00:00:0300:00:09
This is progression number 3 from the B2C Fitness, Self-Administered release protocol for the lateral leg.
00:00:0900:00:15
At this point we're going to do myofascial creep, a technique that was introduced to
00:00:1500:00:20
me by Scott Mitchell, the inventor of The Relaxer which is a great product if you
00:00:2000:00:21
can find it.
00:00:2100:00:29
We're going to actually try to pull the overlying fascia, the iliotibial band itself away from
00:00:2900:00:34
the vastus lateralis, because in dysfunction these things tend to get a little bound up.
00:00:3400:00:38
I'm going to have Rick Richie step in and help me demonstrate this technique.
00:00:3800:00:42
The first thing we're going to need to do is create an incline surface.
00:00:4200:00:47
So myofascial creep is kind of like a shear force, we're trying to attain the fascia and
00:00:4700:00:51
pull it over, away from the muscle.
00:00:5100:00:53
So we need to create this incline to have something to slide on.
00:00:5300:00:56
Just two foam rolls is all that's necessary.
00:00:5600:01:02
We're going to make sure that the distance between the floor and the first foam roll
00:01:0200:01:06
is relatively short, we're going to start on the anterior surface.
00:01:0600:01:10
He, once again, is going to look for the most tender point between his TFL and vastus lateralis,
00:01:1000:01:15
or the top of his hip and his knee.
00:01:1500:01:19
Go ahead and find that point, Rick, for me.
00:01:1900:01:22
So he can roll back and forth on these two rolls, just as he did before, the position
00:01:2200:01:24
is the same.
00:01:2400:01:30
Once he finds that spot, he's going to go ahead and let himself slide forward on the
00:01:3000:01:35
roll a little bit, pulling his skin and the underlying fascia posteriorly.
00:01:3500:01:43
So we're creating an anterior to posterior creep force that will help unbind the iliotibial
00:01:4300:01:46
band from the vastus lateralis.
00:01:4600:01:51
So, this completes our lateral leg progression.
00:01:5100:01:57
We started with TFL release, then we had vastus lateralis release, and then we have iliotibial
00:01:5700:01:59
band myofascial creep.
00:01:5900:02:03
You can use this progression over a series of workouts, or in the same
00:02:0300:02:10
workout to loosen up this entire structure that has a tendency to get tight in both our lumbo pelvic hip
00:02:1000:02:12
complex dysfunction, and our lower leg dysfunction.