Hey whats up guys? It's James with Pioneer PT, and I wanted to talk with you today about self release. Specifically for cyclists and runners. Both involve a lot of repetitive stress. For cyclists revolutions per minute (RPM) are about 60-80 revolutions, runners you hit the ground 80-100 times per minute when you are running, and all that repetitive stress can lead to patellofemoral pain or IT band syndrome.
Lets go over how to self release properly. We are going to start with a foam roll. Foam rolling is one of the most common methods for self release. For self releasing with a foam roll you want to target more on the muscle. You do not want to hit the IT band itself. The IT band itself is about the consistency of a leather belt. It is very hard connective tissue that runs down the side of your leg and attaches to the lateral (outer) portion of your knee. Instead, try to focus on your lateral quad. (outer thigh), and your gluts. Specifically your TFL (tensor fascia lata).
Many of you have seen, the foam roll here, you cross your upper leg on top and roll that back and forth. Target at the top of the hip first. Specifically more towards that front half, so you can hit that TFL, which is the muscular portion that leads into the IT band. You can make a much bigger difference on the muscle than you can on the tendon. As you go down focus more on the front part of your leg on the quads, on that lateral (outer) aspect. Back and forth there, if you find a specific spot that is tender. Hold pressure to it. Hold it until you feel it release. It may be a minute, 90 seconds, or even a few minutes. To target that a little bit better, I prefer a lacrosse ball. A lacrosse ball is much more specific and you can hit those "knots" better. So you can start in the gluts again here, right around the hip. Don't go directly over the bone, but you want to go adjacent to it. Find those "knots" in the side of the hip. They are often a little bit more to the front. That will be the TFL that leads into the IT band. When you find an area of tension, hold pressure to it until you feel it relax. You can also target down by the knee. Try to get more quad (thigh). Again, hold until you feel it release.
And that is it for self release today. Please remember target your lateral quad and the outside of your hip. If you continue to have these symptoms and you cannot maintain a healthy leg, come see your physical therapist. We can target specific strengthening exercises that will prevent that from happening again in the future. Take care, bye bye.
Video Into and Tour of Pioneer PT
"Hi my name is James Dulkerian, doctor of physical therapy, and owner of Pioneer PT. I have been a physical therapist for about the past 10 years, and I always wanted better for the patients. So I came up with a mobile clinic. A mobile clinic has a lot of advantages. A couple main things, it is much more convenient, and it is also patient-centered. I can see each client one-on-one for a full hour, all with a doctor of physical therapy. You will not be passed off to another person. You will not be seen at the same time as another person. That's a huge advantage, that way I can focus on getting to the true source of the discomfort. Also being mobile, I can see you at the local park, I can see you at your home, and I can see you at your office, or anywhere we deem fit. That way it takes the stress out of commuting to physical therapy when you are not feeling well, because I show up to you.
I would also like to give you a look inside today to see what the mobile clinic is like. Inside I have a private treatment room, with a bed that I can take inside your home or office if you feel more comfortable. In the back, we've got all the equipment you need for strengthening purposes, and extra equipment in the cabinets. The van also has plenty height. I am over 6'2" and can still reach overhead. That way, if the weather is bad, we can keep the work inside, but we also have the advantage of going outside when the weather is great.
If you have any questions or concerns please feel free to reach out. I can be reached at (410) 929-3532 and I can help answer any questions you may have. I want to see you pursue your passions to the fullest! Take care."
James Dulkerian, DPT
Active outdoorsman with an honest soul and a passion for health.