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Head, Memes, and School: Foam Roll With IT Band Pain? It's All About WHERE You Roll Tensor fasciae latae Glute Max Restrictions & trigger points in these muscles t IT Band tension & compresses ITB underlying fat pad G pain Biceps Femoris Vastus Lateralis Don't compress your IT Band with compressive foam Site of Compression rolling over the site of pain. & Pain Head of fibula Gerdy tubercle SQUAT Tibial tuberosity. UNIVERSITY @dr jacob harden @squat_university and I teamed up to discuss a topic that has been a little misunderstood by many - should you FOAM ROLL when dealing with IT band pain? Find out now 👇🏼 . If you guys remember my recent series on ITBS, you know that IT band pain is caused by compression of the band against a highly innervated (lots of nerves) piece of fat that covers the lateral femur. And I said that foam rolling DIRECTLY OVER the site of pain only brings out MORE compression & leads to ⬆️ pain ❌. . But one question came up a lot...Should we foam roll at all?!? 🤔 . When we were going through school, we had an anatomy lab where we dissected cadavers and physically cut into the IT Band. Let me tell you, it is an extremely thick piece of tissue. For this reason, deep tissue work like foam rolling isn’t likely to make a ton of a change in tension. However, the IT Band also has fascial connections to many other muscles of the lower leg (which are like a spider web of connective tissue that encapsulates and connect all of the muscles of your body). When foam rolling your lateral leg, you’re not only hitting your IT Band. You’re also rolling over tissues that connect to the IT Band such as the Vastus Lateralis (lateral quad), Biceps Femoris (lateral hamstrings), Glutes and TFL. . Restrictions in these muscles can contribute to excessive tension on the IT Band. Trigger points in these muscles can even refer pain to the lateral part of the knee, mimicking the exact symptoms of IT Band Syndrome. For this reason, foam rolling the lateral thigh to address restrictions in these connections can be extremely beneficial at decreasing lateral knee pain - just stay on those muscles and don't roll over the exact site of pain! ✅ . For lasting results, it takes a comprehensive plan of deep tissue work to remove stiffness AND strength-coordination work to address WHY the problem started (This means addressing the hips)! 🏋🏽 . Check out the blog article that @squat_university (5 min read) linked in his bio today to learn how to fully treat this IT band pain! __________________________________ SquatUniversity MyodetoxOrlando Myodetox

@squat_university and I teamed up to discuss a topic that has been a little misunderstood by many - should you FOAM ROLL when dealing with I...

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Memes, Common, and How To: Stop Foam Rolling The IT Band! lateralis intermuscular septum ITB IT Band epicondyle Fat Pad (source of pain) Gerdy's IT band tension compresses the underlying fat pad. @dr.jacob harden This compression triggers the outer knee pain. Don't compress it more with your foam roller THE TRUTH ABOUT IT BAND SYNDROME The iliotibial (IT) band is a thick sheet of connective tissue on the outside of the thigh and is a common source of pain on the outer knee. . We used to think that the band got tight and rubbed over the outside of the femur, causing 🔥friction and inflammation of a bursa on the outer knee. We now know that the IT band is locked down tighter than Fort Knox and isn't moving anywhere. And that bursa doesn't even exist. . What's really going on is a compression syndrome.🗜 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! If you've been rolling and you're not seeing results, put the roller away as you may be prolonging the irritation. . ✅Instead, 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. . Where do you want to go next with this? Do you want me to show you how to release the glute and TFL or do you want me to dive right into movement correction? Let me know below! . MyodetoxOrlando Myodetox

THE TRUTH ABOUT IT BAND SYNDROME The iliotibial (IT) band is a thick sheet of connective tissue on the outside of the thigh and is a common ...

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Ether, Memes, and Idealism: Balanced squat Left Hip Shift More Hi I Flexion Abduction External Rotation Adduction Internal Rotatio Less Ankle More Ankle Dorsiflexion Dorsiflexion Balanced Ankles, Knees, and Hips dr.Jacob harden DO YOU SHIFT TO ONE SIDE WHEN YOU SQUAT? The squat has a lot of moving parts that need to work in unison in order to produce an efficient, stable, and strong motion. There are quite a few common faults I see when 🔎 analyzing technique, and one of the most prevalent is a ↔ side to side shift. An ideal loaded squat will have left to right symmetry between the motions of the ankles, knees, and hips. So if we were to drop a plumb line between the 👣 feet, it would cross straight through the midline of the body. When you shift into one hip or the other, you lose that symmetry at all three joints. For a shift towards the LEFT hip, the resulting biomechanical asymmetries are... . 🔸More hip flexion and ankle dorsiflexion on the left, which can result in a pinch in either joint. 🔸Relative adduction and internal rotation of the left and abduction-external rotation on the right, which can cause hip pain on ether side depending on the shape of your acetabulum and femoral head. 🔸Relative valgus collapse and increased flexion of the left knee, which could be a factor in knee pain on the side of the shift. There are a number of possibilities for why this shift occurs. I like to clear mobility restrictions first, ensuring we have ⚖ even ankle dorsiflexion knee flexion-rotation, and hip flexion-abduction-rotation on both sides. Then we move on to motor control and 🏋 technical proficiency and start grooving the motions to clear muscular imbalances. I have ✌ two drills I use most often to repattern a hip shift, and I'm going to share them both with you later this week! MyodetoxOrlando Myodetox FutureproofYourBody

DO YOU SHIFT TO ONE SIDE WHEN YOU SQUAT? The squat has a lot of moving parts that need to work in unison in order to produce an efficient, s...

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Flexing, Memes, and Crossfit: Knee Pain? Check The Start Of Your Descent Correct Hips Engage Then Squat Down Patella (Kneecap) Area of Pain Patellar Tendon Incorrect Knee Push Forward Too Early Every squat, including a front squat, should start with the hips. In both videos - the squat ends in the same position. It's how the movement begins that makes these two squats different. When the knee moves forward first (right video) the joint instantly takes on forces that can lead to pain over time (for the science nerds out there there this is shear force). It also can push your bodyweight towards your toes - leading you to become off balance. The video on the left shoes a small hip hinge during the start of the squat. The chest then comes forward reflexively to stay balanced. This movement engages the posterior chain (the powerhouse to your body). It also limits pre-mature forward movement of the knee joint. The knee HAS to go forward eventually to reach the bottom position of the movement and keep the chest upright. It however is about WHEN and not IF it moves forward. The knees still flex at the same time the hips move if you do it correctly - they just won't jam forward at the start. In the bottom of the squat the forward knee movement is not harmful to the joint because the shear force is counteracted by a high amount of compression (basically there is a protective effect on the joint when you get there the right way). I have worked with HUNDREDS of patients as a doctor of physical therapy who have complaints of knee pain when squatting - the one common theme for many is loading the knee joint too early. Can some elite athletes get away with this movement sequence with pain?! Sure - but 99% of people CAN NOT. Squatting is all about moving at the hips & staying balanced - the rest takes care of itself. Try a squat at home with both ways of moving. Feel for how the tension in your body is placed when you jam your knee forward first AND when you move at the hips first. You may be surprised at what you find. ___________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit gym fit fitfam fitness
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