IT Band Syndrome: Fix It Fast Without Foam Rolling or Stretching скачать в хорошем качестве

IT Band Syndrome: Fix It Fast Without Foam Rolling or Stretching

So what exactly is the IT Band? Well, it’s actually a thick piece of fascia (dense connective tissue) that runs from the top of your hip all the way to the outside (lateral) part of your knee. It encloses the tensor fasciae latae (TFL) and also has connections to the gluteus maximus (your largest butt muscle), lateral hamstrings and lateral quads. The initial thought process by many was that when the IT Band is excessively tight, it repetitively shifts forward and backward over the prominent part of your femur bone as your knee bends and straightens (called your lateral femoral condyle). This causes friction underneath the IT Band that eventually results in inflammation and pain. We’ve found through recent research that the IT Band is firmly attached to the distal femur by strong fibrous strands that prevent it from rolling over the epicondyle as previously thought. In fact, the rolling movement many see when the knee is flexed and straightened is not actually a true movement but instead a shifting in the tension of the IT Band. As the knee is progressively bent, tension is shifted from the anterior to the posterior fibers of the ITB. For this reason, we believe that the problem is not due to friction underneath the band but instead compression of a layer of highly innervated fat (contains a lot of nerve endings) that leads to pain. Thus, it is not the IT Band itself but the tissue underlying its attachment to the lateral knee that is the pain generator in ITB Syndrome (medically this is classified as form of enthesopathy). WHAT CAUSES THE PAIN? So now that we know what IT Band Syndrome is and how to test for it, let’s now talk about why this issue started in the first place. In the movie Happy Gilmore, Adam Sandler’s character had a golf coach named Chubbs who loved to say, “It’s all in the hips.” And boy was he right. Solving IT Band pain requires us to expose and fix problems in strength and coordination in the lateral hip muscles. So instead of directing our treatment at the site of symptoms we're going to fix WHY the problem started in the first place! Get my book on fixing injury here: https://www.amazon.com/Rebuilding-Mil... Get my book 'The Squat Bible' here: https://www.amazon.com/Squat-Bible-Ul... Get olympic weightlifting programming (part 1): https://marketplace.trainheroic.com/w... Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/w... __________________________________________ Subscribe to this channel here: https://tinyurl.com/y2eq7kpr Recommended products: https://squatuniversity.com/recommend... ____________________________________________________________ Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/applicat... Music credits Opening track by JookTheFirst: Soundcloud:   / jookthefirst   Background track by Fox Beats: https://www.youtube.com/channel/UCvpD... Connect with SquatUniversity: Visit the website: http://www.squatuniversity.com Like the Facebook page:   / squatunivers.  . Follow on Twitter:   / squatuniversity   Follow on SnapChat: @aaronhorschig Follow on Instagram:   / squat_university   Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App! Special thank you to Evan Pierson Productions for his help in making this video!