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#itband medias

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Yes- there are needles in the cup 🍷. So far the only thing that has brought instant relief to my persistent knee pain by releasing some tightness from my IT band 🙏🙌 Thanks @bohemian.beatnik 🙇🏻‍♀️ #acupuncture #cupping #itband #musclerelease
Yes- there are needles in the cup 🍷. So far the only thing that has brought instant relief to my persistent knee pain by releasing some tightness from my IT band 🙏🙌 Thanks @bohemian.beatnik 🙇🏻‍♀️ #acupuncture  #cupping  #itband  #musclerelease 
Let me introduce you to this gnarly bruise

Being a derby athlete, i always appreciate a great bruise. I have been seeing Dr. Taylor at POWER: Advanced Chiropractic Health Center for my IT Band an it involves a metal contraption pushing tension out of it and it got real at my iliac spine. Its good to be feeling better everyday though!

#recovery #itband #derbybruise #rollerderby #plussizeathlete #rollerskating #derbyathlete #offseason #supportyoursponsors
And I’m back!  I’ve been MIA when it comes to running for the past few weeks because of some knee pain (probably due to an #itband flare-up). So I’ve rested, stretched, cross-trained, and foam rolled for a few weeks. 
Today was a beautiful fall day here in the #pnw so I had to run.  Felt good to be back at it. 
#runstreak Day 1... #runnersofinstagram #slowrunnersclub #gallowaymethod #halfmarathontraining
It ain’t fast, but coming off of a strained IT band causing severe knee pain while running ; its amazing ! No brace , no pain. PT + working on hip strength and mobility on my own has made a world of difference, not all transformations are physique related 🏃🏻‍♀️ #icaniwill #itbandsyndrome #Physicaltherapy #irunthisbody #workforit
It ain’t fast, but coming off of a strained IT band causing severe knee pain while running ; its amazing ! No brace , no pain. PT + working on hip strength and mobility on my own has made a world of difference, not all transformations are physique related 🏃🏻‍♀️ #icaniwill  #itbandsyndrome  #Physicaltherapy  #irunthisbody  #workforit 
Doing some recovery work on my home girl @mtqbwy focusing on the IT band and thoracic rotation
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Check her page out for some dope tips and inspiration 🙏
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#E3 #Recovery #Spine #HyperVolt #SoftTissue #ITBand #Chiro #Massage #Hips #Mobility
IT Band Syndrome treatment.
In the beginning of the September, I’ve been told that i got this injury. It looks like simple but it made me mad cause i could not run, i could not even walk sometimes but after a six weeks period, i did complete this recovery and now i can run again. Doc mentioned me that foam roller stretching got a huge importance for this injury and also, knee stretching got that, either. Every single day, i had to do all of those and sometimes i had to do that all over and over again cause mostly, in the nights, i never did feel like it was healing but especially this kind of injuries, we have to be patient. Last week, bravely, i could finish 21k running and the whole time i never felt any pain or something cause all the foam roller movements , all the stretching did end up the injury. 
IT Band Syndrome sucks that’s right but definitely possible to heal and come back stronger.
#itbandsyndrome #itband #recovery #streching #crossfit #warmup #getbetter #getstronger #nopain #sweat #nevergiveup #pushyourself #reebok #reebokcrossfit #izmir
IT Band Syndrome treatment. In the beginning of the September, I’ve been told that i got this injury. It looks like simple but it made me mad cause i could not run, i could not even walk sometimes but after a six weeks period, i did complete this recovery and now i can run again. Doc mentioned me that foam roller stretching got a huge importance for this injury and also, knee stretching got that, either. Every single day, i had to do all of those and sometimes i had to do that all over and over again cause mostly, in the nights, i never did feel like it was healing but especially this kind of injuries, we have to be patient. Last week, bravely, i could finish 21k running and the whole time i never felt any pain or something cause all the foam roller movements , all the stretching did end up the injury. IT Band Syndrome sucks that’s right but definitely possible to heal and come back stronger. #itbandsyndrome  #itband  #recovery  #streching  #crossfit  #warmup  #getbetter  #getstronger  #nopain  #sweat  #nevergiveup  #pushyourself  #reebok  #reebokcrossfit  #izmir 
It's a tough life when you're injured #itbandsyndrome #itband #rehab #rolling #roller #physio #injury #cycling #roadcycling #roadcycling
Highlight of the week? Using #activerelease on the one and only @fueledbylolz as she marches forward with her training for the @nycmarathon Note our faces in the following pictures! I'm not quite sure who is thinking harder / working harder! ...
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#activereleasetechnique #runnerprobs #itbandsyndrome #itband #runchat #run215 #run856 #activereleasetherapy #chiropractic #getbetterfaster #recovery #nycmarathon #chiropractor #hipflexors #hamstrings #nycmarathontraining #runsouthjersey #diadora #runningshoeaddiction #runningshoeaddict
Highlight of the week? Using #activerelease  on the one and only @fueledbylolz as she marches forward with her training for the @nycmarathon Note our faces in the following pictures! I'm not quite sure who is thinking harder / working harder! ... ... ... #activereleasetechnique  #runnerprobs  #itbandsyndrome  #itband  #runchat  #run215  #run856  #activereleasetherapy  #chiropractic  #getbetterfaster  #recovery  #nycmarathon  #chiropractor  #hipflexors  #hamstrings  #nycmarathontraining  #runsouthjersey  #diadora  #runningshoeaddiction  #runningshoeaddict 
New gym for me and I am very happy that they have a roller. Change is a constant in Life and in Business 👽 I did cardio first then lifted weights. Have you worked out today? #Workout #Potato #RiseAndGrind #Cardio #ITBand #Hawaiian #Hawaiians #LetsGetHealthyHawaiians
🤩oooOOOoooh! I love this technology. #massage #bodywork @york_studio #Repost @moveu_official
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Strengthen your $hi¥! Does your foot turn out when you walk? Do you or someone you know have hip, knee or ankle/foot pain? Strengthening the TFL muscle or “Tensor Fasciae Latae” can help to make sure that your foot is pointing straight ahead when you walk, workout, run, etc. This will keep the hip, knee, and foot in alignment and reduce pain in each of those areas. Do 5-10 repetitions of either variation of this exercise… or do them both! .
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Strengthening the hips in both INTERNAL and EXTERNAl rotation is super beneficial for hip health. It can help you with your squatting, running, and anything else that involves you hip. Improving both internal and external hip rotation can reduce arthritic symptoms, muscular pain around the hip, IT band pain, and knee pain. .
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In this video, we have you guys focusing on internal hip strengthening which, for many people, is often limited on the right side. We think this could be due to driving for years and how people tend to turn the foot out when driving, but that is entirely speculative. .
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If you find that this TFL muscle cramps a ton when doing this exercise, try massaging it with a lacrosse ball, foam roller, @theragun, etc.
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🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
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#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Golf #Soccer #Tennis #Baseball #Boxing #MMA #Lacrosse #Football #NFL #NHL #MLB #UFC #MuayThai #Runner #Running #RunningTips #Gymnastics #Calisthenics
🤩oooOOOoooh! I love this technology. #massage  #bodywork  @york_studio #Repost  @moveu_official ・・・ Strengthen your $hi¥! Does your foot turn out when you walk? Do you or someone you know have hip, knee or ankle/foot pain? Strengthening the TFL muscle or “Tensor Fasciae Latae” can help to make sure that your foot is pointing straight ahead when you walk, workout, run, etc. This will keep the hip, knee, and foot in alignment and reduce pain in each of those areas. Do 5-10 repetitions of either variation of this exercise… or do them both! . . Strengthening the hips in both INTERNAL and EXTERNAl rotation is super beneficial for hip health. It can help you with your squatting, running, and anything else that involves you hip. Improving both internal and external hip rotation can reduce arthritic symptoms, muscular pain around the hip, IT band pain, and knee pain. . . In this video, we have you guys focusing on internal hip strengthening which, for many people, is often limited on the right side. We think this could be due to driving for years and how people tend to turn the foot out when driving, but that is entirely speculative. . . If you find that this TFL muscle cramps a ton when doing this exercise, try massaging it with a lacrosse ball, foam roller, @theragun, etc. . . 🎨 by @AshleyKayArt 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Golf  #Soccer  #Tennis  #Baseball  #Boxing  #MMA  #Lacrosse  #Football  #NFL  #NHL  #MLB  #UFC  #MuayThai  #Runner  #Running  #RunningTips  #Gymnastics  #Calisthenics 
#fitnessfriday increase performance-speed #musclerecovery .. Powerful #vibration #massage reaches deep into the soft tissue to increase #bloodflow #circulation #lymphaticdrainage and flushes #lacticacid preventing #doms . Developed by doctors , a medaled #triathlete , MIT & Harvard trained engineers for #selfcare and professional use . #marathon #marathonrunner #ocr #crossfit #fitness #myofascialrelease #triggerpoint #hamstrings #itband #achillestendonitis #plantarfasciitis : speed #musclerecovery
#fitnessfriday  increase performance-speed #musclerecovery  .. Powerful #vibration  #massage  reaches deep into the soft tissue to increase #bloodflow  #circulation  #lymphaticdrainage  and flushes #lacticacid  preventing #doms  . Developed by doctors , a medaled #triathlete  , MIT & Harvard trained engineers for #selfcare  and professional use . #marathon  #marathonrunner  #ocr  #crossfit  #fitness  #myofascialrelease  #triggerpoint  #hamstrings  #itband  #achillestendonitis  #plantarfasciitis  : speed #musclerecovery 
Just because someone doesn't, doesn't mean they can't, and doesn't mean they haven't.
I only had one injury in all those miles during that first ultra. I owe the injury free streak to hundreds of peer reviewed studies on biomechanics, physics and psychology. I learned from Berkeley marathoners and people like joe decker. I experimented on myself and took up acceleration training at @getfastinc. 
I'm not saying that's what everyone needs to do... But there's something to be said from someone who pulled themselves from failure to success in the fitness realm... Whether it be running, crossfit, ocrs, mtb etc.
LEARN FROM THEM
This is my #failfriday post. With a little #flashbackfriday to doing douchey things like jumping over sparks during ocrs.

#fitness #fail #ultrarunner #huff50k #trailrunning #itband #runningsucks #cardino #nullusfinisfitness #teamgainztrain
Just because someone doesn't, doesn't mean they can't, and doesn't mean they haven't. I only had one injury in all those miles during that first ultra. I owe the injury free streak to hundreds of peer reviewed studies on biomechanics, physics and psychology. I learned from Berkeley marathoners and people like joe decker. I experimented on myself and took up acceleration training at @getfastinc. I'm not saying that's what everyone needs to do... But there's something to be said from someone who pulled themselves from failure to success in the fitness realm... Whether it be running, crossfit, ocrs, mtb etc. LEARN FROM THEM This is my #failfriday  post. With a little #flashbackfriday  to doing douchey things like jumping over sparks during ocrs. #fitness  #fail  #ultrarunner  #huff50k  #trailrunning  #itband  #runningsucks  #cardino  #nullusfinisfitness  #teamgainztrain 
Do you sit often in your life?  Chances are, yes is the answer to that question.
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This rolling routine is a FANTABULOUS way to get the “sit out” of your body & lengthen the whole front side of you that has been folded up from sitting. (Or riding your bike!) ⭐️
When you’re ready to learn more, I’m here for you.  I teach you how to feel better in your skin, regardless of the skin you’re in. 🤘🏼
Next Orientation is THIS SUNDAY, sign up link:  jennijo.fullslate.com (yes you must sign up!) and next week I have three opportunities to Roll 101 style, for total beginners.
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Don’t you think it’s time to learn how to feel better, anytime, anywhere?
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#selfcarepdx #hipflexors #quads #stretch #sitting #yamunabodyrollingwithjennijo #ybrwithjennijo #rollwithjennijo #legs #restorativeexercise #ITband #adductors
Do you sit often in your life? Chances are, yes is the answer to that question. ☝️ This rolling routine is a FANTABULOUS way to get the “sit out” of your body & lengthen the whole front side of you that has been folded up from sitting. (Or riding your bike!) ⭐️ When you’re ready to learn more, I’m here for you. I teach you how to feel better in your skin, regardless of the skin you’re in. 🤘🏼 Next Orientation is THIS SUNDAY, sign up link: jennijo.fullslate.com (yes you must sign up!) and next week I have three opportunities to Roll 101 style, for total beginners. ❤️ Don’t you think it’s time to learn how to feel better, anytime, anywhere? . . . #selfcarepdx  #hipflexors  #quads  #stretch  #sitting  #yamunabodyrollingwithjennijo  #ybrwithjennijo  #rollwithjennijo  #legs  #restorativeexercise  #ITband  #adductors 
𝘼𝙩𝙝𝙡𝙚𝙩𝙚𝙨 𝙎𝙬𝙞𝙥𝙚 𝙛𝙤𝙧 𝙁𝙍𝙀𝙀 𝙌𝙪𝙖𝙡𝙞𝙩𝙮 𝙄𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣 ⚾️🏐🏈⚽️🎾🏸🏒 🏈 Multi-planar Banded Sumo Squats - Resembles a dynamic environment to Strengthen & Stabilize Lumbo-Pelvic-Hip Complex and Knee. - This exercise creates balance between the antagonist and synergist muscular groups. Pre-habilitation for ACL injuries. (Make sure your feet create a 90 degree angle)
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🏐 Seated Banded Hip Extensions - Sprinting Mechanics (Drive Phase). Corrects balance, and also encourages independence’s between hip flexors. Efficiency is 🔑‼️‼️
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⚾️ Single-leg Landing Mechanics - The purpose of this movement is to Strengthen and Develop the Vertical & Posterior Ground Reaction Force couple groups.
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Again, I told you guys I’m going to correct ALL of my inefficiencies‼️ In my 💰💰. Stay tuned for more‼️
𝘼𝙩𝙝𝙡𝙚𝙩𝙚𝙨 𝙎𝙬𝙞𝙥𝙚 𝙛𝙤𝙧 𝙁𝙍𝙀𝙀 𝙌𝙪𝙖𝙡𝙞𝙩𝙮 𝙄𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣 ⚾️🏐🏈⚽️🎾🏸🏒 🏈 Multi-planar Banded Sumo Squats - Resembles a dynamic environment to Strengthen & Stabilize Lumbo-Pelvic-Hip Complex and Knee. - This exercise creates balance between the antagonist and synergist muscular groups. Pre-habilitation for ACL injuries. (Make sure your feet create a 90 degree angle) . . 🏐 Seated Banded Hip Extensions - Sprinting Mechanics (Drive Phase). Corrects balance, and also encourages independence’s between hip flexors. Efficiency is 🔑‼️‼️ . . ⚾️ Single-leg Landing Mechanics - The purpose of this movement is to Strengthen and Develop the Vertical & Posterior Ground Reaction Force couple groups. . . Again, I told you guys I’m going to correct ALL of my inefficiencies‼️ In my 💰💰. Stay tuned for more‼️
Remember not to trust the first mile of any run! It’s often a liar. My first run since my last good 4 miler did not start off well at all. I ran from my house, so a nice hilly country road route. .
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Stretched after the first quarter, but then my knee started hurting again. I made it another .05 then stopped to stretch #itband, #piriformis, and quads and decided to walk. If it started to hurt after I ran again, I was going back home. I was feeling a bit defeated. But once I started running again after 0.25 mile walking, I made it 3.5 miles running without pain. Every mile I’m able to run without pain makes me happy 😁
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If I had let the first quarter get me down, I wouldn’t have known that I was still capable of a good run and would have let the injury get the better of me. #injuriessuck #progressnotperfection #onemileatatime #runner #roadtorecovery #determinationiskey #consistency #momblogger
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#runnersofinstagram #igrunners #momrunner #runnermom #slowandsteady #consistencyiskey #blogger #itbandsyndrome #foamroller #running #runningmakesmehappy #runninginspiration
Remember not to trust the first mile of any run! It’s often a liar. My first run since my last good 4 miler did not start off well at all. I ran from my house, so a nice hilly country road route. . . . Stretched after the first quarter, but then my knee started hurting again. I made it another .05 then stopped to stretch #itband , #piriformis , and quads and decided to walk. If it started to hurt after I ran again, I was going back home. I was feeling a bit defeated. But once I started running again after 0.25 mile walking, I made it 3.5 miles running without pain. Every mile I’m able to run without pain makes me happy 😁 . . If I had let the first quarter get me down, I wouldn’t have known that I was still capable of a good run and would have let the injury get the better of me. #injuriessuck  #progressnotperfection  #onemileatatime  #runner  #roadtorecovery  #determinationiskey  #consistency  #momblogger  . . . . . #runnersofinstagram  #igrunners  #momrunner  #runnermom  #slowandsteady  #consistencyiskey  #blogger  #itbandsyndrome  #foamroller  #running  #runningmakesmehappy  #runninginspiration 
Running pain free is always the goal, speed is a natural response to adding skill to training. 
Pic1(Left)
❌He is reaching as his action, landing ahead of body with a tense ankle, foot acting like a brake slowing down run + increasing impact 
Pic2(Right)
✅He is now Pulling as his action in response to Fall, focus on getting off ground, back in air, running 🔹Hamstring finishes Pull, gravity lands the lifted foot, reducing impact, recovering pose to start Fall, Pull, get off ground sooner (increase speed) and keep running. 🔹Gait analysis 50% off! runrx.fit🔹 #runrx #run #running #runner #runningtips #runningcoach #gaitanalysis #plantarfasciitis #shinsplints #triathlontraining #halfmarathontraining #trailrunning #posemethod #itband #crossfit #wod #lhrl #marathontraining #bootcamp #runpainfree #runhappy
Running pain free is always the goal, speed is a natural response to adding skill to training. Pic1(Left) ❌He is reaching as his action, landing ahead of body with a tense ankle, foot acting like a brake slowing down run + increasing impact Pic2(Right) ✅He is now Pulling as his action in response to Fall, focus on getting off ground, back in air, running 🔹Hamstring finishes Pull, gravity lands the lifted foot, reducing impact, recovering pose to start Fall, Pull, get off ground sooner (increase speed) and keep running. 🔹Gait analysis 50% off! runrx.fit🔹 #runrx  #run  #running  #runner  #runningtips  #runningcoach  #gaitanalysis  #plantarfasciitis  #shinsplints  #triathlontraining  #halfmarathontraining  #trailrunning  #posemethod  #itband  #crossfit  #wod  #lhrl  #marathontraining  #bootcamp  #runpainfree  #runhappy 
To prevent or avoid IT band pain as a runner, it's super important to strengthen the muscles around the IT band, especially the glutes. Try performing these two exercises before your run or in the gym. We're using a mini band from @perform_better! 💪💪
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[The video clips are sped up! Perform both exercises at a slow, controlled pace.]
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1️⃣ Mini band square ➡️ All you need for this one is 4 objects/cones and a mini band of your choice. Start at the top left corner of the box. Maintaining your athletic stance the whole time, laterally walk 5 steps to the right. After, you'll walk backwards 5 steps. Then walk laterally to the left 5 steps. Lastly, you'll walk forward 5 steps to finish the box. Repeat the box going to opposite way!
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2️⃣ Mini band taps ➡️ Grab a mini band of your choice and place it above your knees. You'll then balance on one leg with a slightly bent knee. Tap your opposite foot laterally and then tap at a 45 degree angle. Repeat 5 times for each leg.
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Tag a buddy who needs stronger glutes! 🍑🍑 #scpfit #glutes
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#running #runner #marathontraining #houmarathon #miniband #performbetter #sportschiropractic #training #itbandsyndrome #itband #chiro
To prevent or avoid IT band pain as a runner, it's super important to strengthen the muscles around the IT band, especially the glutes. Try performing these two exercises before your run or in the gym. We're using a mini band from @perform_better! 💪💪 ..... [The video clips are sped up! Perform both exercises at a slow, controlled pace.] ..... 1️⃣ Mini band square ➡️ All you need for this one is 4 objects/cones and a mini band of your choice. Start at the top left corner of the box. Maintaining your athletic stance the whole time, laterally walk 5 steps to the right. After, you'll walk backwards 5 steps. Then walk laterally to the left 5 steps. Lastly, you'll walk forward 5 steps to finish the box. Repeat the box going to opposite way! ..... 2️⃣ Mini band taps ➡️ Grab a mini band of your choice and place it above your knees. You'll then balance on one leg with a slightly bent knee. Tap your opposite foot laterally and then tap at a 45 degree angle. Repeat 5 times for each leg. ..... Tag a buddy who needs stronger glutes! 🍑🍑 #scpfit  #glutes  . . . . . . . . #running  #runner  #marathontraining  #houmarathon  #miniband  #performbetter  #sportschiropractic  #training  #itbandsyndrome  #itband  #chiro 
Foam rolling your ITB sucks... save yourself the pain! Find the underlying cause and address that instead. 😉
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#CBPhysiotherapy
#AirportWest
#PortMelbourne
The IT band is one of the most challenging places to stretch. Tight IT bands could be the underlying reason for ongoing pain in the feet, knees, hips, low back, etc.  Spend time rolling out your IT band in a foam roller. #itband #foamroller
The IT band is one of the most challenging places to stretch. Tight IT bands could be the underlying reason for ongoing pain in the feet, knees, hips, low back, etc. Spend time rolling out your IT band in a foam roller. #itband  #foamroller 
Fact: your IT band is not a muscle that needs stretching. It’s actually not a muscle.
The surrounding and attached muscles are your best bet to help release ITB tension that you may feel along the outer thigh or knee.
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This sweet sweet move deeply targets glute min, glute max, & tensor fascia latae (which is not, in fact, the latest seasonal drink at Starbucks 😉). Sweet, sweet relief. 🙏🏾
#themoreyouknow
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#atlantawellness #atlantayoga #boholisticbodywork #yoga #thaimassage #thaiyoga #thaibodywork #itband #atlanta #atl #wellness #selfcare #selflove #metime #weloveatl
Fact: your IT band is not a muscle that needs stretching. It’s actually not a muscle. The surrounding and attached muscles are your best bet to help release ITB tension that you may feel along the outer thigh or knee. 👣 This sweet sweet move deeply targets glute min, glute max, & tensor fascia latae (which is not, in fact, the latest seasonal drink at Starbucks 😉). Sweet, sweet relief. 🙏🏾 #themoreyouknow  . . . . . #atlantawellness  #atlantayoga  #boholisticbodywork  #yoga  #thaimassage  #thaiyoga  #thaibodywork  #itband  #atlanta  #atl  #wellness  #selfcare  #selflove  #metime  #weloveatl 
IT Band inflammation, crutches and rest.  Not the most exciting hockey injury #itband
IT Band inflammation, crutches and rest. Not the most exciting hockey injury #itband 
This was pleasant 😐
And around my hip is even worse 😭

The joys of squatting with hypermobility and hip dysplasia, but it is getting more stable and my numbers are getting better so it's worth it.
Working on listening to my body this time

#squats #rehab #foreverinrecovery #recovery #sportstherapy #looksworsethanitis #hipdysplasia #hypermobility #twisted #twistedbutnotbroken #recfem #hipflexors #itband #glutemed #tfl #stability #ithurts #gettingbetter #knowyourbody #inflammation #scartissue #triggerpoints #sleepnow #theunit
This was pleasant 😐 And around my hip is even worse 😭 The joys of squatting with hypermobility and hip dysplasia, but it is getting more stable and my numbers are getting better so it's worth it. Working on listening to my body this time #squats  #rehab  #foreverinrecovery  #recovery  #sportstherapy  #looksworsethanitis  #hipdysplasia  #hypermobility  #twisted  #twistedbutnotbroken  #recfem  #hipflexors  #itband  #glutemed  #tfl  #stability  #ithurts  #gettingbetter  #knowyourbody  #inflammation  #scartissue  #triggerpoints  #sleepnow  #theunit 
Wow #legs and #itband are sore.  Had to suck it up and press through it but glad I did. 17 miles on the bike 75 floors of stairs #switchkicks #highknees #jumpsquats #punchingbag and #monkeybars. #fitfam #fitfluential #spartan #nasm #cpt #bonefrog #ocr #noexcuses #triathlete #coredeforce
The IT band! (Ilio-tibial band). Do you foam roll it? It hurts like hell, right? The good news is, you can stop rolling it! Yay! Why? Because IT bands cannot be stretched (lengthened). They consist of thick fibrous tissue that is not meant to stretch. The IT band assists movement of the lower limb so, like a tendon, IT NEEDS TO BE TIGHT in order for movement to happen when the muscles attached to it contract. ~
Any pain associated with the IT band (usually the outside of the knee) can possibly be helped by altering your movement, rather than needlessly abusing yourself with a foam roller. ~
Another option is to influence the Tensor Fascia Latae muscle which attaches to the IT band. It may be just as ineffective as foam rolling (because muscles are controlled by the brain) but it’s potentially more useful than trying to stretch something as flexible as a truck tyre...😉
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There’s a LOT more to it than this, I wanted to keep this as succinct as possible!
The IT band! (Ilio-tibial band). Do you foam roll it? It hurts like hell, right? The good news is, you can stop rolling it! Yay! Why? Because IT bands cannot be stretched (lengthened). They consist of thick fibrous tissue that is not meant to stretch. The IT band assists movement of the lower limb so, like a tendon, IT NEEDS TO BE TIGHT in order for movement to happen when the muscles attached to it contract. ~ Any pain associated with the IT band (usually the outside of the knee) can possibly be helped by altering your movement, rather than needlessly abusing yourself with a foam roller. ~ Another option is to influence the Tensor Fascia Latae muscle which attaches to the IT band. It may be just as ineffective as foam rolling (because muscles are controlled by the brain) but it’s potentially more useful than trying to stretch something as flexible as a truck tyre...😉 ~ There’s a LOT more to it than this, I wanted to keep this as succinct as possible!
А что сделал ты, чтобы снабдить сусликов кислородом?) Приглашаю с  моей любимой и потрясающей командой внесли небольшой вклад в экологию) сделаем этот мир чуточку лучше, ведь все глобальное начинается с малого, а изменения - с себя) #itband #bestwork #bestteam #dreamteam #actgood
А что сделал ты, чтобы снабдить сусликов кислородом?) Приглашаю с моей любимой и потрясающей командой внесли небольшой вклад в экологию) сделаем этот мир чуточку лучше, ведь все глобальное начинается с малого, а изменения - с себя) #itband  #bestwork  #bestteam  #dreamteam  #actgood 
So your IT band is tight?!🤔🤔 --
Your IT band does not change length the same way your muscles do. Instead, it provides a stable platform for your lower leg when walking and running. --
Rolling from hip to knee is more of an irritant than a problem solver for the IT band. Work more on releasing muscles around it.
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I would be focusing more on releasing the quads, hamstrings and glutes.

#BelfastFit#belfast#northernireland #Gym#fascia#myofascial#Workout#Mobility#TrainHard#Strengthtraining#movement#Fitness #sportsinjury#health#itband#dailymobility #deeptissuemassage #Movenourishbelieve#triggerpoint
So your IT band is tight?!🤔🤔 -- Your IT band does not change length the same way your muscles do. Instead, it provides a stable platform for your lower leg when walking and running. -- Rolling from hip to knee is more of an irritant than a problem solver for the IT band. Work more on releasing muscles around it. -- I would be focusing more on releasing the quads, hamstrings and glutes. #BelfastFit #belfast #northernireland  #Gym #fascia #myofascial #Workout #Mobility #TrainHard #Strengthtraining #movement #Fitness  #sportsinjury #health #itband #dailymobility  #deeptissuemassage  #Movenourishbelieve #triggerpoint 
Here’s one of the ways @drjosephurrea keeps the quads and hamstrings loose around the IT band. Keeping these muscles loose will ease tension away from the IT band. ⚡️⚡️ #scpfit #itbandsyndrome @bellaospina
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#itband #scraping #chiropractor #mobility #run #houmarathon #therapy #athlete #runnersofinstagram #wednesdaywisdom #runhouston
Torture chamber? Nah. Just a little #physicaltherapy for my old friend the #itband 😡
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One of us feels that this unintended/uninvited friendship now promptly has to end, and therefore we are looking into drastic measures 😆 🏃🏻‍♀️#isntasbadasitlooks #grastontechnique #runnerproblems @gethomeeats .
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#run #marathoner #marathon #sustainyourbody #motherrunner #irunthisbody #endurance #inspiringwomenrunners #runyourownrace #womensrunningcommunity #womenrunners #runhappy #runfree
Torture chamber? Nah. Just a little #physicaltherapy  for my old friend the #itband  😡 • One of us feels that this unintended/uninvited friendship now promptly has to end, and therefore we are looking into drastic measures 😆 🏃🏻‍♀️#isntasbadasitlooks  #grastontechnique  #runnerproblems  @gethomeeats . . . #run  #marathoner  #marathon  #sustainyourbody  #motherrunner  #irunthisbody  #endurance  #inspiringwomenrunners  #runyourownrace  #womensrunningcommunity  #womenrunners  #runhappy  #runfree 
Attention fitness friends!!! Have any of you experienced IT Band Syndrome and fully recovered from it? I am really looking for someone who has actually experienced it and has advice and useful tips. I am currently stretching, foam rolling (which hurts like a mother) and trying to strength train the hips and glutes. TIA. #itbandsyndrome #itband #help #runner #positivityonly ✌🏼
Attention fitness friends!!! Have any of you experienced IT Band Syndrome and fully recovered from it? I am really looking for someone who has actually experienced it and has advice and useful tips. I am currently stretching, foam rolling (which hurts like a mother) and trying to strength train the hips and glutes. TIA. #itbandsyndrome  #itband  #help  #runner  #positivityonly  ✌🏼
Muito top!
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#Repost @moveu_official with @get_repost
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Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out.
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When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift.
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When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors!
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This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. .
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Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. .
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
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#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Soccer #Tennis #Baseball #UF
Muito top! . #Repost  @moveu_official with @get_repost ・・・ Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out. . . When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift. . . When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors! . . This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . . Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. . 🎨 by @AshleyKayArt 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Soccer  #Tennis  #Baseball  #UF 
Залог хорошего начала дня - любимая работа!) #любимаяработа #idsgroup #itband #goodmood #redhair
Tonight's practice I was studying the honest access to poses with respect to pain on the lateral side of my right leg.  The muscles around my right knee (but not knee itself) are pretty stiff & sensitive, so I am working daily to keep it open & moving as much as possible..as well as continuing to strengthen through the damage . I can do quite a lot even so.. Full lotus even.  I am grateful for what I can do and I know that yoga can heal it.. And, also it was first time in  parsva bakasana with 2 straight legs out front...pretty tricky for me. It was a no go on the right side until more healing occurs.
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#pain #injury #everypracticeisdifferent #healwithyoga #renew #generate #artistlife #practiceandalliscoming #yogalife
#prana #namaste #crow #thanks #veganstrong #painmanagement #pavanne #breath #moving #seeitliveit #manifest #tryit #respectpain #painisavoice #forward #persevere #parsvabakasana #splitlegarmbalance #ITband
Tonight's practice I was studying the honest access to poses with respect to pain on the lateral side of my right leg. The muscles around my right knee (but not knee itself) are pretty stiff & sensitive, so I am working daily to keep it open & moving as much as possible..as well as continuing to strengthen through the damage . I can do quite a lot even so.. Full lotus even. I am grateful for what I can do and I know that yoga can heal it.. And, also it was first time in parsva bakasana with 2 straight legs out front...pretty tricky for me. It was a no go on the right side until more healing occurs. ... ... ... #pain  #injury  #everypracticeisdifferent  #healwithyoga  #renew  #generate  #artistlife  #practiceandalliscoming  #yogalife  #prana  #namaste  #crow  #thanks  #veganstrong  #painmanagement  #pavanne  #breath  #moving  #seeitliveit  #manifest  #tryit  #respectpain  #painisavoice  #forward  #persevere  #parsvabakasana  #splitlegarmbalance  #ITband 
After 4 knee surgeries I still have pain 24/7. I can now say because of this ITBand I no longer have any pain. If you have any knee pain I highly recommend getting one. I bought one for Rj, my Grams, and my mom and they all have relief for different knee problems #itband #itbandz #acl #acltear #aclrecovery  @your_acl_specialist #aclsurgery #aclrehab @itbandz
After 4 knee surgeries I still have pain 24/7. I can now say because of this ITBand I no longer have any pain. If you have any knee pain I highly recommend getting one. I bought one for Rj, my Grams, and my mom and they all have relief for different knee problems #itband  #itbandz  #acl  #acltear  #aclrecovery  @your_acl_specialist #aclsurgery  #aclrehab  @itbandz
#BST트레이닝센터
#동래고등학교 #축구선수트레이닝
movementpreparation
#Foamrolling 
#ITband #lliotibaltract #tensorfasciaelatae #SMR
#selfmyofascialrelease 
#사하PT #괴정PT
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•1:1 2:1 PT
•스포츠재활
•선수트레이닝
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📮부산 사하구 장평로 441 3층
📱010 2846 8110
⏱사전예약제 운영
Foam Rolling for IT Band Syndrome 🚜🚜
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Stop rolling directly on your IT band (iliotibial band). We repeat... stop rolling directly on the side of your leg. As we mention in the video, the IT band is a thick, strong band of connective tissue that runs from the side of your hip to the knee. Digging into your leg with a foam roller is going to do little to no help with your pain. 🚫🚫
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INSTEAD, you need to foam roll or massage the muscle groups surrounding the IT band for relief... targeting the quad and hamstrings (the outside part or part closer to the IT band) as well as your glutes and hip flexors. Especially if you're doing a longer run, make sure to spend time before the run to foam roll! 30-60 seconds on each muscles group and on both legs is all it takes. You can also foam roll after your run! 🏃‍♂️🏃‍♀️
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Tag someone with IT band pain! 📲📲 #scpfit #itband
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#itbandsyndrome #run #running #marathon #sportschiro #houmarathon #legpain #runnersofinstagram #foamrolling #runhouston #richmondtx
Foam Rolling for IT Band Syndrome 🚜🚜 ..... Stop rolling directly on your IT band (iliotibial band). We repeat... stop rolling directly on the side of your leg. As we mention in the video, the IT band is a thick, strong band of connective tissue that runs from the side of your hip to the knee. Digging into your leg with a foam roller is going to do little to no help with your pain. 🚫🚫 ..... INSTEAD, you need to foam roll or massage the muscle groups surrounding the IT band for relief... targeting the quad and hamstrings (the outside part or part closer to the IT band) as well as your glutes and hip flexors. Especially if you're doing a longer run, make sure to spend time before the run to foam roll! 30-60 seconds on each muscles group and on both legs is all it takes. You can also foam roll after your run! 🏃‍♂️🏃‍♀️ ..... Tag someone with IT band pain! 📲📲 #scpfit  #itband  . . . . . . . . #itbandsyndrome  #run  #running  #marathon  #sportschiro  #houmarathon  #legpain  #runnersofinstagram  #foamrolling  #runhouston  #richmondtx 
🚨IT BAND FACTS AND MOBILITY🚨
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The iliotibial band (ITB) is a thick sheet of connective tissue on the outside of the thigh and is a common source of pain🤕on the outer knee. It is important to know the truth about this structure and how to alleviate pain.
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👉🏻 Check out the IT Band Facts as well as mobility video 🎥:
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🔹FACT 1: The ITB does NOT stretch. Stop trying to do it. A study measured mechanical effects of stretching on the ITB. Result: no difference; ITB was unaffected!
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🔹FACT 2: TFL and Glute Max control ITB tension. Spend time working on the muscles💪🏼attached to it at the hip. Then, address movement faults that lead to the compression in the first place!
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🔹FACT 3: While there is no bursa, what is present is a fat pad with a lot of nerve endings. And when the IT band gets taught, it compresses on the fat pad, causing pain. So the last thing we want to do is add more compression by rolling on it! The only effect may be desensitization not tissue elongation!
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🔹Mobility Video 🎥: Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too. Remember, we roll to provide a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission!
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🔥TAG AND SHARE WITH EVERYONE THAT HAS KNEE PAIN OR MASHES ON THEIR IT BAND🔥
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🎥 & partial content credit: @dr.jacob.harden (speaker)
@quaddoc (model)
🚨IT BAND FACTS AND MOBILITY🚨 - The iliotibial band (ITB) is a thick sheet of connective tissue on the outside of the thigh and is a common source of pain🤕on the outer knee. It is important to know the truth about this structure and how to alleviate pain. - 👉🏻 Check out the IT Band Facts as well as mobility video 🎥: . 🔹FACT 1: The ITB does NOT stretch. Stop trying to do it. A study measured mechanical effects of stretching on the ITB. Result: no difference; ITB was unaffected! . 🔹FACT 2: TFL and Glute Max control ITB tension. Spend time working on the muscles💪🏼attached to it at the hip. Then, address movement faults that lead to the compression in the first place! . 🔹FACT 3: While there is no bursa, what is present is a fat pad with a lot of nerve endings. And when the IT band gets taught, it compresses on the fat pad, causing pain. So the last thing we want to do is add more compression by rolling on it! The only effect may be desensitization not tissue elongation! . 🔹Mobility Video 🎥: Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too. Remember, we roll to provide a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission! - 🔥TAG AND SHARE WITH EVERYONE THAT HAS KNEE PAIN OR MASHES ON THEIR IT BAND🔥 - 🎥 & partial content credit: @dr.jacob.harden (speaker) @quaddoc (model)
Do you ever have those times where your body just seems to be “off?” 🤔 Your muscles or joints may not be moving & working like they normally do? This is especially common if you’re active or an athlete.
Well, guess what?
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There’s something you can do about it! 🙌🏼 Hitting the reset button on your myofascial connective tissue through Gua Sha can help put things back in place & get your body moving like it normally does. 👊🏼 You can then take it to the next level by adding some RockTape KinesioTape which helps hold the fascia in place & helps in fascial decompression.
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#athleticperformance #musclerecovery #myofascialrelease #guasha #guashalubbock #shabalance #rocktape #itband
Do you ever have those times where your body just seems to be “off?” 🤔 Your muscles or joints may not be moving & working like they normally do? This is especially common if you’re active or an athlete. Well, guess what? . There’s something you can do about it! 🙌🏼 Hitting the reset button on your myofascial connective tissue through Gua Sha can help put things back in place & get your body moving like it normally does. 👊🏼 You can then take it to the next level by adding some RockTape KinesioTape which helps hold the fascia in place & helps in fascial decompression. . . #athleticperformance  #musclerecovery  #myofascialrelease  #guasha  #guashalubbock  #shabalance  #rocktape  #itband 
⠀
COURAGE FRIENDS ⠀
The ACU-points on the WOOD ELEMENT show you how to help yourself with Glute and IT band release, press those for relief across the back of the hips and outside of the legs. The other points show you where to press to help boost your liver and detox the body. ⠀
Your NEW WOOD element outfit will be a reminder that WOOD energy can be wild, like branches, blowing in the wind.⠀
⠀
Go for it, let loose! 3 days left, before your top choice is swooped! WOOD ELEMENT comes in Forrest Print, Emerald Green and Black! ⠀
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#acupressure #sale #mondaymove #move #active #activewear #athlesuire #yogawear #yoga #press #points #tcm #chinesemedicine #gallbladder #woodelement #renew #tendons #ligaments #channel #merdidian #refresh #pain #ITband #healthy #body #fashion #witha #purpose
⠀ COURAGE FRIENDS ⠀ The ACU-points on the WOOD ELEMENT show you how to help yourself with Glute and IT band release, press those for relief across the back of the hips and outside of the legs. The other points show you where to press to help boost your liver and detox the body. ⠀ Your NEW WOOD element outfit will be a reminder that WOOD energy can be wild, like branches, blowing in the wind.⠀ ⠀ Go for it, let loose! 3 days left, before your top choice is swooped! WOOD ELEMENT comes in Forrest Print, Emerald Green and Black! ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #acupressure  #sale  #mondaymove  #move  #active  #activewear  #athlesuire  #yogawear  #yoga  #press  #points  #tcm  #chinesemedicine  #gallbladder  #woodelement  #renew  #tendons  #ligaments  #channel  #merdidian  #refresh  #pain  #ITband  #healthy  #body  #fashion  #witha  #purpose 
"The Itis.".
AKA bursitis

Anyone with lateral hip pain has heard of greater trochanter bursitis.  Bursa are essentially unfilled balloons that sit between bone and tendon ,bone and muscle, or even muscle on muscle.  You normally don't see it unless there is friction which causes the balloon to fill.  This is a good picture of a Bursa which is between the gluteus maximus and gluteus medius.  The needle tip is just about to enter the Bursa which is the dark thin line.

Bursitis is often the smoke not the fire so you have to determine the cause.

This is a pretty cool #ultrasound guided injection! 💪🤙🧠💉
#sportsmedicine #hippain #itband #bursitis #mskus #injections #physiatry #movesportsandspine #chronicpain #running #weightlifting #activelifestyle
"The Itis.". AKA bursitis Anyone with lateral hip pain has heard of greater trochanter bursitis. Bursa are essentially unfilled balloons that sit between bone and tendon ,bone and muscle, or even muscle on muscle. You normally don't see it unless there is friction which causes the balloon to fill. This is a good picture of a Bursa which is between the gluteus maximus and gluteus medius. The needle tip is just about to enter the Bursa which is the dark thin line. Bursitis is often the smoke not the fire so you have to determine the cause. This is a pretty cool #ultrasound  guided injection! 💪🤙🧠💉 #sportsmedicine  #hippain  #itband  #bursitis  #mskus  #injections  #physiatry  #movesportsandspine  #chronicpain  #running  #weightlifting  #activelifestyle 
We’ve always said the reason we take the time to invest in our personal training program is to help anyone that wants to live the best version of their own life whether it’s to walk a flight of stairs or in this case run a marathon in under 4 hours. When you invest in the person, the goal and the relationship everything else takes its natural course. Congratulations to Tim and @joshwaterman_ 🎉🏃🏼‍♂️🏅 #marathon #chicagomarathon #fitfam #proud #team #squad #buffalove #roadrunning #personaltrainer #training #strength #muscle #itband #hardworkspaysoff #friendship #grateful #fitness19williamsville #invest #health #happiness #fleetfeetbuffalo
We’ve always said the reason we take the time to invest in our personal training program is to help anyone that wants to live the best version of their own life whether it’s to walk a flight of stairs or in this case run a marathon in under 4 hours. When you invest in the person, the goal and the relationship everything else takes its natural course. Congratulations to Tim and @joshwaterman_ 🎉🏃🏼‍♂️🏅 #marathon  #chicagomarathon  #fitfam  #proud  #team  #squad  #buffalove  #roadrunning  #personaltrainer  #training  #strength  #muscle  #itband  #hardworkspaysoff  #friendship  #grateful  #fitness19williamsville  #invest  #health  #happiness  #fleetfeetbuffalo 
Repost @dr.jacob.harden 
HOW TO ROLL FOR IT BAND SYNDROME
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You may have heard that you should foam roll your IT Band to get rid of IT Band Syndrome. Well, I don't really agree and I've made it no secret that I'm not a fan of foam rolling directly on the IT Band. Let me give you my rationale.👇🏻
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ITBS, or IT Band Syndrome, is caused by COMPRESSION of a fat pad underneath the band at the knee, usually due to lack of hip and knee strength and stability coupled with high training volumes and under-recovery. So if you have ITBS and a sensitive fat pad, we don't need to add more compression with a roller.
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The other reason I resort to staying off the band is because of the mechanism of rolling itself. ⚡Rolling works by modifying inputs and outputs in our brain to reduce pain sensations or relieve feelings of tightness. It DOES NOT release fascia, realign anything, or break down scar tissue.🙅🏻‍♂️ So you're not releasing the band to begin with, and since we are working on a neurological level, we don't have to be ultra specific with where we roll. We just want to be in the general vicinity. So if rolling everything around the band gives us the same mechanism, why go add that compressive force?🤷‍♀️
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Now, everything has context, and some will say that rolling on the band is 100x better. Maybe it is for them, and if you absolutely want to roll on the band, I can't stop you so I'll just provide some guidelines. Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too.
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Remember WHY we roll. It's simply a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission.🤜🏻🤕 And make sure you modify training load and do strength and stability work like I've shown you before to get to the root of the problem.
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Tag a friend with knee pain and share the wealth!
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#Prehab101 #mobilitymonday #itband #foamrolling #triggerpoints #nopain #movementasmedicine #legs
Repost @dr.jacob.harden HOW TO ROLL FOR IT BAND SYNDROME . You may have heard that you should foam roll your IT Band to get rid of IT Band Syndrome. Well, I don't really agree and I've made it no secret that I'm not a fan of foam rolling directly on the IT Band. Let me give you my rationale.👇🏻 . ITBS, or IT Band Syndrome, is caused by COMPRESSION of a fat pad underneath the band at the knee, usually due to lack of hip and knee strength and stability coupled with high training volumes and under-recovery. So if you have ITBS and a sensitive fat pad, we don't need to add more compression with a roller. . The other reason I resort to staying off the band is because of the mechanism of rolling itself. ⚡Rolling works by modifying inputs and outputs in our brain to reduce pain sensations or relieve feelings of tightness. It DOES NOT release fascia, realign anything, or break down scar tissue.🙅🏻‍♂️ So you're not releasing the band to begin with, and since we are working on a neurological level, we don't have to be ultra specific with where we roll. We just want to be in the general vicinity. So if rolling everything around the band gives us the same mechanism, why go add that compressive force?🤷‍♀️ . Now, everything has context, and some will say that rolling on the band is 100x better. Maybe it is for them, and if you absolutely want to roll on the band, I can't stop you so I'll just provide some guidelines. Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too. . Remember WHY we roll. It's simply a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission.🤜🏻🤕 And make sure you modify training load and do strength and stability work like I've shown you before to get to the root of the problem. . Tag a friend with knee pain and share the wealth! . #Prehab101  #mobilitymonday  #itband  #foamrolling  #triggerpoints  #nopain  #movementasmedicine  #legs 
Running Injuries: IT Band Syndrome 🏃‍♀️🏃‍♂️
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Happy Monday SCP fan! Over the next few weeks, we are going to be talking about common injuries runners experience. First up: IT Band Syndrome! We know running beats the heck out of the body, so we’re here to help you out. Especially with the #houmarathon and #houhalf in less than 100 days, we want to prep you as much as possible so you can run with little to no pain! 👣👣
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If you’re experiencing extreme pain when running (or even walking), please consult your healthcare provider. 👨‍⚕️👩‍⚕️ #scpfit #running
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#run #runner #marathon #itbandsyndrome #itband #legpain #runninginjury #runhouston #sportschiropractic #5k #htx #prevention
Running Injuries: IT Band Syndrome 🏃‍♀️🏃‍♂️ ..... Happy Monday SCP fan! Over the next few weeks, we are going to be talking about common injuries runners experience. First up: IT Band Syndrome! We know running beats the heck out of the body, so we’re here to help you out. Especially with the #houmarathon  and #houhalf  in less than 100 days, we want to prep you as much as possible so you can run with little to no pain! 👣👣 ..... If you’re experiencing extreme pain when running (or even walking), please consult your healthcare provider. 👨‍⚕️👩‍⚕️ #scpfit  #running  . . . . . . . . #run  #runner  #marathon  #itbandsyndrome  #itband  #legpain  #runninginjury  #runhouston  #sportschiropractic  #5k  #htx  #prevention 
Repost @theperformancedoc

Foam Rolling your IT Band:
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👉🏼If you're experiencing knee or hip pain and you believe the IT Band is the source of the pain then it would make sense to help increase Range of Motion and reduce pain by foam rolling it, wouldn't it?... Well no😶
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💥The IT band is not a muscle, its a thick sheath of fibrous tissue. In effect, it's a tendon as one of its main functions is to transfer the contractile force of the muscles that feed into it (TFL, Glute Med & Max). It's a structure which contains very little elastin so it's actual ability to stretch is minimal. In fact, it's probably not even desirable to stretch the IT band as it need to be taught in order to carry out its function🤔
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🔥INSTEAD, focus on stretching/foam rolling the muscles that feed into the IT Band - the TFL, the Glute Max and the Glute Med. This may reduce the tensile strain on the IT band and help reduce any IT Band related pain✌🏼
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#mobilitymonday #itband #fitness #functionalfitness #running #movementasmedicine #mobility #foamrolling #nopain
Repost @theperformancedoc Foam Rolling your IT Band: - 👉🏼If you're experiencing knee or hip pain and you believe the IT Band is the source of the pain then it would make sense to help increase Range of Motion and reduce pain by foam rolling it, wouldn't it?... Well no😶 . 💥The IT band is not a muscle, its a thick sheath of fibrous tissue. In effect, it's a tendon as one of its main functions is to transfer the contractile force of the muscles that feed into it (TFL, Glute Med & Max). It's a structure which contains very little elastin so it's actual ability to stretch is minimal. In fact, it's probably not even desirable to stretch the IT band as it need to be taught in order to carry out its function🤔 . 🔥INSTEAD, focus on stretching/foam rolling the muscles that feed into the IT Band - the TFL, the Glute Max and the Glute Med. This may reduce the tensile strain on the IT band and help reduce any IT Band related pain✌🏼 . #mobilitymonday  #itband  #fitness  #functionalfitness  #running  #movementasmedicine  #mobility  #foamrolling  #nopain 
Current issue so this video might help you guys.... #Repost @moveu_official with @get_repost
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Episode 477: #ITBandPain! 🔥⚡️Many of you experience IT band pain and have no idea why! You often just foam roll and beat it up!  Your IT band pain all comes down to pelvic position, glute activation, and and core engagement. When the pelvis falls into anterior tilt🔄, the glutes and abs are essentially off. When the glute max is off, the IT band no longer gets the support it needs from your back side. 🍑The TFL muscle drawn🖍 on the side of my hip will have to take over if the glute is not activating properly. See the line of drive from the TFL muscle? As it tightens, it can actually buckle the knee inward and cause knee alignment issues!
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The goal 🥅of this video is to provide you with some quick relief for your IT band, knee pain, and some “referral” pain ⚡️that you have down the side of the leg. Instead of just foam rolling the IT band, attack 🔪the TFL muscle on the outside of the hip! Stretch the hip with a little side bend and drive the hip to the side as far as you can. Hold onto something if you need to✊. Keep your body very square⬛️. .
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The long-term solution 📈to this pain is to align the feet, pelvis, torso, and shoulders and learn to activate the glutes and abs during exercise. After strengthening them through exercise, those inactive muscles will become more active on their own! Tension will be taken off of the IT band when the glute max becomes more active.😊 Refer to the plethora of videos that we have done to help you align and activate the body. .
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Badass art by @ashleykayart 😍
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-💻Written by Andrew Dettelbach @MoveUShirtlessDude
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⚡️Want more help from us? The MoveU online program has allowed us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.⚡️
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#MoveU #painrelief #Fitness #getfit #fitfam #humor #education #powerful #loveyourbody #fun #Strength #Mobility #happiness #health #wellness #rehab #posture #prehab #biomechanics #ITBand #TFL #kneepain #hippain #sciatica #stability #mobility
Current issue so this video might help you guys.... #Repost  @moveu_official with @get_repost ・・・ Episode 477: #ITBandPain ! 🔥⚡️Many of you experience IT band pain and have no idea why! You often just foam roll and beat it up! Your IT band pain all comes down to pelvic position, glute activation, and and core engagement. When the pelvis falls into anterior tilt🔄, the glutes and abs are essentially off. When the glute max is off, the IT band no longer gets the support it needs from your back side. 🍑The TFL muscle drawn🖍 on the side of my hip will have to take over if the glute is not activating properly. See the line of drive from the TFL muscle? As it tightens, it can actually buckle the knee inward and cause knee alignment issues! . . The goal 🥅of this video is to provide you with some quick relief for your IT band, knee pain, and some “referral” pain ⚡️that you have down the side of the leg. Instead of just foam rolling the IT band, attack 🔪the TFL muscle on the outside of the hip! Stretch the hip with a little side bend and drive the hip to the side as far as you can. Hold onto something if you need to✊. Keep your body very square⬛️. . . The long-term solution 📈to this pain is to align the feet, pelvis, torso, and shoulders and learn to activate the glutes and abs during exercise. After strengthening them through exercise, those inactive muscles will become more active on their own! Tension will be taken off of the IT band when the glute max becomes more active.😊 Refer to the plethora of videos that we have done to help you align and activate the body. . . Badass art by @ashleykayart 😍 . . -💻Written by Andrew Dettelbach @MoveUShirtlessDude . . ⚡️Want more help from us? The MoveU online program has allowed us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.⚡️ . . #MoveU  #painrelief  #Fitness  #getfit  #fitfam  #humor  #education  #powerful  #loveyourbody  #fun  #Strength  #Mobility  #happiness  #health  #wellness  #rehab  #posture  #prehab  #biomechanics  #ITBand  #TFL  #kneepain  #hippain  #sciatica  #stability  #mobility 
#Repost @moveu_official
• • •
Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out.
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.
When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift.
.
.
When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors!
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.
This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. .
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Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. .
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
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#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Soccer #Tennis #Baseball #UFC #MuayThai #Lifting #BodyBu
#Repost  @moveu_official • • • Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out. . . When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift. . . When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors! . . This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . . Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. . 🎨 by @AshleyKayArt 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Soccer  #Tennis  #Baseball  #UFC  #MuayThai  #Lifting  #BodyBu 
#Repost @moveu_official
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#Repost @moveu_official
• • •
Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out.
.
.
When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift.
.
.
When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors!
.
.
This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. .
.
Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. .
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃
🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
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#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Soccer #Tennis #Baseball #
#Repost  @moveu_official • • • #Repost  @moveu_official • • • Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out. . . When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift. . . When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors! . . This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . . Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. . 🎨 by @AshleyKayArt 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Soccer  #Tennis  #Baseball  #
#MedalMonday So last year, as part of my #30Before30List, I set out to run a #10kmRace. I’ve run for a long time, but never even considered a race 🤷🏽‍♀️ so I signed up to the #Chester10k back in March. This is no mean feat when you have #Lupus and #KidneyDisease!
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In the run up to it, I put so much pressure on myself. I cried at my #RunningClub because I couldn’t do it. I had terrible #ITBand problems and i genuinely didn’t think I would get to the finish! But I did. In 1:18:21. Slow and stead and all that jazz!
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Fast forward to now, October and the month of my #30thBirthday. I’m now the proud owner of all these medals. I’ve run #5km, #10km and even 2 #HalfMarathons as well as @parkrunuk.
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Not only that, I’ve volunteered, marshalled, supported and cheered at plenty of races. I’m part of an amazing community, a really lovely, supportive #RunningClub @penyfforddrunclub and whilst my body is (semi) working, I’m gonna keep going. Next weekend is the #Flintshire10k. Swiftly followed by @runrocknroll #LasVegasHalfMarathon.
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By the end of this year? I’ll have run 4 half marathons!! How mad is that for someone who’s kidneys are trying to eject themselves at every opportunity! I’m so proud of myself. And grateful for everyone who supports me and keeps me going when I’m too poorly to #Run ❤️
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#RunningGirl #ThisGirlCan #RunningCommunity #UkRunClub #UKRunChat #NorthWalesRunners #LupusRunner #RunningMummy #Runner #FemaleRunner #InstaRunnersWales
#MedalMonday  So last year, as part of my #30Before30List , I set out to run a #10kmRace . I’ve run for a long time, but never even considered a race 🤷🏽‍♀️ so I signed up to the #Chester10k  back in March. This is no mean feat when you have #Lupus  and #KidneyDisease ! 🔸 In the run up to it, I put so much pressure on myself. I cried at my #RunningClub  because I couldn’t do it. I had terrible #ITBand  problems and i genuinely didn’t think I would get to the finish! But I did. In 1:18:21. Slow and stead and all that jazz! 🔸 Fast forward to now, October and the month of my #30thBirthday . I’m now the proud owner of all these medals. I’ve run #5km , #10km  and even 2 #HalfMarathons  as well as @parkrunuk. 🔸 Not only that, I’ve volunteered, marshalled, supported and cheered at plenty of races. I’m part of an amazing community, a really lovely, supportive #RunningClub  @penyfforddrunclub and whilst my body is (semi) working, I’m gonna keep going. Next weekend is the #Flintshire10k . Swiftly followed by @runrocknroll #LasVegasHalfMarathon . 🔸 By the end of this year? I’ll have run 4 half marathons!! How mad is that for someone who’s kidneys are trying to eject themselves at every opportunity! I’m so proud of myself. And grateful for everyone who supports me and keeps me going when I’m too poorly to #Run  ❤️ 🔸 #RunningGirl  #ThisGirlCan  #RunningCommunity  #UkRunClub  #UKRunChat  #NorthWalesRunners  #LupusRunner  #RunningMummy  #Runner  #FemaleRunner  #InstaRunnersWales 
#Repost @moveu_official with @get_repost
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💥IT (iliotibital) Band Issues? ☄️Knee Pain?  Hip Issues? TFL (tensor fascia lata) Pain or tightness? 🗣Tag someone with at least one hip.  Or someone who just likes to look at men in ballet attire speaking in a southern accent😉. .
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The IT band runs from the pelvis to the tibia, crossing the hip and knee.  Common issues with it include pain at the outer knee (where the band passes the femoral epicondyle), especially when running.  It’s typically an overuse “injury” caused from repetitive motions like running, biking, excessive squatting, rowing, etc. .
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Treatment generally begins with RICE (rest, ice, compress, elevate) and some foam rolling (let’s not get into the whole topic of rolling the IT Band, K?  Not to the point of this post) which is fine and all, but if you do not address the underlying issues you are just buying yourself a little more time.  Watch this a few times if you need to so you really understand the concept of the positioning here.  This can be a massive step in addressing the root cause. .
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The top line of the tablet shows the TFL muscle activation and the bottom line shows the glute.  This demonstrates the whole knee/hip/foot positioning we yell at you guys about constantly.  That outward positioning should come from the glute, and this illustrates that.  Simply cranking the knee out is not what we are telling you to do in all our videos.  Give your poor TFL a break and kick that glute in the @ss. (See what I did there?) Go ahead and smash your TFL but don’t make the mistake of thinking that alone is going to help long-term. .
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🎨 Latex #art by @AshleyKayArt
📹 by @theautomaker
💻Written by Katie Goss @MoveUKatie
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, check out our merchandise and begin improving today at MoveU.com or simply click the link in our bio.🌐
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#MoveU #FixYoShit #ITBand #IT #Iliotibitalband #Iliotibital #Knee #Hip #EMG #Anatomy #AnatomyPaint #AnatomyArt
#Repost  @moveu_official with @get_repost ・・・ 💥IT (iliotibital) Band Issues? ☄️Knee Pain? Hip Issues? TFL (tensor fascia lata) Pain or tightness? 🗣Tag someone with at least one hip. Or someone who just likes to look at men in ballet attire speaking in a southern accent😉. . . The IT band runs from the pelvis to the tibia, crossing the hip and knee. Common issues with it include pain at the outer knee (where the band passes the femoral epicondyle), especially when running. It’s typically an overuse “injury” caused from repetitive motions like running, biking, excessive squatting, rowing, etc. . . Treatment generally begins with RICE (rest, ice, compress, elevate) and some foam rolling (let’s not get into the whole topic of rolling the IT Band, K? Not to the point of this post) which is fine and all, but if you do not address the underlying issues you are just buying yourself a little more time. Watch this a few times if you need to so you really understand the concept of the positioning here. This can be a massive step in addressing the root cause. . . The top line of the tablet shows the TFL muscle activation and the bottom line shows the glute. This demonstrates the whole knee/hip/foot positioning we yell at you guys about constantly. That outward positioning should come from the glute, and this illustrates that. Simply cranking the knee out is not what we are telling you to do in all our videos. Give your poor TFL a break and kick that glute in the @ss. (See what I did there?) Go ahead and smash your TFL but don’t make the mistake of thinking that alone is going to help long-term. . . 🎨 Latex #art  by @AshleyKayArt 📹 by @theautomaker 💻Written by Katie Goss @MoveUKatie ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, check out our merchandise and begin improving today at MoveU.com or simply click the link in our bio.🌐 . . #MoveU  #FixYoShit  #ITBand  #IT  #Iliotibitalband  #Iliotibital  #Knee  #Hip  #EMG  #Anatomy  #AnatomyPaint  #AnatomyArt 
Monday night anatomy lesson 😉😘 #Repost @moveu_official
• • •
Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out.
.
.
When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift.
.
.
When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors!
.
.
This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . .
#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Soccer #Tennis #Baseball #Boxing #MMA #Football #NFL #NHL #MLB #UFC #MuayThai #Lifting #BodyBuilding #Glutes
Monday night anatomy lesson 😉😘 #Repost  @moveu_official • • • Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out. . . When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift. . . When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors! . . This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Soccer  #Tennis  #Baseball  #Boxing  #MMA  #Football  #NFL  #NHL  #MLB  #UFC  #MuayThai  #Lifting  #BodyBuilding  #Glutes 
Stretching while enjoying wine 🍷 👍🏻 Not a bad way to do it!! Great hamstring, groin and IT Band stretch with IdealStretch!
#idealstretch #idealknee #hamstring #hamstringstretch #groinstretch #abductors #itbandstretch #itbandsyndrome #itband #napavalley #stretchingtips #stretching
Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out.
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When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift.
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When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors!
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.
This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. .
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Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. .
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
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#MoveU #FixYoShit #FAI #HipImpingement #ITB #ITband #TFL #TensorFasciaeLatae #Hockey #Soccer #Tennis #Baseball #UFC #MuayThai #Lifting #BodyBuilding #Glutes
Have you been told to push your knees out in a squat? 🏋️‍♂️If you struggle with IT band pain or hip pain on the side of your hip, it is likely that your glutes are weak. This video is meant to show you how engaging the glutes will help to reduce how much your “TFL” muscle, and ultimately your quads, will be engaged. The goal isn’t to STOP them from engaging, but rather, to even things out. . . When squatting, gently twisting your feet into the ground like a corkscrew and rotating your leg outward (without your feet actually twisting) is a great way to engage the glutes before you start squatting. As you begin your descent, keep twisting your legs into the ground and opening your legs slightly as the knees bend. This will engage the glutes and take less force off of the quads and knees. For people that squat and have patellar tendonitis, it may be because you aren’t including your glutes in the lift. . . When standing up, continue to gently push the knees outward and think about twisting your feet into the ground as your legs straighten. Finish by thrusting your pelvis forward and squeezing the glutes hard at the top of the squat. This forward thrust will also involve more of your hamstrings. It helps to use as much of your quads, adductors, glutes, and hamstrings as you can, not just the quads and adductors! . . This video isn’t about squat form… everyone has a different stance, depth, outward rotation, forward lean, breathing technique, etc. The goal here it to show that if your knees are falling inward on a squat, it is likely because those glutes are not strong enough or your mind isn’t connected to your glutes yet. . . Device: FlexrGO by @healertechusa use code “MOVEU” for 10% off. . 🎨 by @AshleyKayArt 📹 by @theautomaker 💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐 . .
#MoveU  #FixYoShit  #FAI  #HipImpingement  #ITB  #ITband  #TFL  #TensorFasciaeLatae  #Hockey  #Soccer  #Tennis  #Baseball  #UFC  #MuayThai  #Lifting  #BodyBuilding  #Glutes 
✅How to get started foam rolling.

You can use a foam roller on any part of the body, but it's especially great for your calf muscles, lats (back muscles), quads, hamstrings and butt. No matter what part of the body you're focusing on, your goal should be to roll back and forth for 30 seconds to a minute for each muscle group. Any time you find a sore spot (you'll know when you do), you should make your best effort to stay there for around 15 seconds in order for the tissue to have time to release.

And be aware: if this is your first time foam rolling, you may find it painful—even excruciating—when you first start out. Keep with it for a few weeks and the pain will ease up.

To keep flexible, stress-free, and avoid injuries, you should aim to foam roll on a daily basis for 5 to 20 minutes. But even a few times a week will make a big difference!
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#flexible #myofascialrelease #calves #itband #morningstretch #relax #eveningstretch #preworkout #homeuse #kerrysfitnessstudio
✅How to get started foam rolling. You can use a foam roller on any part of the body, but it's especially great for your calf muscles, lats (back muscles), quads, hamstrings and butt. No matter what part of the body you're focusing on, your goal should be to roll back and forth for 30 seconds to a minute for each muscle group. Any time you find a sore spot (you'll know when you do), you should make your best effort to stay there for around 15 seconds in order for the tissue to have time to release. And be aware: if this is your first time foam rolling, you may find it painful—even excruciating—when you first start out. Keep with it for a few weeks and the pain will ease up. To keep flexible, stress-free, and avoid injuries, you should aim to foam roll on a daily basis for 5 to 20 minutes. But even a few times a week will make a big difference! . . #flexible  #myofascialrelease  #calves  #itband  #morningstretch  #relax  #eveningstretch  #preworkout  #homeuse  #kerrysfitnessstudio 
Finished week 2 day 3 #w2d3 of #couchto5k before the children were up for the day.  I usually have zero motivation at night so I’m glad that I drug myself outside this morning. My knees are starting to be sore... as well as my plantar fascia, but I think it is IT band related. I rolled them once and it hurt so good... so that means there will need to be more torture sessions in my future 😬
Finished week 2 day 3 #w2d3  of #couchto5k  before the children were up for the day. I usually have zero motivation at night so I’m glad that I drug myself outside this morning. My knees are starting to be sore... as well as my plantar fascia, but I think it is IT band related. I rolled them once and it hurt so good... so that means there will need to be more torture sessions in my future 😬
⚫️⏹⏹ Flexibility - Focus  Quadriceps - ⏹⏹⚫️. Keep your body alignment while stretching. Head over shoulders- shoulders aligned with hips- hips aligned with feet. Slight engagement of Core and Glute area will produce a desirable Quadriceps stretch. ⏹ ⤵️⤵️⤵️⤵️⤵️⤵️⤵️⤵️⤵️. www.perfitfitness.com
@paintherapy. . . . . 🔴
#trainsmarter  #fittips #stretch #yoga #personaltraining  #physicaltherapy #kneepain #exercisephysiology #bodybuilding #goodform #pain #legs #deeptissue #posture #stevemurpheyquads #hippain #kneepain  #legworkout #massagetherapist #backpain #glutes #massagetherapy #triggerpoint #Legday #movementculture #quads #itband #selfmyofascialtherapy #flexibility
⚫️⏹⏹ Flexibility - Focus Quadriceps - ⏹⏹⚫️. Keep your body alignment while stretching. Head over shoulders- shoulders aligned with hips- hips aligned with feet. Slight engagement of Core and Glute area will produce a desirable Quadriceps stretch. ⏹ ⤵️⤵️⤵️⤵️⤵️⤵️⤵️⤵️⤵️. www.perfitfitness.com @paintherapy. . . . . 🔴 #trainsmarter  #fittips  #stretch  #yoga  #personaltraining  #physicaltherapy  #kneepain  #exercisephysiology  #bodybuilding  #goodform  #pain  #legs  #deeptissue  #posture  #stevemurpheyquads  #hippain  #kneepain  #legworkout  #massagetherapist  #backpain  #glutes  #massagetherapy  #triggerpoint  #Legday  #movementculture  #quads  #itband  #selfmyofascialtherapy  #flexibility 
This photo captures how much fun I had competing today in the MEC Campbell Valley Speedway 5km race. I'm not even touching the ground! #hoka #timetofly 😂  It's a short distance but coming off an injury and being able to run anything is awesome! It was also pretty sweet to run competitively in the lead pack throughout the race and take a 6th place finish! 5km in 19:35 is a new personal best! 
Huge congrats to @ectoplasm_mutagen on running his second ever Half Marathon 21.1km in roughly 1hr 51min! That's so good to get in under 2 hrs! And he looked so happy at the end! 
Congrats to everyone who ran today it was a beautiful day! 
#run #running #marathon #halfmarathon #ultramarathontraining #mountainrun #fitness #healthylifestyle #weightloss #ITband #kneeinjury #physiotherapy #runninggang #loseweightfast #runrunrun
This photo captures how much fun I had competing today in the MEC Campbell Valley Speedway 5km race. I'm not even touching the ground! #hoka  #timetofly  😂 It's a short distance but coming off an injury and being able to run anything is awesome! It was also pretty sweet to run competitively in the lead pack throughout the race and take a 6th place finish! 5km in 19:35 is a new personal best! Huge congrats to @ectoplasm_mutagen on running his second ever Half Marathon 21.1km in roughly 1hr 51min! That's so good to get in under 2 hrs! And he looked so happy at the end! Congrats to everyone who ran today it was a beautiful day! #run  #running  #marathon  #halfmarathon  #ultramarathontraining  #mountainrun  #fitness  #healthylifestyle  #weightloss  #ITband  #kneeinjury  #physiotherapy  #runninggang  #loseweightfast  #runrunrun 
Why not do the stretching inside post run? » 
It’s even better when your friend has a super soft fluffy rug 😍
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Don’t forget to stretch that IT band! People skip this one so often
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It will also stretch the glutes a little »
» » 
#michellemccabefitness #mcfit #itband #iliotibialband #glutes #stretch #mobility #injuryprevention #postrun #postrunstretch #relax #comfystretching #floorstretch #pt #coach #lifestyle #fitgirl #fitlife #dedication #motivation #progress
Why not do the stretching inside post run? » It’s even better when your friend has a super soft fluffy rug 😍 » Don’t forget to stretch that IT band! People skip this one so often » It will also stretch the glutes a little » » » #michellemccabefitness  #mcfit  #itband  #iliotibialband  #glutes  #stretch  #mobility  #injuryprevention  #postrun  #postrunstretch  #relax  #comfystretching  #floorstretch  #pt  #coach  #lifestyle  #fitgirl  #fitlife  #dedication  #motivation  #progress 
IMPROVE YOUR HIP STRENGTH
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Here’s a great exercise for anyone who has suffered from hip or knee pain related to weakness or instability. This is especially useful for you runners out there.
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A main requirement of your hip musculature is the ability to control and decelerate motion as your limb moves with walking and running. The gluteus medius (GM) gets a lot of attention because of its function, but it is very important when it comes to injury prevention.
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With this exercise I’m working the GM to keep my hips off the ground while I move into hip flexion and extension, which is lengthening the muscle under load to work on control.
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It’s definitely harder than it looks. Give this a try as a part of your stability rehab / pre-hab.
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#RehabWithTyler
#RehabWithTylerRunSeries
IMPROVE YOUR HIP STRENGTH . Here’s a great exercise for anyone who has suffered from hip or knee pain related to weakness or instability. This is especially useful for you runners out there. . A main requirement of your hip musculature is the ability to control and decelerate motion as your limb moves with walking and running. The gluteus medius (GM) gets a lot of attention because of its function, but it is very important when it comes to injury prevention. . With this exercise I’m working the GM to keep my hips off the ground while I move into hip flexion and extension, which is lengthening the muscle under load to work on control. . It’s definitely harder than it looks. Give this a try as a part of your stability rehab / pre-hab. . . . #RehabWithTyler  #RehabWithTylerRunSeries 
Made my way to the East River Track for my longest run since the injury began. Hoping for more long runs to come. #newbalance #itband #boston2019
Made my way to the East River Track for my longest run since the injury began. Hoping for more long runs to come. #newbalance  #itband  #boston2019 
I had the pleasure of working on @andyhnilo yesterday to help him with some #lowbackpain he was having. Thanks to @electronsplus #guidedpemf #therapy I was able to pinpoint the source was coming from his #itband and #glutemed We used #triggerpoint therapy to release in witching a matter of minutes!! If you are experiencing #chronicpain that doesn’t seem to go away no matter what you do; I highly recommend giving this a shot. I was a #patient before I was a #practitioner and it changed my life. #pemf works on a #cellular level to #recharge your #body and #dormant #nerveendings so you can have a #betterqualityoflife Message me for an appointment or check out my website www.bodybycor.com
I had the pleasure of working on @andyhnilo yesterday to help him with some #lowbackpain  he was having. Thanks to @electronsplus #guidedpemf  #therapy  I was able to pinpoint the source was coming from his #itband  and #glutemed  We used #triggerpoint  therapy to release in witching a matter of minutes!! If you are experiencing #chronicpain  that doesn’t seem to go away no matter what you do; I highly recommend giving this a shot. I was a #patient  before I was a #practitioner  and it changed my life. #pemf  works on a #cellular  level to #recharge  your #body  and #dormant  #nerveendings  so you can have a #betterqualityoflife  Message me for an appointment or check out my website www.bodybycor.com
Fab to have so many wonderful (& brave!) friends willing to let me practice my new found acupuncture skills! 
Thanks guys! 
#goodfriends #farnfam #farnsfield #acupuncture #flinnfit #flinnfitness #flinnstagram #sportsmassage #sportstherapy #strongbodystrongmind #sportsmassageatthestudio #sportsmassagetherapist #sportsmassagetherapy #itbandsyndrome #itband #itb
This.this.this. 👏👏👏 #RepostSave @moveu_official with @repostsaveapp ・・・ 💥IT (iliotibital) Band Issues? ☄️Knee Pain?  Hip Issues? TFL (tensor fascia lata) Pain or tightness? 🗣Tag someone with at least one hip.  Or someone who just likes to look at men in ballet attire speaking in a southern accent😉. .
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The IT band runs from the pelvis to the tibia, crossing the hip and knee.  Common issues with it include pain at the outer knee (where the band passes the femoral epicondyle), especially when running.  It’s typically an overuse “injury” caused from repetitive motions like running, biking, excessive squatting, rowing, etc. .
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Treatment generally begins with RICE (rest, ice, compress, elevate) and some foam rolling (let’s not get into the whole topic of rolling the IT Band, K?  Not to the point of this post) which is fine and all, but if you do not address the underlying issues you are just buying yourself a little more time.  Watch this a few times if you need to so you really understand the concept of the positioning here.  This can be a massive step in addressing the root cause. .
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The top line of the tablet shows the TFL muscle activation and the bottom line shows the glute.  This demonstrates the whole knee/hip/foot positioning we yell at you guys about constantly.  That outward positioning should come from the glute, and this illustrates that.  Simply cranking the knee out is not what we are telling you to do in all our videos.  Give your poor TFL a break and kick that glute in the @ss. (See what I did there?) Go ahead and smash your TFL but don’t make the mistake of thinking that alone is going to help long-term. .
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🎨 Latex #art by @AshleyKayArt
📹 by @theautomaker
💻Written by Katie Goss @MoveUKatie
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🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, check out our merchandise and begin improving today at MoveU.com or simply click the link in our bio.🌐
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#MoveU #FixYoShit #ITBand #IT #Iliotibitalband #Iliotibital #Knee #Hip #EMG #Anatomy #AnatomyPaint #AnatomyArt
This.this.this. 👏👏👏 #RepostSave  @moveu_official with @repostsaveapp ・・・ 💥IT (iliotibital) Band Issues? ☄️Knee Pain? Hip Issues? TFL (tensor fascia lata) Pain or tightness? 🗣Tag someone with at least one hip. Or someone who just likes to look at men in ballet attire speaking in a southern accent😉. . . The IT band runs from the pelvis to the tibia, crossing the hip and knee. Common issues with it include pain at the outer knee (where the band passes the femoral epicondyle), especially when running. It’s typically an overuse “injury” caused from repetitive motions like running, biking, excessive squatting, rowing, etc. . . Treatment generally begins with RICE (rest, ice, compress, elevate) and some foam rolling (let’s not get into the whole topic of rolling the IT Band, K? Not to the point of this post) which is fine and all, but if you do not address the underlying issues you are just buying yourself a little more time. Watch this a few times if you need to so you really understand the concept of the positioning here. This can be a massive step in addressing the root cause. . . The top line of the tablet shows the TFL muscle activation and the bottom line shows the glute. This demonstrates the whole knee/hip/foot positioning we yell at you guys about constantly. That outward positioning should come from the glute, and this illustrates that. Simply cranking the knee out is not what we are telling you to do in all our videos. Give your poor TFL a break and kick that glute in the @ss. (See what I did there?) Go ahead and smash your TFL but don’t make the mistake of thinking that alone is going to help long-term. . . 🎨 Latex #art  by @AshleyKayArt 📹 by @theautomaker 💻Written by Katie Goss @MoveUKatie ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, check out our merchandise and begin improving today at MoveU.com or simply click the link in our bio.🌐 . . #MoveU  #FixYoShit  #ITBand  #IT  #Iliotibitalband  #Iliotibital  #Knee  #Hip  #EMG  #Anatomy  #AnatomyPaint  #AnatomyArt 
|| Meet my best friend/enemy 😅 I have forgotten to look after my IT bands adequately as of late, which has caused my lower back issues to flare up again. I got a stern telling off from my chiropractor earlier in the week because they were so tight. Better make some time to stretch and foam roll more often, and strengthen my adductors 😅 #lovetobestrong #iliotibialband #ITband #stretch #foamroller #newresolution #yoga #yogaeverydamnday #soretodaystrongtomorrow #OTyogi #occupationaltherapy #occupationaltherapist #fitnessjourney #fitness #strength #strong #strongwomen #strongnotskinny
|| Meet my best friend/enemy 😅 I have forgotten to look after my IT bands adequately as of late, which has caused my lower back issues to flare up again. I got a stern telling off from my chiropractor earlier in the week because they were so tight. Better make some time to stretch and foam roll more often, and strengthen my adductors 😅 #lovetobestrong  #iliotibialband  #ITband  #stretch  #foamroller  #newresolution  #yoga  #yogaeverydamnday  #soretodaystrongtomorrow  #OTyogi  #occupationaltherapy  #occupationaltherapist  #fitnessjourney  #fitness  #strength  #strong  #strongwomen  #strongnotskinny 
The diiiiiive!
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Went too fast. It felt good but tomorrow will hurt.
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Cold weather = many layers
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#cold #justrun #happiness #strive #trainingplan #cours #courseapied #gooutstayout #outdoors #moveorbouge #motivation #joie #endurance #endorphines #itband #enjoylittlethings #dive #forest #automn #automne #energy #feelingood #feelthepower #chambly #easyrun
Dry #cuppingtherapy for muscle recovery of #ITband. #legday
*Effective IT Band Release*
The IT Band, forever tight and forever a complaint of most people. While the IT Band serves a purpose being tight, foam rolling can help to release the muscles surrounding this band and target the true source of lateral leg issues - the TFL. Of course though there's a right and wrong way to do this. So instead of foam rolling transverse across your leg do this:
➖ Lay the foam roller parallel with your leg
➖ Support on your side and roll your whole ITB back and forth
➖ To target TFL switch the foam roller transversely and roll diagonally the middle of your quads/ITB at hip attachment 
This can still be a painful process but rolling parallel with your body will save you a lot of pain and still provide great relief! .
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#massage#massagetherapist#bodywork#body#mind#gym#fitness#itband#foamroll#legs#pain#tension#injury#rehab#prehab#fit#fitfam#youtuber#youtube#Spokane#bodybuilding#health#muscle#massagetherapy#yoga#balance#holistic#natural#wellness
*Effective IT Band Release* The IT Band, forever tight and forever a complaint of most people. While the IT Band serves a purpose being tight, foam rolling can help to release the muscles surrounding this band and target the true source of lateral leg issues - the TFL. Of course though there's a right and wrong way to do this. So instead of foam rolling transverse across your leg do this: ➖ Lay the foam roller parallel with your leg ➖ Support on your side and roll your whole ITB back and forth ➖ To target TFL switch the foam roller transversely and roll diagonally the middle of your quads/ITB at hip attachment This can still be a painful process but rolling parallel with your body will save you a lot of pain and still provide great relief! . . #massage #massagetherapist #bodywork #body #mind #gym #fitness #itband #foamroll #legs #pain #tension #injury #rehab #prehab #fit #fitfam #youtuber #youtube #Spokane #bodybuilding #health #muscle #massagetherapy #yoga #balance #holistic #natural #wellness 
Nothing quite like a forearm to the IT Band 🤘🏼😊#myofascialrelease #itband #massagetherapy #integratedmassage #fierceforearms #getmassagefeelbetter #yinovacenter 📷: @emmavthake 💖🙏🏼
Happy Friday! 🧘🏻‍♀️ #MFT #FoamRolling taken up a notch. Rollers are amazing, but medicine balls are best. Why? They roll with you in 360 direction and are harder than foam rollers which helps get into stubborn and deeper muscles like hamstrings etc. 1) #Glutes Notice I bend my leg over to stretch it and reach my piriformis. Roll over all of your glute not just the middle meaty part! 2) #ITband Thumbs up to IT band and vastus lateralis/ lateral quad and lateral hamstrings. I will roll this and bend my knee at the same time to enhance and get a better release. Bending your leg at your knee is more of an active release therapy versus a point work myofascial release. Try it! 3) #Hamstrings I can’t get this on a foam roller! Deep under my glutee where they attach is so painful! I will roll out at an angle to get the lateral backside of my IT band and outside hamstring(s) yes you have more than one back there. 4) my favorite, inner thigh and #groin area. Don’t forget these #adductors, again bend at the knee and straighten the leg for a stretch. 5) #Quad & #HipFlexors Many of my clients forget the very top! Don’t skip the ends of the muscles where the attach (close to knee and up by hip) especially if you drive or sit a lot, they will be more tight for you. 6) #Sacrum #gluteusmedius #LowerBack #Erectors #QuadratusLomborum Extras I roll out cause I feel these areas need love too, especially after a hard leg day with @jennpaolucci 😉 #MyofacialRelease #massage #therapy #selfcare #wellness #health #soreness #ARTtherapy #recovery #lifting #personalTraining #LegDay #form #stretching #gains #injury
Happy Friday! 🧘🏻‍♀️ #MFT  #FoamRolling  taken up a notch. Rollers are amazing, but medicine balls are best. Why? They roll with you in 360 direction and are harder than foam rollers which helps get into stubborn and deeper muscles like hamstrings etc. 1) #Glutes  Notice I bend my leg over to stretch it and reach my piriformis. Roll over all of your glute not just the middle meaty part! 2) #ITband  Thumbs up to IT band and vastus lateralis/ lateral quad and lateral hamstrings. I will roll this and bend my knee at the same time to enhance and get a better release. Bending your leg at your knee is more of an active release therapy versus a point work myofascial release. Try it! 3) #Hamstrings  I can’t get this on a foam roller! Deep under my glutee where they attach is so painful! I will roll out at an angle to get the lateral backside of my IT band and outside hamstring(s) yes you have more than one back there. 4) my favorite, inner thigh and #groin  area. Don’t forget these #adductors , again bend at the knee and straighten the leg for a stretch. 5) #Quad  & #HipFlexors  Many of my clients forget the very top! Don’t skip the ends of the muscles where the attach (close to knee and up by hip) especially if you drive or sit a lot, they will be more tight for you. 6) #Sacrum  #gluteusmedius  #LowerBack  #Erectors  #QuadratusLomborum  Extras I roll out cause I feel these areas need love too, especially after a hard leg day with @jennpaolucci 😉 #MyofacialRelease  #massage  #therapy  #selfcare  #wellness  #health  #soreness  #ARTtherapy  #recovery  #lifting  #personalTraining  #LegDay  #form  #stretching  #gains  #injury 
This weekend I’m getting serious about #stretching. I feel the effects of aging #nobigdeal 💁🏾‍♂️ #ithappens I’m coming for you legs #hipflexor #quad #upperleg #psoas and/or #hips
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 #legstretch #itband #streth #fit
#gains #body #fit #physique #ass #muscle #curves #squats #fitness #love #booty #glutes #squats #sickled #melanin #blackman
The Hips- the most common culprit responsible for lower-back pain!
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Even if you're not warming up to exercise, performing quick mobility drills or foam rolling can be a great way to at least temporarily alleviate lower-back pain.
-
Since our bodies operate as uniform system, all your muscles are connected in one way or another. The root of low-back pain typically isn't actually because of your lower back, but tightness from overactive surrounding muscles!
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Tightness in the hips is the most common, but your calves, glutes, or even upper back/shoulders can be to blame as well!
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I usually perform hip flexor stretches (see my post from a couple weeks ago) or foam roll (self-myofascial release) a couple times throughout the day, even more so if I've been driving for a while or sitting for most of the day. I find that the pain almost immediately lightens up or goes away completely!
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Foam rolling doesn't actually soften up your muscle tissue, but the pressure sends a signal to your brain telling it to relax that corresponding muscle.
-
If your goal is to loosen up tight muscles, you'll want to roll extremely slowly (yes, I really roll that slowly!), and even pause for several seconds when you reach a spot of notable tightness. I apply pressure for a few seconds, then move down the muscle bit by bit.
-
Another tip is to BREATHE. By slowly inhaling and exhaling, you can shift your body into more of a relaxed (parasympathetic) state, so that you’ll ease up on your overactive muscles.
-
The IT bands (the outside of your thigh where your quads and hamstrings connect) are typically the tightest region on your body, so you'll get the most bang for your buck if you allocate some time to these muscles.
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#fitness #fitnessfacts #fitnesstips #fitnesslife #exercise #exercises #exercisetips #liftweights #strengthtraining #bodybuilding #strengthcoach #buildmuscle #strength #foamroll #foamrolling #myofascialrelease #smr #recovery #muscletightness #itband
The Hips- the most common culprit responsible for lower-back pain! - Even if you're not warming up to exercise, performing quick mobility drills or foam rolling can be a great way to at least temporarily alleviate lower-back pain. - Since our bodies operate as uniform system, all your muscles are connected in one way or another. The root of low-back pain typically isn't actually because of your lower back, but tightness from overactive surrounding muscles! - Tightness in the hips is the most common, but your calves, glutes, or even upper back/shoulders can be to blame as well! - I usually perform hip flexor stretches (see my post from a couple weeks ago) or foam roll (self-myofascial release) a couple times throughout the day, even more so if I've been driving for a while or sitting for most of the day. I find that the pain almost immediately lightens up or goes away completely! - Foam rolling doesn't actually soften up your muscle tissue, but the pressure sends a signal to your brain telling it to relax that corresponding muscle. - If your goal is to loosen up tight muscles, you'll want to roll extremely slowly (yes, I really roll that slowly!), and even pause for several seconds when you reach a spot of notable tightness. I apply pressure for a few seconds, then move down the muscle bit by bit. - Another tip is to BREATHE. By slowly inhaling and exhaling, you can shift your body into more of a relaxed (parasympathetic) state, so that you’ll ease up on your overactive muscles. - The IT bands (the outside of your thigh where your quads and hamstrings connect) are typically the tightest region on your body, so you'll get the most bang for your buck if you allocate some time to these muscles. - - - #fitness  #fitnessfacts  #fitnesstips  #fitnesslife  #exercise  #exercises  #exercisetips  #liftweights  #strengthtraining  #bodybuilding  #strengthcoach  #buildmuscle  #strength  #foamroll  #foamrolling  #myofascialrelease  #smr  #recovery  #muscletightness  #itband 
I really wanted that run to be pain free... tightness re appeared after a mile and a half, moved down to pull my outer knee and then ended up with a little ache back in my foot. Just. Like. Before. I really hoped this week off would have eradicated all issues but seems like nothing has changed... Sports massage with the sadistic guy on Thursday so I’m hoping he can straighten out all these issues I’m having in all these muscles.... Two weeks today I’ll be in Switzerland, will I be running? 😳 #26point2 #marathontraining #injury #itb #itband #musclepull #garminforerunner235
I really wanted that run to be pain free... tightness re appeared after a mile and a half, moved down to pull my outer knee and then ended up with a little ache back in my foot. Just. Like. Before. I really hoped this week off would have eradicated all issues but seems like nothing has changed... Sports massage with the sadistic guy on Thursday so I’m hoping he can straighten out all these issues I’m having in all these muscles.... Two weeks today I’ll be in Switzerland, will I be running? 😳 #26point2  #marathontraining  #injury  #itb  #itband  #musclepull  #garminforerunner235