Posted On:1/03/2008 1:18am
Style: In Transition
Originally Posted by Teh El Macho
IT Band Tightness : http://www.exrx.net/Stretches/HipAbductors/StandingIbiotibial.html
Where am I supposed to feel this?
Posted On:1/03/2008 9:20am
Style: creonte on hiatus
You don't necessarily "feel" it, as in pain. It manifests itself in conjunction with other inflexibilities. The IT band WILL get tight and short if it's not actively stretched. If you run or bike and you do not stretch it, it will get short and tight (and swollen either at the area where it connects to the hip and/or the lateral side of the knee.)
Since you cannot do the strech previously mentioned and since you injured your knee during a squat, I'm quite positive that if it was not your IT band the main culprit, it has to be involved in one way or another.
Just do the stretches diligently, in particular after biking or running. You should be able to see a marked improvement in your squats after 4-6 weeks. But you must be able to do that stretch, even if it means pulling yourself down by grabbing your feet. This is a litmus test.
All you have to do now is do them.
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Posted On:1/03/2008 1:01pm
No, I linked to a stretch. Where should I be feeling this stretch to know that I am doing it correctly? Currently I feel like I'm giving myself a kneebar, because if I try to get in that position, my rear knee is pushed back by my front knee.
Posted On:1/03/2008 3:33pm
Originally Posted by Poop Loops
Where should I be feeling this stretch to know that I am doing it correctly?
On the side of the hip opposite to the direction you lean. That is, if you lean to the right, you should feel it on the left side.
Originally Posted by Poop Loops
Currently I feel like I'm giving myself a kneebar, because if I try to get in that position, my rear knee is pushed back by my front knee.
Bend the front knee and/or move the front knee a bit forwards.
See at mark 4:00
Posted On:1/03/2008 3:39pm
So it's by the hip, not in the middle of the thigh?
Posted On:1/03/2008 4:36pm
Throughout the hip to the middle of the thight (on the side). If you are feeling it in the front of your thight, you are doing a quadricep stretch (not that it's a bad thing.) It should never be felt at the knee. If you can't get that feeling, just work on your flexibility on all the other areas already mentioned (they may be inhibiting your range of motion.)
Posted On:1/04/2008 3:54am
I'm just not feeling that standing one. The lying down one I feel right at the end of the femur, at the side of the hip sort of.
But the standing one I only feel it right above my hip bone (near the waist). Nothing on the sides or mid thigh really.
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