Name: Iliotibial Band (ITB) SA Myofascial Creep
Uploaded: 2023-04-26T01:00:03.000Z
Duration: 2 min 20 s

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https://stream.mux.com/RyqGd85Un6bo01a02SpvMpzYIR7bMtXr00l72Zquw00hypQ.m3u8

Learn how to properly perform iliotibial band (ITB) self-administered myofascial creep techniques in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely reduce iliotibial band tension, improve lateral thigh extensibility, and enhance hip and knee mobility while supporting optimal lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Myofascial Creep for the Lateral Leg

Demonstrating Myofascial Creep Technique

Executing the Myofascial Creep Movement

Lateral Leg Progression Overview

Iliotibial Band (ITB) SA Myofascial Creep

This is progression number 3 from the B2C Fitness, Self-Administered release protocol for the lateral leg. At this point we're going to do myofascial creep, a technique that was introduced to me by Scott Mitchell, the inventor of The Relaxer which is a great product if you can find it. We're going to actually try to pull the overlying fascia, the iliotibial band itself away from the vastus lateralis, because in dysfunction these things tend to get a little bound up. I'm going to have Rick Richie step in and help me demonstrate this technique. The first thing we're going to need to do is create an incline surface. So myofascial creep is kind of like a shear force, we're trying to attain the fascia and pull it over, away from the muscle. So we need to create this incline to have something to slide on. Just two foam rolls is all that's necessary. We're going to make sure that the distance between the floor and the first foam roll is relatively short, we're going to start on the anterior surface. He, once again, is going to look for the most tender point between his TFL and vastus lateralis, or the top of his hip and his knee. Go ahead and find that point, Rick, for me. So he can roll back and forth on these two rolls, just as he did before, the position is the same. Once he finds that spot, he's going to go ahead and let himself slide forward on the roll a little bit, pulling his skin and the underlying fascia posteriorly. So we're creating an anterior to posterior creep force that will help unbind the iliotibial band from the vastus lateralis. So, this completes our lateral leg progression. We started with TFL release, then we had vastus lateralis release, and then we have iliotibial band myofascial creep. You can use this progression over a series of workouts, or in the same workout to loosen up this entire structure that has a tendency to get tight in both our lumbo pelvic hip complex dysfunction, and our lower leg dysfunction. Thank you.

Iliotibial Band (ITB) SA Myofascial Creep

Adductor Magnus Self-administered Dynamic Release

Gastrocnemius and Soleus Self-administered Dynamic Release a.k.a. Pin & Stretch

Vastus Lateralis Self-administered Dynamic Release a.k.a. Pin & Stretch

Rectus Femoris Self-administered Active Release (Pin and Stretch)

Biceps Femoris SA Active Release

Gastrocnemius and Soleus Dynamic Release

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