OP, allow me to say that I have a huge amount of experience with massage and self applied soft tissue work. I was able to stave off injuries that should have occured because of serious imbalances for quite some time because my muscle health was always excellent.
Everything UGLY has said so far has been spot on to the T. Listen to him word for word.
Mate, if it is ITB. Ice, rest and massage. Foam rollers are good but strengthing your glutes is what will make it go away. I had cronic ITB last year. Saw a physio. He gave me a few exercises to isolate the glutes and now no more ITB problems.
I'm sorry, but this is an absolute crock of shit. Minimising stress on a muscle, and treating the inevitable build up of knots and scar tissue in a muscle or two completely separate things. EVERY muscle that is stimulated will develop tightness and scar tissue as a result. The only way to alleviate these issues is with regular massage, foam rolling and other applied forms of friction and pressing on the muscle.
is there a healing process after it has been released?
I have ( i think i have) released one, today when the muscle isn't in use eg sitting down it feels fine slightly tight. But say if i was standing up on the train going home, it feels like the whole upper leg is tight. Where as the other one does not.
On the outer side of the leg about 1 - 2 inches above the knee it is still slightly sore, i don't know if its just from the massage or if its a fascia still there or another one that i missed.
There might be soreness, but you are pretty much good to go once it has been released.
ok, this issue has come down alot, however not completely. i sent an enquiry to a therapy place and this is there response
[FONT="]"Hi shashank[/FONT]
[FONT="]Thanks for the inquiry [/FONT]
[FONT="]Sound like you have 2 sets of problems but both related to each other. Firstly primary prob coming from lower back and glutes. Secondary prob is the compensating muscles which seems to be your hip flexors, tfl, and itb. And if the above is the diagnoses, then naturally your quads and hamis will tighten up. Also could mean another thing that may have caused it your using that leg as your dominant strength. Which means it's doing twice as much work as the other leg. Many reasons why that could have happened. Regardless you need to firstly reduce the weight down 30-40% start stretching twice a day lower back down inc legs front and back. And you will need 2-3 sessions of sports massage treatment which Inc myfacial release. [/FONT]
[FONT="] [/FONT]
[FONT="]I will be flying out sat evening with work for 2 weeks. So if you want to come in to clinic on thurs pls contact me ASAP on 0413540540[/FONT]
[FONT="] [/FONT]
[FONT="]Thank you[/FONT]
[FONT="] [/FONT]
[FONT="]Mike Manoukian [/FONT]
[FONT="]Absolute Healing [/FONT]
Sports massage"
I just invested in a foam roller and want to see how that goes first, main question here is, is it neccessary to reduce the weight, the problem has eased up a fair bit.
Good investment. The thing is,t he foam roller has to hurt you, find the tender spots and move a few inches up and down around it. YOu will want to cry but just tough through it and eventually the pain will get less and less. You need to spend a good 5 minutes starting at the the bottom of the itb and working right up to the top.
That therapy place sounds absolutely perfect, the guy has clearly identified the issue. I would strongly suggest that you see him atleast once a month, and dedicate times for regular foam rolling.
It's easy to spend plenty of time lifting, and to a point working on your diet. Where most people really fail is the little recovery work like this that makes the biggest differences. You think the Bulgarians could have handled what they did where they not getting massage 2-3 times a day?
All things considered, this is a relatively minor problem that will sort itself out with some applied pressure. When it is is sorted, it's up to you to keep ontop of this recovery work.