How To Fix IT Band Syndrome With A Foam Roller Part 2 of 2

March 22, 2015

(0:00) In part two of this short series, I’m going to show you how to,
(0:03) now, strengthen the opposing muscle – one method.
(0:06) There are many methods for strengthening the opposing muscle group from the
(0:10) iliotibial band. In this case, we’re going to look at the
(0:14) ADDuctor – the adductor group on the inside of the leg. Since I was rolling out the outside of my leg,
(0:21) now I’m going to work on strengthening this because there is a balance and strength
(0:26) and tension between the outer and inner leg. So if your outer leg is tight
(0:30) it means that your inner leg is not working hard enough. It’s not
(0:34) able to hold enough of the strain and you’re taking it more on the outside. So you have to
(0:39) loose up the outside and tense up the inside so that you can get
(0:42) more of a balance between the two so that this side isn’t doing all the work
(0:46) so you can share the work between the two sides.
(0:50) So today – I have kids so I’m just going to use, you know,
(0:57) you can use a ball. In this case, I’m using a little bouncer, a
(1:01) kid’s bouncer because I have it in the house and it’s easy to use, but
(1:05) again, you can use a ball. I’ve used differentITBandBlog
(1:09) child’s balls or at the gym you can use gym balls. There’s all different kinds of things you can use. (1:14) If you’re at the gym you can use the adductor machine. There’s,
(1:18) again, many different ways to do this from
(1:22) overhead squats to regular squats to one-legged squats – there’s lots of ways to do this.
(1:30) I’m going to show you using the ball. There’s as a couple different ways you can use a
(1:34) ball. The first way, I sit down. Now, ideally,
(1:39) in this case, my knees are a little bit above my buttock.
(1:42) I don’t want that so I’m going to raise my buttock
(1:45) until my knees are about parallel, my
(1:52) upper leg is about parallel. And then I’m going to take
(1:55) the ball here – now you may or may not be able to my head and that’s okay, as
(2:00) long as you can see the ball and I know you can see that – and
(2:03) I’m going to take it between my legs and I’m simply going to squeeze,
(2:06) squeeze towards the center. Now you’ll notice that one side, in my case
(2:11) this side, is stronger on the adductor than this side.
(2:14) This is the weak side so I’m going to have to make
(2:19) sure that when I squeeze that I allow this left buttock to actually move
(2:24) out in a way to spread away because it’s used to tucking in and pulling towards the
(2:29) center. That’s going to give me more parity in the squeeze here, okay, more alignment and that’s key
(2:36) because if my left iliotibial band is giving me a problem, chances are
(2:43) my right iliotibial band is not going to be a problem. My right
(2:47) ADDuctor is going to be a little tighter than my left ADDuctor
(2:54) inner thigh. So I have to release the inner hip, the upper inner hip here
(3:02) so that my adductor can work. So I’m squeezing, I can just squeeze. You can just
(3:08) squeeze on and off. You can use an adductor machine.
(3:11) Another way to do this that I really like, is to take you through a range of
(3:15) motion and movement and so here,
(3:17) I simply place the ball between my legs – and again this doesn’t have to beimages
(3:22) such a large size. I like the large size just because I have it. I’ve used
(3:27) different sizes, but this allows me – it’s a little easier to start to push in.
(3:32) I can already feel these working as I bring my legs into alignment so the
(3:36) knees are not pointed out, but they’re facing forward. And then I’m simply going to squat.
(3:41) I’m going to do a squat by taking my knees directly forward, not
(3:45) out and releasing the ball, but directly forward and
(3:48) keeping the ball squeezed. The knees don’t go in front of the toes
(3:52) as I drop my buttocks. As I drop my buttocks, I’m going to
(3:56) squeeze even harder and then push into my heels, the area just in front of my heel,
(4:01) to come up straight. I can do this with my hands on my hips –
(4:05) and up. You really have to make sure that your
(4:09) hips are moving equally. Now I’m going to take my hands and place them actually behind my
(4:15) head, interlocked fingers with my elbows out to the side. You can’t see this now,
(4:19) but that’s why telling you. I’m going to drop my buttocks as I
(4:24) bend my knees forward so I can really get low, squeezing this ball and coming up.
(4:29) That’s all there is to it so have fun with it and let me know it works for you.

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