Stretchtopia

The IT (Iliotibial) band is a thick band of fascia that runs along the outside of the thigh, from the hip to just below the knee. It plays a crucial role in stabilizing the knee joint during movement. When the IT band becomes tight or inflamed, it can lead to a condition known as IT band syndrome.

The primary movement that can cause the IT band to stiffen and contribute to IT band syndrome is repetitive bending and straightening of the knee, particularly during activities like walking or running. Specifically, the position of the leg during the stance phase of walking can be a factor. The stance phase is when the foot is in contact with the ground.

The typical leg position during walking that can cause the IT band to stiffen is when the foot strikes the ground with the foot turned excessively inward (also known as overpronation) or when the foot lands too far across the midline of the body. In this position, the leg and knee tend to roll inward, causing the IT band to rub against the outside of the femur bone. Over time, this repetitive friction and compression can lead to inflammation and pain along the IT band.

Factors that can contribute to this faulty leg position and IT band stiffness during walking include:

1. **Weak hip muscles**: Weakness in the muscles around the hip, especially the gluteus medius, can lead to poor control of the leg and increased inward rolling of the knee during walking.

2. **Tight muscles**: Tightness in the muscles around the hip and thigh, such as the hip flexors, quadriceps, and tensor fasciae latae (TFL), can pull the leg into a position that stresses the IT band.

3. **Improper footwear**: Wearing shoes that do not provide adequate support and stability can affect the alignment of the foot and contribute to overpronation.

4. **Overtraining or sudden increase in activity**: Engaging in excessive or intense physical activity without proper conditioning can put extra stress on the IT band.

To prevent IT band stiffness and reduce the risk of IT band syndrome, individuals can take the following measures:

- **Proper warm-up**: Always warm up before engaging in physical activity to prepare your muscles for movement.

- **Strength training**: Incorporate exercises that target the hip muscles, such as glute bridges, lateral leg raises, and clamshells, to improve hip stability.

- **Stretching**: Regularly stretch the hip and thigh muscles to maintain flexibility and reduce tension.

- **Appropriate footwear**: Wear shoes that provide good support and are suitable for your foot type and gait.

- **Gradual training progression**: Increase the intensity and duration of physical activity gradually to allow your body to adapt.

If you are experiencing IT band stiffness or pain, it is essential to consult with a healthcare professional or physical therapist for a proper evaluation and personalized treatment plan. They can help identify any contributing factors and recommend specific exercises and interventions to address the issue.

A video for those who always have tight hamstrings

The Science-Based Method to Loosen Tight Hamstrings Stretching your tight hamstrings is only a short term fix. For a long term and more permanent solution we have to loosen the hamstrings using a combination o...

https://youtu.be/01LbcCDTwF4

This is Why I Stretch EVERY DAY (Fascia Documentary) I've never been convinced that stretching was important. That is...until now. Why? One word: Fascia.Try Olipop today! Use code KIANA to get 15% OFF your Va...

https://youtu.be/g1pb2aK2we4

How stretching actually changes your muscles - Malachy McHugh Dig into the science of stretching, and find out what it actually does to your muscles and how you can improve your flexibility.--An athlete is preparing for...

STRETCHING REIMAGINED

Stretching has been around for a long time but, not everyone knows the true benefits it can bring to one’s life. It has always been an option, an after thought, I don’t have the time or it’s just to painful because nobody showed you how.

Well what if I was that person and I stand here today and swear by it as a lifestyle and something that should be as much of your routine as shopping for food or training at the gym. Stretching has come so far from what it was taught, as to what it can now be. Stretching can heal…yes, it can heal your body so well that you can eliminate aches and pains, prevent surgeries, increase athletic performance and keep you so fit you could be more flexible than people half your age.

Your muscles get used everyday, your body gets used everyday and if that was any other moving part or machine, it would need to be fixed or maintained, yet how often do you stretch?

Stretching can change your life in was you probably never thought possible, and with proper techniques and ex*****on, your body will be in your control and not limited by pain, stiffness, improper balance. While most of all improve your happiness.

Migraines No More…

I met one lady, she came to me with stiff upper shoulders and neck and mentioned she was always having migraines. So I got to work and found that she carried most of her stress in her shoulders, this cause lots of inflamation around the nerves in that area.

I got to work on releasing the muscles in the neck and shoulders. After that I explained to her what was happening subconsciously when she got stressed. She was not aware that she was carrying that much stress in her life in just those areas of her body.

After stretching these areas and giving her some breathing techniques and strengthening exercises, the next 2 weeks went by and she came back and told me since our last session she hasn’t had any more migraines since. Just amazing news to hear.

Shin Splints No Sprints

I met a man who loved to run long distance, he had been training for a long time and was finding it very hard due to his shins aching after just a short while of running. This had been going on for sometime and was impacting his life in a big way.

So I looked at the relationship of the foot, ankles and knees in correlation to his stance, I noticed when he stood his feet turned outwards from his knees causing his ankles to take a different path of direction upon movment while walking and running. When I asked him to bring his knee directly over his toes keeping his heels on the ground, he found this very difficult due to the limited range of the ankle joint.

Right time to work, firstly I worked on releasing the Calfs and improving his ankle flexibility, then we got him to work on straight directional movements bringing his knee forward over his toes without compensating with angles. Within a few sessions and him doing the exercises at home, he currently no longer has shin splints and has improved his 5mile run time by a whooping 2min.

Amazing

Muscular imbalances in the kinetic chain can cause various problems for the body. However by stretching and strengthening the right muscles we can undo most of the problems associated with these bad relationships.

Stretch therapy is a form of physical therapy or rehabilitation that involves stretching and mobilizing the muscles and joints to improve flexibility, range of motion, and overall physical function. It typically involves a series of stretches and exercises that are designed to address specific areas of the body or muscle groups, and may also incorporate techniques such as massage, myofascial release, and breathing exercises.

Stretch therapy is often used to treat a variety of physical conditions, such as chronic pain, injuries, and postural imbalances, as well as to improve athletic performance and prevent future injuries. It is typically performed by a trained therapist or practitioner, who can tailor the treatment to the specific needs and goals of the individual patient.

https://blog.nasm.org/the-benefits-of-stretching?utm_source=clubconnect&utm_medium=referral&utm_campaign=cc-articles-page&fbclid=IwAR0aAEUCtX5gIwEkQkUDHbxQNr93Gd3dmA81EiiyIsB41ziSfktKU-483tg

5 Huge Benefits of Stretching: Learn the Advantages of Flexibility This blog will provide descriptive information on the importance of stretching and the benefits it causes for your health. Read for 5 great tips!

Hip flexors are a common complaint among people with all different types of lifestyles. Sitting for long periods is often to blame, but extremely active people can suffer from tight hip flexors, too. This can contribute to tight hamstrings, lower back pain, balance issues and rounded shoulders.
Here’s how to test if your hip flexors are tight:

Lie on your back on a table or bench. Let your lower legs hang off the side at the knees.
1.Pull one knee up to your chest while keeping your head, shoulders, back, and hips in contact with the table.
2.Your other leg will remain in contact with the table, with your knee at a 90-degree angle. If your hip flexors aren’t tight.
3.If they are tight, your other leg will come up from the table, causing your knee to come out of the 90-degree angle.
Try on alternate sides, because one hip flexor may be tighter than the other.

Ask yourself this? When was the last time you deep stretched or got help stretching? Can you touch your toes, reach both hands behind your back, squat without your feet lifting or turning out?
If these questions relate with you then I may be able to help you.

As a NASM Certified Personal Trainer with over 2.5 years experience, I have great knowledge of the human body's muscular system and it's functions, which allow me to properly assess the cause of the issue. If you struggle to balance on one foot, have difficulty during deep squat, suffer from back pain, shoulder pain, hip pain, knee pain or just feel a lot of tension? Then perhaps I can help you regain control and reduce your body's tension/pain/imbalance through strengthening and stretching release exercises.

Most of my clients feel the difference right away and take home the knowledge to better help themselves in the future.
I believe after your first session with me, you too will not only feel better but also have a better understanding of the cause and how to fix it. I generally care for my clients and want to help improve your quality of life. If I cannot help you or I feel what's going on with your body is outside my knowledge and expertise, there will be no charge for the session.

Prices start from $45 for 30min session and include a free assessment. I bring all the equipment with me, all you need provide is a quite place, space for a massage table and to wear light gym clothing, While you relax, listen to soothing music.

Services are provided in a 15mile radius from San Fernando. Anything outside this area will cost $1per mile Home calls preferred but not essential.

So contact me now, tell me what it is your looking for and let's book a session.

Muscles of the forearms, wrists and hands.

Hi Everyone
This is my best stretch for my forearms.
Do your forearms ache or your wrist and fingers feel stiff? Here is a quick tutorial on what you can do to possibly help your arm, hand and fingers relax & Increase your strength & mobility.

If you like the video, please share it and let me know if this video helped your arms😁

Video made by inshot app.

Music: light
Musician: Jeff Kaale

Send a message to learn more

If anyone has any questions or wants to learn about some causes of muscular imbalances, flexibility or how to reduce tension.
Please feel free to reach out free of charge, as I'm more than happy to provide you with the correct information. I have over 3 years of experience in the health & fitness industry and also use to suffer from back pain and improper posture so I understand what that can be like.

My videos are just a small part of the process, there is alot more that needs doing to find the cause not just releive the symptoms.

My name is Ash and I would like to help.

Muscles in the foot, these are just as important as they allow the foot to help stabilize your body. Dysfunctional balance here can cause issues all the way up your body, knees, hips, back etc.

With stretching and fascia release we can help the foot become less tight and start repairing the chain of dysfunction.

More info feel free to contact me.

The muscular system for your leg is just one part of your body.

You use your legs for more than 12 hours a day, 7 days a week, 4 weeks a month, 12 months a year etc. Now If you used anything else for that long it would wear down! The same rule applies to your muscles! They need stretching, massage and care.

15min a day can make all the difference you need so what are you waiting for? Let me teach you how to repair your body.

Text or call 747-788-0977 for a free consultation.

More info on Foam Rolling and how it can help you.

Not sure how to from roll? Stay tuned or contact me.

Why is Foam Rolling so effective! Myofascial Release lengthens your body’s muscles and connective tissue to relieve pain common in soft tissue disorders. Fascia is a thin white layer of tissu...

https://www.livescience.com/what-is-pnf-stretching

What is PNF stretching? What is PNF stretching? Experts explain the benefits and how to do it safely.

FOAM ROLLING

Tension doesn't just stay in your muscles, it also moves to tendons, ligaments, joints and fascia(the layer between your skin & muscles).

The thing with tension is you may not realize it's existence until it's too late.💥
A great way to break this tension down is with a Foam Roller.
Mix this method in with stretching for maximum tension relief.🧘
Not sure how? Let me teach you and start feeling more flexible and relaxed.

Contact me if interested.

If your body is feeling pain, stiff or tender, take a moment and ask yourself, when was the last time I physically took care of you?
Stretching is more than just a warm up or cool down from exercise. Your body is like an engine and it needs care and maintenance. Stretching vastly improves your body's ability to function, avoid muscular pain & improve your overall fitness.