IT Band Pain Relief (no foam roller needed!)
How many times have you foam rolled, smashed, and massaged those angry IT bands but still woke up the next day feeling the same cranky tissue?
Well that ends today because I’m going to show you a simple sequence to eliminate that pesky IT band pain.
WHAT CAUSES IT BAND PAIN
I’m about to drop a knowledge bomb on you about our good friend the illiotibial (IT) band….
That pain and tightness you feel isn’t coming from a problem in your IT band at all! It’s usually coming from dysfunction in your glutes.
When your glutes can’t externally rotate, undue stress and tension is then placed on the IT band which is one giant piece of connective tissue that runs from the top of your hip all the way down to your knee.
ACTIVITIES THAT MAY AGGRAVATE IT BAND ISSUES
If you love to run, squat or do anything with your hips, you may experience pain or tightness in your IT band. It doesn’t mean you have to stop doing these things, it just means you need to get to the root of the problem at your glutes.
COMMON MODALITIES THAT DO NOT HELP
If you’ve found this blog, I’m guessing you’ve already tried to get rid of your IT band pain with things like massage gadgets, foam rolling, stretching or exercises like clams, side band walks, or monster walks.
Unfortunately, none of these modalities are improving the external rotation of your hips so you can stretch or crank away on your poor IT band all you want but the issue will persist.
HOW TO RELIEVE IT BAND PAIN So if we create better external rotation of the hip (show) it will allow our glutes to do the job they’re meant to do and ease up on your poor IT band.
It’s way more simple than it sound so stick with me…
Today’s sequence will incorporate stretching and more importantly…strengthening in that external rotation of your hip.
No equipment is needed so hit “play” on the video above and let's get moving!
WHAT TO DO NEXT
If you want the full system to unlock tight, sticky hips…including those IT bands… then I’d definitely recommend checking out the Healthy Hips 10 Day Challenge where you get step-by-step instruction on what to do and when. Hope to see you inside!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified