Why Iliotibial Band Stretches Don't Work (and What Does)

Why Iliotibial Band Stretches Don't Work (and What Does)

itb-syndrome

Iliotibial Band Syndrome is a common problem with runners and cyclists and those who have suffered an injury. The iliotibital band, commonly known as the IT band, is a band of tissue extending from the hip, along the outside of the thigh and knee. With "Iliotibial Band Syndrome" the IT band becomes very tight and sore, making it difficult to exercise.

How does Iliotibial Band Syndrome (ITBS) occur and what can you do about it?

ITBS occurs when the IT band becomes inflammed during repetitive flexion and extension of the leg in running, biking and hiking. I would offer another perspective, because not all runners, cyclists and hikers suffer from a tight IT band and/or accompanying knee pain.

ITBS is actually the result of a Trauma Reflex

IT band photo

The most common muscular pattern I see in people with IT band pain is the Trauma Reflex. The photo at right is of a recent client - a soccer player - who complained of right sided iliotibial band pain, hamstring and knee pain. It is a perfect example of the trauma reflex.

Notice the following:

• The waist muscles on the left side of his body are tighter, hiking the left hip up higher than the right.
• His left shoulder is pulled down in response to the tightening of the waist muscles.
• The shift in his pelvis causes him to shift his weight to his right side.

When this occurs, the pelvis is pulled out of balance and twists slightly. This can occur if you're a runner who slips in the mud, or a cyclist who falls off his bike. This Trauma Reflex alters the gait in such a way that one will run or walk as if he were a car with one flat tire. This kind of accumulated muscle tension on one side causes the IT band to tighten in order to stabilize the relationship between the pelvis, hip and knee. In this client's case, we did a clinical session for the trauma reflex, and in one hour, his hamstring, knee and IT band pain disappeared once he learned to even out his waist muscles and regain symmetry in his pelvis.

Why doesn't stretching help?

Stretching fascia that is attached to muscles that are constantly contracting suggests a lack of understanding about how the muscular system works. Fascia is tight because the muscles are tight. Muscles become tight through habituation - in the case of IT band pain - a Trauma Reflex, which creates a postural imbalance. Because muscles are controlled from within - both voluntarily and involuntarily fascia will become more pliable once the muscles relax. Fascial work is an example of attempting to fix the problem from the "outside in" when in fact, it can only be fixed from the inside out - through sensory motor retraining. Learn to change the way in which you sense and move your muscles you are on road the targeting the root cause of your pain: your brain.

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Overview

In addition to reviewing the basic principles of neurophysiology and assessment of somatic stress reflexes as it pertains to teaching Somatic Exercises, students will learn Somatic Exercise sequences designed to target conditions such as sciatica, neck and shoulder pain, SI joint dysfunction, leg and hips pain, low back pain, and TMJ.

Hanna Somatic Exercises are simple, gentle, yet profound in their effectiveness for restoring optimum resting length and function to muscles that have become painfully tight due to accidents, injuries, surgeries or repetitive stress. A short routine of Somatic Exercises, as developed by Thomas Hanna, PhD, can teach people who have "tried everything" for pain relief to eliminate pain for the long term. Somatic Exercises are an excellent complement to any movement practice, physical training, or rehabilitation program. Incorporating Somatic Exercises and the principles of somatic movement into your primary practice will allow you to teach your clients life-long tools for pain relief, flexibility, physical independence, stress reduction, and with benefits to all systems of the body.

Program Details

In this intensive 3-day training students will continue their learning to include:

• Additional group teaching experience with trainer and participant critiques
• Seated and standing variations of basic Somatic Exercises
• How to structure a Somatic Exercise classes based upon your knowledge of the fundamental concepts, and principles of Hanna Somatic Exercises

Students will be instructed to come prepared to teach a short series of Somatic Exercises and/or enhancements of a Somatic Exercise based on their experience using the material from HSEC Level One. This will allow students to hone teaching skills and deepen understanding of Hanna Somatic Exercises and how they can be used to help people with a variety of common muscle pain conditions to improve quality of life.

“It is my belief, as we enhance our sensitivity, to our own bodies...as we cultivate our proprioceptive senses, we become self-monitoring in terms of health. We become self-monitoring, self-diagnosing, and thereby self-correcting.”

— Thomas Hanna, PhD

Prerequisites

1. This course is open only to those who have successfully completed the Essential Somatics® Hanna Somatic Exercise Coach Training Level One. At least four months must pass between completing HSEC Level One and beginning HSEC Level Two.
2. All students are expected to be actively teaching Somatic Exercises in their primary practice. This allows students to integrate their learning from HSEC Level One so they can form a better idea of what they would like to improve and fine-tune as a Somatic Movement teacher.

Tuition

$800 USD (full tuition)

$725 USD (early bird price)

For those who have already attended the HSEC Level Two, you may review the course again for 50% off the full price. Please contact info@essentialsomatics.com for payment details.

Cancellation Policy

You may request a full refund minus a 5% cancellation fee if canceling more than 4 weeks prior to training start date. No refund will be available if canceling less than 4 weeks prior to training start date. We thank you for your cooperation.

Essential Somatics® reserves the right to cancel any event or change event dates if necessary. In the unlikely situation that this may occur, a full refund of all monies paid will be returned to the client. For this reason, we highly recommend purchasing travel cancellation insurance to protect your trip investment in the event of date changes, illness, emergency, weather conditions, or any unforeseen circumstances.

Original article and pictures take http://essentialsomatics.wordpress.com/2012/02/01/why-it-band-stretches-dont-work-and-what-will/ site