Are you a runner?
Maybe you know what it’s like…you’re out there on a trail or path, flying like you always do when suddenly your knee gives out and a shot of stabbing pain nearly takes you to the ground. Weird. That’s never happened before. You’re able to finish your run and the pain stops when you do. So you keep stepping out your door to do this thing you love so much. But next time it’s worse. You rest a week and try again; and this time the pain starts right away instead of at mile 4. Some people complain about the pain of running, but not you…you thrive on it! The pain that will stop you from running is the pain you fear the most.
I know what it is like to be stopped from running due to pain (knee pain specifically). In fact, my knee pain stopped me from running for 8 YEARS. It wasn’t until I found the right kind of fascial release (and knowing what to target), that I was able to fix my knee pain. Now I can trail run and climb mountains pain-free (I even run DOWN mountains with zero pain!) My pain seemed to originate more in my calf, but I think the IT Band played a part as well, as it does for a lot of runners.
I recently got an email testimonial that I have to share. Her story is incredible and I think it will help some of you who are struggling with ITBS, or Iliotibial Band Syndrome.
I’m also going to share my “Ultimate IT Band Release” technique. If you want to skip straight to the technique video and tips, scroll down.
My name is Rachael, and I absolutely HAVE to share my little story with you, mainly because, it involves you.
I started running last year in April. I found a running group (Moms Run This Town) and that was all she wrote- I was off like a mad woman running my life away. For the first time, I found something I was good at. I started doing races and loved running even more. By September, I had already run 6 half marathons, and close to 700 miles, and had signed up to do my first full marathon at Big Sur the following April. I was really out of control. In October I ran The Rock N Roll half in San Jose, and a week later made a last minute decision to take someones bib for the Nike half; this turned out to be the worst decision I could have made as a still new runner. 3 days after Nike, I could barely walk. My knee pain was so bad, and stand-to- sit was killing me. My running was totally sidelined.
After I tried to run with a friend in November the pain was too much, and she recognized the symptoms from her own issue- ITBS. I was in denial, but saw a sports chiro to see if he could help. Of course he confirmed the ITBS diagnoses and had me coming to see him for ART therapy three times a week at $90 a pop. I did this for 5-6 weeks knowing my marathon training was starting in January. Eventually he ok’d me to run, but the pain came back. Next I went to see an orthopedic surgeon, and again I was told the IT band was super tight. He sent me to physical therapy, and again I spent hundreds of dollars. Meanwhile my training had started and I had to really modify my plan- by God, I was not going to miss my race! Week after week I went to PT and got no relief. Next we did cortisone treatments, they didn’t even help a little. I stretched, I rolled, I used a tens-unit, I iced, I did squats and lunges for my weak glutes and hips, I changed shoes, I got inserts, I read hundreds of articles on the internet….You name it I did it. Nothing helped, but I kept training anyways.
I ran my marathon, and I will never forget that experience. Both knees blew out at mile 22 and I had to walk the last 4 miles. However, Big Sur is the most beautiful race and I am glad I did it. When I got home, my ortho suggested PRP treatments and I figured, hell, why not. We did two of those. I took 4 months off and just barely started running again in late August. Much to my disappointment, the pain and the swelling in the IT band came back. I decided to give up on running, clearly nothing could heal this injury.
Then about 6-7 weeks ago, my friend from the running group posted one of your videos, not the IT band one, but what ever it was I watched it, which displayed links to your other videos in the corner. Then I saw it- the IT band foam rolling video by you. I figured I’d check it out and try it. I was well aware of the two HUGE knots in along the IT band, so when I saw your method it made sense, so I gave it a go. OMG- I writhed in pain, it hurt so bad, more than ART hurt- and that was painful. I tried your way again later that night, and then every day for the rest of the week. The knots became more movable- like I was able to massage them with my thumbs and get them to move around. I decided to go for a run, a simple 5k in the neighborhood it was pain free.. Hmm, weird. So I kept up your method after runs, once in the morning and once at night. I ran some more, no swelling, no pain- NOTHING. This week I really pushed my limits, I did some trail runs, on major hills in this area, I was expecting the worst the next morning on both days- but nothing happened.
Is it a coincidence? Did it heal on it’s own? How could something so simple fix this? How could your video change everything? Doctors and PT’s and chiropractors couldn’t fix it, how could this simple rolling technique do it? I am still in disbelief, I keep waiting for the pain to return, but I also keep rolling. The knots are still there, they are still big, but somehow it’s different.
So the point of all of this? From me to you- THANK YOU. For something so simple, for some video free on the internet that has given me the gift of running again! I am pain free and increasing my miles.. I am at a loss for words other than thank you. What ever you have here- you should sell it because quite frankly it works.
You will forever be my hero! Thank you so much for this gift!!
I’ve checked in on Rachel and as of yesterday her ITBS related pain came back a little because she’s in grad school while working full time, and hasn’t been rolling. She’s had an MRI and there is nothing “medically” wrong with her knee. It’s hard to say for sure without working on her myself, but from what I can tell I believe she just has some seriously tight/inflamed IT Band tissue, and possibly quads and calves as well. Release them, and…pain will disappear!
The Ultimate IT Band Release
I put a different video out last year for the IT Band which has some other info in it, and it’s the one Rachael found. This one will show you how to MAXIMIZE body-weight to get the best possible release.
Tips for getting the MOST out of this technique:
- Use a soft roller if you’re new to this and a hard roller if you want this to “suck so good” and get a better release
- Look for LUMPS or balls of fascia in your IT Band (this is basically your fascia pulled into a ball or adhesion, which can cause hip and/or knee pain). They might be directly in the ITB, or more to the hamstring side, or quad side…if you have ITBS I guarantee you they are in there! It might take some hunting to find them though
- Definitely try squeezing your thigh muscles (think quad, which will also initiate ITB) and then relaxing. This will often reveal the lumps of restricted fascia. THEN, when you find the lumps…
- If you find one, STAY ON AN ADHESION for a good minute, either doing slow circles or using hip rotation (zig zag movement)
- Try NOT to tense your muscles while doing this, which may make you sore (it’s not a big deal if this happens, it’s just not preferable). If it’s too much, back off by using less bodyweight and/or a softer foam roller and work up to more weight and a harder roller
- Remember to BREATHE!
- If you have ITBS, consider following in Rachael’s footsteps and do this for 5 minutes every morning and night, and/or before a run
- If you have KNEE PAIN (specifically lateral knee pain) but don’t suspect ITBS, try my knee pain technique
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I also love hearing from you, so please comment below or email me with your stories, questions etc. If you send me your a story of how my techniques have helped you, you might win a free Skype session with me! I’ll be giving some away in the next month or so.
Try this out and let me know what you think!