that it doesn't subtly shift back and forth becoming inflamed during running or biking. Hope this helps!


(This post was edited by tridove on Feb 7, 05 21:54)


Khai

Feb 7, 05 22:06

Post #7 of 15 (2578 views)
Re: IT Band stretches? and do the compression straps work? [tridove] [In reply to] Quote | Reply

Any chance you can snap a few pics next time you tape up?


<If you're gonna be dumb, you gotta be tough>
Get Fitter!
Proud member of the Smartasscrew, MONSTER CLUB
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carolyng

Feb 7, 05 22:10

Post #8 of 15 (2577 views)
Re: IT Band stretches? and do the compression straps work? [Khai] [In reply to] Quote | Reply

Good idea. Will borrow a digital camera and take some photos. Should I post to this thread or start a new one?


Khai

Feb 7, 05 23:30

Post #9 of 15 (2569 views)
Re: IT Band stretches? and do the compression straps work? [tridove] [In reply to] Quote | Reply

This thread works for me...

Thanks!


<If you're gonna be dumb, you gotta be tough>
Get Fitter!
Proud member of the Smartasscrew, MONSTER CLUB
Get your FIX today?


Kembo

Feb 8, 05 2:36

Post #10 of 15 (2559 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

Here is a really good stretch that my physio told me for an ITB problem - I use it three times a week.

If you have access to a good gym, have a look around to see whether they have a hard foam roller about 15 cm in diameter by about 60 cm long. Usually near the Swiss balls.

If so, lie on the roller on your side, one leg more or less on top of the other (you can have one foot in front of the other for balance). Then starting with the roller on your hip and using you arms pull yourself along over the roller it until your knee is level with the roller. Reverse the motion and repeat for as long as you can take it. Swap legs.

In essence you are using your body weight on the roller to give yourself the sort of ITB massage that you would get from a sports massage. It won't be comfortable but it will feel good afterwards.

Of course take it easy at first and stop if it feels painful bad as opposed to painful good (if you know what I mean...)

Good luck



douglashilbert

Feb 8, 05 4:36

Post #11 of 15 (2545 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

You cannot actually stretch the IT Band. It's a really thick tendon, not a muscle, and has relatively no blood flow. It doesn't "warm-up" either.

The stretches should focus on the TFL and gluts first, not trying to stretch the IT Band. It does help to get a foam roller to massage out the "knots" in the IT area. Do the TFL and hip flexor region also.

The IT Band is a symptom of some other problem, not THE problem. You are treating the symptoms by focusing on it, not solving the real issue.

It can be completely corrected once the underlying problem is solved so you shouldn't need bands, cord, tape, or anything else.

I would recommend seeing an ART therapist also.

http://sportscenteraustin.blogs.com/...band_pain/index.html


Monk

Feb 8, 05 5:34

Post #12 of 15 (2524 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

http://www.rice.edu/...y/sports/itband.html




Trianthes

Feb 8, 05 5:38

Post #13 of 15 (2519 views)
Re: IT Band stretches? and do the compression straps work? [douglashilbert] [In reply to] Quote | Reply

Douglas is right on point. And the straps won't work. The root of the IT band problem lies in the glutes, pinaformis(sp) and other muscles in yer butt and hip areas. Muscle inbalances and poor biomechanics can also contribute to the problem. The symptoms present at the hip or lateral knee. Massage, a biomechanical/joint PT, foam roller, specialized stretches and working at your form will be a start at helping fix the problem, not the symptoms.


KAlber

Feb 8, 05 6:13

Post #14 of 15 (2486 views)
Re: IT Band stretches? and do the compression straps work? [Pony Boy] [In reply to] Quote | Reply

I dealt with itbs for a year and was not able to run more than 400 yards without pain. I tried everything I could including ice, stretching, nsaid's, ultrasound, e-stim, accupuncture and finally a cortisone injection(worked for a few months). the only thing that worked for me was seeing an ART therapist. I've never been stretched like that before...but after a few weeks I was back to running with no pain. I still do the stretches on my own. Basically I learned just how inflexible I was. It wasn't a feel good experience by any means...but it worked great. Imagine a 200+ pound man using his body weight to stretch you.


reggiedog

Feb 8, 05 6:16

Post #15 of 15 (2484 views)
Re: IT Band stretches? and do the compression straps work? [Monk] [In reply to] Quote | Reply

nice stretch, Monk. Thanks for that tip.

I don't have ITBS, but I have the fear of god of it since I hear so many people talk about it and I have been looking for an easy stretch I can do at my desk. This is it. Cheers!

   
 
 
 



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