Thread: IT band/glute tightness

What seemed to help me was dynamic flexiblity work before training. Things like lateral squats, single leg bridges, reverse lunges, straight leg marches and high knees all helped my flexibility.

a good stretch i use, i dont know what the name is (try and follow)

Lay on your back with your legs bent and your feet on the ground.

Take the leg that you want to stretch and put it in a position so that the outside of the ankle of the leg you want to stretch is placed just above the oposite legs knee (make sure the shin of the leg you are stretching is parralelto the ground).

lean foward and grab the leg you are not streaching and pull it towards you.

If done the way it should be done you will feel it pull in your glutes big time.

good luck following that

hey here it is

http://members.iinet.net.au/~corpcha...1006-full.html

look at stretch 16

http://www.mydr.com.au/default_new.asp?Article=2326

Try sitting on the ground with both legs straight out in front of you, take whichever leg it is and overlap it over the other leg. Bring the leg up to the point where your knee touches your chest and your foot is on the ground next to your hip. Hold it close to your chest.

Thanks for the suggestions.

Originally Posted by Rhyno

http://members.iinet.net.au/~corpcha...1006-full.html

That's a good one. To make it even more intense, I would to the foot that is pointed away from you and plant it against a wall or something solid. Then, you can just push against the knee of the leg that is crossed over it.

I kind of invented an IT band stretch as well, but it's hard to imagine. That the IT band stretch that's in the second link listed in Rhyno's post. Now, imagine yourself sideways instead of standing upright. Instead of the foot of the leg to be stretched rubbing against the floor to hold it in place, place it on a bench. This lets you use your bodyweight a little better. If you don't understand, lemme know. I'll get some pictures up.

Originally Posted by CowPimp

That's a good one. To make it even more intense, I would to the foot that is pointed away from you and plant it against a wall or something solid. Then, you can just push against the knee of the leg that is crossed over it.

I kind of invented an IT band stretch as well, but it's hard to imagine. That the IT band stretch that's in the second link listed in Rhyno's post. Now, imagine yourself sideways instead of standing upright. Instead of the foot of the leg to be stretched rubbing against the floor to hold it in place, place it on a bench. This lets you use your bodyweight a little better. If you don't understand, lemme know. I'll get some pictures up.

Thanks!

Pictures would help. I am a visual learner with this stuff.

I did some high knees and spilt squats last night to warm up, then stretch out my glute and IT band. Still tight this morning, argh, it hurts when I put my weight on my right side. But my right knee pain is better.

I have the same problem, it affects my squating...

I like this site:

http://www.nismat.org/ptcor/itb_stretch/index.html

Originally Posted by Rhyno

hey here it is

look at stretch 16

http://www.mydr.com.au/default_new.asp?Article=2326

This one worked the BEST with marathon training!

Originally Posted by Cold Iron

I have the same problem, it affects my squating...

I like this site:

http://www.nismat.org/ptcor/itb_stretch/index.html

I just read over it, good stuff. Thanks.