IT Band and Piriformis

[Linda2]

Well, the PT determined that the two things that have been giving me fits since the get-go are the IT band and the piriformis. She did some deep pressure in those areas today, and that helped. Anyone else have some good suggestions for things to help those two areas?

Also, my flexion was up to 116 today.

I still walk slowly. If I try to go faster, my form goes all to heck.

 

[Doug]

Linda, I had problems with my IT band. The best stretch I found for it was to lay on the floor at a doorway. Put your heel up on the edge and slide forward or backwards to adjust tension. If it is your right leg you can roll your hips slightly to the right to increase tension on the IT band. It hurts but after a month or so, it worked it out.
An alternative is to have a bed next to a window. Lay next to the window and put your leg up on the side of the opening. Adjust by sliding forward or back.
Good luck, it takes work.

 

[Linda2]

The best stretch I found for it was to lay on the floor at a doorway.

That stopped me cold. I don't think I could get back up off the floor
! We have no beds by windows. I will have to figure out an alternative.

 

[Rowdy66]

Dooug is almost as good as Jo with his advice. I think all of us at some point have had the pain you are exhibiting and his exercise does work. I know what you mean about getting up off the floor, maybe you have someone who can help you or do what I did. I have a recliner I could scoot to on my butt and hoist myself up on that. Don't try a milk carton that they put four gallons in though unless you are a lot tinier than I am, I remember having my big behind stuck when I fell through. Oh, well, it took a lot of years to grow my behind, I am not going to complain about it now. Good luck. Rowdy

 

[1jt@atime]

Linda, Doug has described how he layed on the floor to do this exercie in the past. I think he just likes to brag that he could do such a thing! I would be like a dead bug stuck on my back laying there and unable to get up!

Rowdy, you are sooo funny!

 

[beachcomber]

Karen--

Funny that you would say that you would look like a dead bug doing that exercise---- On my back surgery exercise sheet the exercise for the piriformis stretch is called "The Dying Bug" and looks just like that! LOL!

 

[referee54]

I, too, had IT band problems. There are a variety of stretches for them---what Doug mentioned is very good. Do not worry about speed. Worry about form.

I coach, and in some of the drills that we use, the kids are really worried about speed. Speed means nothing if you lose the form. Just keep oon working on the form and substance of your gate, and other thigs will take care of themselves.

I keep telling the kids that I do not want them to do the drills fast; I want them to do the drills right---with the proper form. Concentrate on walking twith the correct gate---the correct form; I had to do this, as well.

Hang in there...stretch the IT band at least four-five times a day, and you will be surprised how much better you will feel.

Tim C.

Tim C.

 

[Doug]

O.K. Linda, I made up another I.T. band stretch for you last night.
Let me assume it is your right leg.
Get a chair from the kitchen table.
Place it next to your counter so you can hold on.
Place your foot in the chair with your leg as straight as you can get it.
Now slowly, with your left arm, reach down as far as you can and place your left palm on the outside (right side) of your leg. Hold it for about 5-10 seconds and slowly release.
Reaching across the leg forces you to place the stress on the IT band as opposed to just the hamstring.
The more you reach across the more you stretch the band.
Like Ref says, do it several times a day

 

[Linda2]

Thanks Doug,

I will definitely try that one--once I turn everything around because it's my left leg.

 

[Linda2]

The PT is doing some deep massage and pressure on those two areas and it has made a world of difference. The improvement is amazing. I don't know if I have Doug's stretch down pat yet, but I am working on it. I don't go to PT again until Tuesday, and that's plenty of time to really tighten back up.

 

[Doug]

Linda, make sure and exhale as you bend forward to stretch. I've seen lots of budding martial artists hold their breath as they try to bend at the waist. Doesn't work.
Since it is your left leg, just reach with your right hand and try to place it on the outside of the lower leg and hold it.