In my last post, I talked about how the much-maligned tensor fascia latae is not always the main player in IT Band pain, because sometimes it’s not actually playing enough!
One of the brilliant things about YTU® is the balance of down-regulating and strengthening at it’s core. Learning the assessments and theories behind NeuroKinetic Therapy® has opened my eyes to muscle relationships that I would not have previously considered. This new awareness helps me craft even more precise and well-balanced YTU sequences.
Releasing the TFL and the IT Band is a beautiful thing in moderation (here’s a video of Jill Miller demonstrating the ball plow technique for the IT band). If you have IT band or knee pain and roll your TFL all the time but your pain continues to linger, it might be time to reconsider your strategy and figure out what other muscles might be involved.
One way to get a clearer picture is to do your own single leg stance test in front of a mirror. If you know one IT band feels tighter than the other, start with that foot. If your foot tends to roll inward, your peroneals might need some releasing. If your opposite hip tends to drop, your gluteus medius might need strengthening. My best suggestion is to seek out a YTU or NKT professional in your area to help you truly get to the root of the problem.
My favorite mini-sequence in the YTU repertoire for this particular pattern is the Calf-Smash sequence from The Roll Model (Miller, p. 209-211) and follow with Prasarita Lunges (see video below) This mini-vini will strengthen all the muscles around the hips including the tensor fascia latae and the gluteals. To complete the balance challenge, finish with Moon Rises.
Try these three in a close sequence (NKT® says within 60 seconds to get the best response) and see your own balance improve!