Sore IT Band after heavy squats

[myFriend]

I have started to experience a problem that I believe is a soreness at the upper portion of my IT (iliotibial band). The soreness is on the side of my hips approximately where the femur attaches to the hip. I only seem to experience the problem if I go heavy on squats, which for me is above 400 pounds. I don't experience any pain while actually squatting. I use knee wraps for 315 or above. Could this be contributing? Anybody ever experience this?

 

[edge250]

use compression. and ace bandage wrapped firmly around the area of thigh will elevate most of your issues. also focus on slowing up the negative portion of the movement. will that be cash or check?

 

[myFriend]

Thanks edge. I'll try that. Also, I'd like to charge it!

 

[Loch Ness]

try to keep them as loose as possible, I am convinced that tight IT bands were why i tore my quad.

 

[Shooter]

try using foam rollers for stretching and post workout.
Cressy's website and book have a bunch of foam roller excercises you'll find very beneficial in the long run

 

[norm1220]

Two things..... Be sure and stretch the piriformis and widen your stance, being sure to turn the feet out as you go wider.

The rule of thumb is that the wider your stance is the further out the feet should point. You will be amazed at how much better this will make your hips feel!

 

[street]

I agree with edge and norm .I have suffered badly from this .I was squatting 490 for 10 with a narrow stance and my feet straight ahead ( i would rest my hips would recover but then it kept returning for several years),as I have always done them I also tended to drop down deep and shoot straight back up.Now I lower slowly and take a slightly wider stance toes out a bit ,it works I also do sets of 15 reps now though too.

 

[Matt007]

had exactly the same thing, so bad it woke me up at night aching, and it turned out to be lower back tightness impinging a nerve which was referring pain down thru the ITB and sartorius/tensor fasciae.. took some deep tissue massage and acupuncture to alleviate it and now I do what the others are suggesting, slightly wider stance, and loads of lower back stretching on top of hte normal quad/hip stretches..

 

[Dangkolo]

Foam rolling yout IT bands will work wonders, If done right it will hurt so good!

 

[Creation]

Yup foam rolling ftw, if you really want to see how good it is, foam roll your calves, adductors, glutes, and IT band on one leg then do a squat and see how good it feels and like dangkolo said it will hurt so gooood

 

[myFriend]

where can I get the foam rollers that you guys are talking about?