Here is a video demonstrating how to perform SMR on the Vastus Lateralis and TFL: Also, perform some type of SMR to the Vastus Lateralis. By doing some type of manual therapy to this area, it can decrease the amount of tension that is placed upon the IT Band. The TFL is the muscle that attaches to the IT Band. Instead of trying to foam roll your IT Band, try performing some type of Self-Myofascial Release (SMR) to your Tensor Fascia Latae and Vastus Lateralis. With these micro-traumatic events over time, this constant motion of femoral internal rotation/knee valgus can cause an irritation of the distal IT Band. ![]() If someone presents with this type of positioning in a macro-traumatic event, then there is typically some type of ligament or soft tissue compromise, usually, ACL/MCL tears, or meniscal tears, to name a few. It usually becomes an issue when it is either micro-traumatic in nature and the repetitiveness of going into this type of position eventually irritates certain structures, for example, the IT Band. ![]() Now, if someone demonstrates one of these abnormalities, it DOES NOT mean they are going to have issues. Without adequate core and hip control, it is a "free for all" with what can happen to the leg. Poor hip and core control can lead to: If someone lacks appropriate hip control, this can lead to bio-mechanical faults throughout the entire lower extremity and trunk. The muscles of the hip and core control many of the forces that go through the entire lower extremity. They control the position of the hip all the way down to the foot and ankle. It could feel "tight" because the IT Band and/or TFL are trying to compensate and control the internal rotation of the femur and lower leg instead of other muscles properly controlling and stabilizing the lower leg.įor the brevity of this post, we will focus on the hip and the muscles surrounding the hip, and core You could try some self-myofascial release (SMR) with a foam roller or lacrosse ball to the IT Band, and it may feel good for the short term, but it isn't addressing why it's "tight." So, now that we have established that the source of the problem could be coming from somewhere else, why does your IT Band continue to feel tight? Each of these areas, as well as others, could potentially contribute to the problem. If the center of the ripples in the picture above where the pebble hits is where the person is experiencing pain, the IT Band, with each ripple, represents another area in the kinetic chain that could potentially impact the biomechanics of the lower extremity and in turn, the pain felt in the IT Band.įor example, the hip, lumbopelvic complex, the ankle, etc. More often than not, where people complain of pain, discomfort, or tightness in the IT Band is usually not the source of their pain. Back to the ripple effect example: There can be a combination of reasons listed above, or for reasons not even mentioned. Check out this post on top hip mobility drills. Lack of soft tissue extensibility (flexibility) from being immobilized. The reasons your IT band may feel tight can include: ![]() There are many reasons why someone may feel tightness in their IT band. Usually, where there is pain, the source of it is emanating from somewhere else. This relates back to the Joint by Joint Approach.Īnother way to think of this is when a pebble is thrown into a pond. When the pebble hits the water, there is a "ripple effect" from the site where the pebble hits, and the ripples continue farther out. Common complaints of "IT Band Syndrome" are pain in the middle to the distal portion of the IT Band to the outside of the knee. What can happen is that the site of pain or tightness is often not the source. The IT band is a common source of blame for reasons why someone may have pain on the outside of their thigh and/or knee. Well, the IT Band is a piece of fascia that attaches on the lateral portion of the pelvis, Tensor Fascia Latae (TFL), and Gluteus Maximus, and progresses down the outside of the thigh and eventually inserts on the Tibia. The Tensor Fascia Latae and the IT Band, assist in preventing the knee from moving laterally.įascia is like saran wrap that goes from the top of your head and is present throughout your entire body down to your feet. It works with muscles to help transmit force to various areas throughout the body.
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