STOP Rolling Your IT Band and Try These 2 Tricks to Fix Low back and Knee Pain
Ever have IT Band issues? Tried suffering through rolling your IT Band and feel like the pain goes away a bit but never fully gets better? STOP rolling your IT Band and instead focus on your TFL (Tensor Fasciae Latae)!
This hip muscle can contribute to IT Band issues as well as hip and knee pain! It is often also the reason our glute medius doesn’t fire correctly to stabilize our hips, which can lead to hip and low back pain! Here are two tricks to fix that pain!
#1 Use Science with NormaTec
The NormaTec hip attachment is made to provide full coverage of your quads, hamstrings, IT band, glutes, adductors, abductors, obliques and lower back – a notoriously difficult area for injuries. The attachment features NormaTec compression zones — each zone overlaps with adjacent zones to guarantee gapless compression.
Using the patented NormaTec Pulse Massage Pattern technology, the NormaTec hip attachment uses compressed air to massage the muscles in your lower back and upper legs, mobilizing fluid and increasing recovery time. The system works slowly up the muscle groups, pulsing in a manner that simulates the natural muscle pump rather than using potentially damaging static compression.
The NormaTec hip attachment will calibrate to your unique body shape, so that you get the perfect fit and, as such, a personally optimized recovery session every time. Rather than the normal one-size-fits-all approach of recovery equipment, this system uses the most advanced technology to ensure your rehabilitation is tailored to your needs. This, combined with the Pulse system’s Zone Boost setting, allows you to ensure that any problem areas in your lower back or upper legs are well attended to.
The NormaTec hip attachment is made from premium materials, with durable, lightweight, high-quality nylon, and hassle-free integrated tubing.
#2 Roll Out your TFL
To roll out your TFL, lie on the ground on your side and place a ball just to the side and slightly under your hip bone. Hold on this spot and even move an inch or two down your leg.
If you find a tight spot, hold on that spot and lift and lower your leg up and down as if doing an adductor leg raise. By lifting and lower the leg, you are flexing and relaxing the muscle, which will help loosen everything up as you hold.
As you seek out tight spots in your hip, bring the ball back around your side toward your butt. Hold on any tight spots. You can even work back into your glute medius if you find any trigger points. Remember to relax and hold on any tight spots and breathe as you hold.
If need help with your fitness routine, schedule a free week with us at Pride Fitness by visiting https://pridefitness.fit/free-week and signing up. We have certified fitness coaches on staff that can help you move past your obstacles and towards your goals!