You have a huge sweep of fascia, or thin connective tisssue in a sheet, called your ITB (or TFL for pedants out there) which runs from your hip, down the outside of your leg to your knee. This frequently becomes tight and causes many people trouble. I'd suggest a tight ITB is your culprit. Using a foam roller, massage, and stretching to a lesser extent will all help.
If you get it right you should get immediate release to some degree, but you're not going to fix something like that perfectly. Do it again before bed and again in the morning.
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.
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.
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.
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.
Pull your head in Fuzzy. I was only sharing my opinon and there is no need for you to reply calling it a crock of shit. You might think it's a crock of shit but from my experience with ITB, the prescribed exercises and advice given to me by an Army physio was what finally fixed it. Foam rollers and massage are good to relieve the pressure and soreness but to get rid of ITB for good, you need to strengthen the failing leg muscles. For me it was the glutes not engaging, therefore allowing other leg muscles not to be insync and pulling the wrong way.
I concede, my language was not appropriate and I do apologise for that.
But my point still stands. ANY muscle subjected to contraction will develop tightness, knots and scar tissue as a result of training. Just because you never specifically feel an issue in the ITB as a result of improved musculature in no way means that this is still not happening, and that there are not potential issues there.
Engaging the glutes will ofcourse limit stress from the ITB, agreed. I think we can both agree that 90% of chronic issues stem from a weakness in the surrounding area rather than the source of pain itself. This still does not change the FACT that there will be tightness, scar tissue and knots building in the ITB, which tends to be extremely susceptible to such issues.
The reason I acted like a dickhead in my post, was that I wrongly assumed you suggested ice and rest only, as well as strengthening the glutes instead of getting the applied therapy. I also felt that you implied that you would therefore never need soft tissue work on the ITB ever again. I do not consider it merely a personal opinion when I advocate regular sot tissue work, it should be universal for anyone who takes their training seriously.
Apologies again.
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