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    Thread: IT band issues

    1. #1
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      IT band issues

      I have been having pain from both sides but mainly my right IT band. I try stretching it out and rolling as good as I can but it only seems to be getting worse. It's especially bad on squat days anything that puts emphasis on the quad like camber bar or close stance. Anyone have the same issues and if so what stretches or anything else have you done to help?


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      If you can be more specific on exactly where the pain is, what symptoms you're having and why you think it's your IT band I can help you. Most people don't have pain specifically in the IT band but a tight IT band will cause issues/pain in other parts of your body such as your knee or lower back. Just off the top of my head from experience working with clients I would expect there are other issues.
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      Take the following FWIW as it may not apply to your situation. Couple years back I was having tremendous bilateral hip pain. Hurt to walk, and pain so bad it was hard to sleep. Got diagnosed with IT band tendinitis and trochanteric bursitis. Got sent to physical therapy a couple times for it. Physical therapy helped but after a while the pain was right back. Finally one orthopedist I saw looked at some hip x-rays and figured out that my left leg is marginally shorter than the right. What was apparently happening was that this difference was putting more stress on my right side hip area and causing the inflammation and pain. Dr has me using a quarter inch heal lift in my left shoe. This seemed to fix things as I still have some slight right hip pain at times but nowhere near as bad as it was. Able to exercise pain free and no more problems sleeping at night. Just something for you to consider. I saw several Dr's without a good answer and finally just using a heal lift in one shoe changed everything.
      Quote Originally Posted by kaneman View Post
      I have been having pain from both sides but mainly my right IT band. I try stretching it out and rolling as good as I can but it only seems to be getting worse. It's especially bad on squat days anything that puts emphasis on the quad like camber bar or close stance. Anyone have the same issues and if so what stretches or anything else have you done to help?


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      Quote Originally Posted by bulk_cut View Post
      If you can be more specific on exactly where the pain is, what symptoms you're having and why you think it's your IT band I can help you. Most people don't have pain specifically in the IT band but a tight IT band will cause issues/pain in other parts of your body such as your knee or lower back. Just off the top of my head from experience working with clients I would expect there are other issues.
      It's tight right where my it band is going down to my knee. I've also been experiencing knee pains a bit on that knee. I had my trainer roll it out with an 80lb pain pill and it seems to have helped a bit (while almost bringing me to tears)He said that it seemed very tight and I had a lot of scar tissue and gave me some stretches that he said will help.


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      Quote Originally Posted by Weapon X View Post
      Take the following FWIW as it may not apply to your situation. Couple years back I was having tremendous bilateral hip pain. Hurt to walk, and pain so bad it was hard to sleep. Got diagnosed with IT band tendinitis and trochanteric bursitis. Got sent to physical therapy a couple times for it. Physical therapy helped but after a while the pain was right back. Finally one orthopedist I saw looked at some hip x-rays and figured out that my left leg is marginally shorter than the right. What was apparently happening was that this difference was putting more stress on my right side hip area and causing the inflammation and pain. Dr has me using a quarter inch heal lift in my left shoe. This seemed to fix things as I still have some slight right hip pain at times but nowhere near as bad as it was. Able to exercise pain free and no more problems sleeping at night. Just something for you to consider. I saw several Dr's without a good answer and finally just using a heal lift in one shoe changed everything.
      That could be it!! I have slight scoliosis so one of my hips is higher than the other. Guess it's back to the chiro!! My medical sucks so I hate paying for it it I know I should be going. Thanks for the input


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      If you can afford to see a Dr of course that's best. But you can always go online and purchase orthopedic heal lifts very cheap. If you go that route and it works (took about 3 to 4 weeks for me to see significantly less pain) great. If it doesn't work then you're no worse than you already are. I also have some slight scoliosis.
      Quote Originally Posted by kaneman View Post
      That could be it!! I have slight scoliosis so one of my hips is higher than the other. Guess it's back to the chiro!! My medical sucks so I hate paying for it it I know I should be going. Thanks for the input


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      Before you start self diagnosing bro go get remedial massage. If he can dry needle even better. Foam rolling your itb is a waste of time. Relieving pressure in tfl / glutes could help. Increading hip mobility (takes time but worth the effort). Get a hockey ball and go crazy on your vmo/ piriformus as eell. Youll know when you hit a tight spot.

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      I've been seeing a sports medicine physician for IT band issues. He said if I want to waste time and money I can go to therapy or have surgery to lengthen the bands. What he suggested was daily stretching exercises you can do at home. You can google them.

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      Quote Originally Posted by Squatzilla View Post
      Before you start self diagnosing bro go get remedial massage. If he can dry needle even better. Foam rolling your itb is a waste of time. Relieving pressure in tfl / glutes could help. Increading hip mobility (takes time but worth the effort). Get a hockey ball and go crazy on your vmo/ piriformus as eell. Youll know when you hit a tight spot.

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      Used to have bad IT pain, foam rolling the IT Band directly will not help. It's supposed to be tight. Try hitting the muscles that connect to it. Roll the quad where it connects to the IT Band. Use a lacrosse ball to hit your glute medius and TFL. Go ahead and hit the glute max and piriformis as well, not as important but if you dont do this regularly its probably gonna contribute a little.

      Gotta plug Becoming a Supple Leopard if you really want to increase mobility. I'm not talking about becoming a freak contortionist, but having proper mobility is important. Fixing my posture and working on shitty spots via self massage has helped me a lot. Mobility is something you got until you dont, then its hard to get back, especially with age.

      Dont listen to Starrett's lifting advice, its pretty shitty. However the back half of the book is practically an encyclopedia on how to self massage every part of your body with routines for typical pain and poor mobility spots. Between the posture advice and mobility it was worth it to me.

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      Quote Originally Posted by kaneman View Post
      It's tight right where my it band is going down to my knee. I've also been experiencing knee pains a bit on that knee. I had my trainer roll it out with an 80lb pain pill and it seems to have helped a bit (while almost bringing me to tears)He said that it seemed very tight and I had a lot of scar tissue and gave me some stretches that he said will help.


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      My turn, 1st, do your toes point outward dramatically if you don't pay attention to how your standing? And would you say you have difficulty engaging your glutes/hamstrings?

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