First, I have used the search function and cannot find the post that I am looking for. I read a post here about a tight IT band contributing to the foot pointing outward, with some stretches and strengthening excercises to help with it, possible in a link. My daughter is having some ITB problems due to very fast growth in her legs, bones growing faster than support system can keep up with. Her coach has given her some strength training stuff to do for her knees. Recently I have noticed that her right foot seems to be pointing outward when she walks, stands and runs. I would really like to find out more about this foot thing. I think it might have been in a post about cleat position, but for the life of me, I cannot find it! Any help will be greatly appreciated. Thanks!
To stretch out the IT band. Stand up, cross your right leg over your left, put your right hand up over your head, put your left hand down, and lean to the left. (Reach to the left with the right hand, and reach down with your left hand) Reverse everything for the other IT band. (hold for as long as it takes) 10-30 seconds
My PT told me this one a few years ago, I also bought a band that goes around the knee that seems to help with the injury. It was specific for the IT band. (I wish I could tell you where to buy it but I bought it at a volleyball tournament)
KYRocket
Here are some good ones
http://www.howtostretch.com/iliotibi.htm.
Fishymom,
I lost most of a season two years ago to ITBS. Now I swear by the ball on the butt exercise. A tennis ball will work fine, although there is a company (name??) that makes a ball specifically for this purpose.
Sit “crab style” on the ground (i.e., on your hands and feet, butt hovering inches off the ground) with the ball between your glute (injured side) and the ground. Gently roll around on the ball until you find a tender spot (where the muscle is tight) and slowly increase the pressure on that spot until you are more or less sitting on the ball (if you can stand the pain). It will hurt like hell at first, but keep the pressure on (rolling around gently) and you will feel the muscle relax (usually about 30 seconds or a minute). The pain will also ease up. Then roll around until you find another tender spot and repeat until you run out of tender spots.
As I start to increase my running intensity, my ITB starts to tighten. I use the ball before every run during build periods and it works like a charm. I also got some orthotic inserts for my running shoes. It think those were a pretty big help, too.
One last thing: Active Release Therapy (ART) helped a lot to get me rehabed once I was already injured. The ball, orthotics and stretching work more as preventative measures for me.
use a foam roller
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Thanks for the replies. I appreciate the recommedations. I am looking for information specific to ITB tightness and its affect on the foot. Does anybody remember the thread?
foam roller and stretch the hell out of the rest of the leg.
I have used the roller and the specific stretches on my ITB problem. It wasnt until I started doing Yoga three to four times per week that things cleared. The downward dog position seems to have really loosed my pelvis and help the lateral issues on the leg.
Here is a really good link to many different stretches for the IT and other leg parts as well. The link is directly to the foam roller, just scroll down to the injury prevention guides. I have also went to an ART (active release technique) certified Dr because I needed just a bit more than the stretching was giving me. Now the stretching keeps the IT problem away.
works great - but so does and firm round object
. . . and to respond to another earlier post, the pat-strap does not work.