Quad/IT Band problems, Help

[renewlyf]

I have problems with my IT band. I stopped going heavy/low reps. I've been real careful warming up not doing any weight on my working sets that I couldn't do at least 15 - 20 reps. Its giving me some problems again. I started stretching & using the hard foam roller to roll it out. Thats helping. I was hoping to hear from others that have had similar problems and what you have done to get past it. Do I need to lay off doing legs completly for a couple of weeks or just do high rep 20+ for awhile or forever?
thanks

 

[loganb_football]

Is it problems around the hip or around the knee?

 

[lc]

I would really concentrate with the foam roller. I strained my IT band and tore my sartorius squating and with time off and the foam roller I have recovered completely. Try some Dynamic stretching aswell. Good luck and just be patient.

 

[MAINEVENT]

Been there done that. Keep using the foam roller, go see a certified A.R.T practitioner and take some time off (2-3 weeks) from training legs or else it will just keep aggravating the problem.

 

[tenny]

mine comes and goes

its been gone for awhile now thank god

 

[bruno85]

I agree with the suggestions to foam roll, and get ART if you can afford it. With the foam roller, do more than you think you should (30-40 passes per leg a few times a day). It is especially important to do it a lot in the beginning.

I have found a couple important stretches that can really help too, specifically with the piriformis, glutes, hip flexors, and hamstrings.

Pigeon Stretch- This is great for open up the hips. It will hurt at first if you haven't done it so go into it slowly.

Strike a Yoga Pose: Pigeon

Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Hamstring Stretches- There are many ways to do these but just pick one. One thing I will say is that many people simply lean forward to touch their toes, but bend from the upper back. Consequently, they feel the stretch more in the back of the knee. Instead, really focus on benching forward from the waist and keeping your chest up, so you will feel the stretch in your hamstrings.

Standing Hamstring Stretch (Leg Stretches) @ ABC-of-Fitness

Piriformis Stretch- This is a bit repetitive after the pigeon stretch but I do them both. You can also do this stretch sitting in a chair, which is great for times when you are sitting for long periods of time.

Expert Back Care - Piriformis Stretch


Hope that helps some.

 

[renewlyf]

It goes along the entire outside of the quad

Is it problems around the hip or around the knee?

but more in the middle of the leg area.

 

[renewlyf]

Thanks Great info

I agree with the suggestions to foam roll, and get ART if you can afford it. With the foam roller, do more than you think you should (30-40 passes per leg a few times a day). It is especially important to do it a lot in the beginning.

I have found a couple important stretches that can really help too, specifically with the piriformis, glutes, hip flexors, and hamstrings.

Pigeon Stretch- This is great for open up the hips. It will hurt at first if you haven't done it so go into it slowly.

Strike a Yoga Pose: Pigeon

Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Hamstring Stretches- There are many ways to do these but just pick one. One thing I will say is that many people simply lean forward to touch their toes, but bend from the upper back. Consequently, they feel the stretch more in the back of the knee. Instead, really focus on benching forward from the waist and keeping your chest up, so you will feel the stretch in your hamstrings.

Standing Hamstring Stretch (Leg Stretches) @ ABC-of-Fitness

Piriformis Stretch- This is a bit repetitive after the pigeon stretch but I do them both. You can also do this stretch sitting in a chair, which is great for times when you are sitting for long periods of time.

Expert Back Care - Piriformis Stretch


Hope that helps some.

I'll have to try the Pigeon Stretch at home

 

[Dangkolo]

like others have stated above, foam rolling and stretching are key. I went through this coming back from my surgeries and my right quad would over compensate. The one other thing I had done that helped alot was electrolysis. My chiropractor would put it on my IT band.

 

[Creation]

just keep foam rolling when you do foam roll make sure your holding those spots that really hurt

 

[renewlyf]

Thanks Everyone

I have appriciated all the input and will be utilizing it. The only advise I don't like is taking 2-3 weeks off leg training. In the middle of watching a great dvd. Every scene has been stronger than the last.

 

[Amazon Doll]

The IT band is like a giant tendon so treat it like Tendonitis.

ICE Threapy helps a bunch and I do it 4 or 5 times a day for 20 minutes when it is flairing up. You should do it anytime youe are able to train legs to keep the inflamation down as part of ongoing maintenance of your body.

Prednisone Therapy healed a tendon problem in my wrist that had been nagging me for 6 months and it went away in a week and has never come back.