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.