Video instructions and help with filling out and completing Who Form 2220 Resolve

Instructions and Help about Who Form 2220 Resolve

What's up guys jeff cavaliere athleanx.com today I want to talk to you about a pain that a lot of people will get either running or jumping or biking or when they're limping particularly on a squat at the bottom of a squat that runs usually on the outside of your thigh you feel really really tight you can burn and be very painful or right here on the outside of your knee you may have been told that what you have is IT band syndrome iliotibial band syndrome and that's not the right diagnosis if you sit here and I see it all the time I see people grab a foam roller here get on that side of that leg like this make all kinds of faces because it really does hurt and they think they're fixing their problem when all they're doing is actually making it worse because as you're going to find out today the IT band is not something that you can change the tension in by directly attacking the IT band this is just a tendon of structure that actually has the ability to resist up to a thousand pounds of force so if you think that putting your own bodyweight on top of a foam roller or I don't care if you want break up the lacrosse balls and again do anything to change what's going on an IT band however if you understand where the IT band is in your body what it actually does then you can start to figure out that maybe there's a better way to go after it the IT band is actually going to sort of mirror this line of my pants here it's that big thick tendinous Teta tennis band that goes down again the lateral aspect of my thigh inserts here on the just past my ultimate tibia past my knee joint so the things that happen here though is that we have muscles that feed into it so we have primarily the TfL the tensor fasciae latae that's up here in the hip and I'll show you exactly where it is because we're going to need to attack that if you want to fix IT band syndrome once and for all and we also have a lateral aspect of our quads so our vastus lateralis we have our glute max that feeds into it from back here we even have posterior hamstring if you look at this white line it feeds right into the white line from back behind and again as I said the quads feed into it from up top well all those muscles are primarily the ones from the top here again especially the TfL it uses this IT band as its own tenderness attachment to the lateral aspect of our knee so you're not going to change the tension in the tendon by going after the tendon but you can change the tension in the tendon by going after the muscle that attaches or feeds that tendon and that's what we want to spend all of our time doing so if you're getting pain like I said when running or biking or jumping or in that bottom portion of a squat and you don't know what's causing it you better start looking up here at the hip and especially the TfL if you want to start making some changes so here's the two-step plan for you to really attack that most of the time I find that the two biggest offenders of this IT band are going to be that lateral aspect of the quad because a lot of times quads will get very very tight most people especially those that are doing those activities I just mentioned and also really really big this TfL so the TfL actually this is what it sort of looks like or where it is I'll stand up a little bit here I'll drop the drawers a little bit but the idea is right here is the iliac crest we have the top of our hip bone you can actually feel it and if you reach around in front you should be able to feel a bump right here on the side of my you know I got these muscles kind of in the way but you can feel this bump on the front side of your pelvis that's called the ASIS if you were to just kind of grab a hold of there with your thumb and then make a fist in this general area is where our TfL is all right it's about that big it's not a very very big muscle but it feeds right now as you can see into that white line here which is going to be our IT band so what we want to do is we want to get into position and put pressure on that we don't need to do a foam roller there necessarily but if you have a foam roller that's all you have you can do that but our liking something very low profile this happens to be a fat gripz now I'm not using it for it they're normally used for but it just happens to work really well this is very resilient material here it doesn't really deformed very much at all you can use tennis balls put together you can put the lacrosse balls and put it together but whatever implement you're using use it right and this is how we want to use this you find that area right there in the hip you sit right on top of it okay and you push your hip right there on it okay so I feel it now pushing and I feel pressure underneath now we want to do is we want to kind of floss the muscle through its range of motion that it's going to go through when we run when we jump when we squat that means