Foam Rolling: The IT Band Speech: Learn Integral Anatomy with Gil Hedley
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- čas přidán 5. 09. 2024
- Is foam rolling the IT band good for you? In this video, Gil Hedley, PhD., demonstrates the IT Band on a human cadaver, and discusses the anatomy and the implications for foam rolling.
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Thank you! Yes! I believe you are talking about principles that are behind John Barnes myofascial release: gentle sustained pressure (8 min) while maintaining mind body connection. If you apply too much pressure , you will brace and ultimately create more dehydration of tissues. . It’s about relaxing into gentle to moderate pressure while maintaining mind body connection . You should always have a relaxed face and softening in the body with release work. Listen to your facial system! Appreciate your work and hope to study with you one day.
Thanks, especially your suggestions on exploring contra-lateral weakness as a way of reducing tension. I have generally tried sympathetic curiosity as an antidote to those that insist their rehab/warm-up/cool-down is incomplete without a painful foam rolling of their IT band. Now I might have something that will convince them there's more to this than the intensity of their pain experience.
The vocabulary of a sculptor - Fantastic, Thanks!
Thanks for the generous and gentle shout-out Gil. Your compassionate lab has been a constant influence on how I instruct and experience self-myofascial/fascial mobilization and massage. Thank you for pushing the fascial "envelope/membrane" along for all somanauts to appreciate. My Yoga Tune Up® teachers and Roll Model® Method practitioners love you Gil! For more info on my work with grippy, pliable, soft , tissue friendly balls, please see our robust article: www.tuneupfitness.com/blog/fascia-myofascial-release/
So grateful for you, your crew, and your work Jill! Keep on rolling!
Gil - I love how you address the trends and their true impacts on our tissues
Thank you kindly DeLora!
You are a constant inspiration , dear Gil, to my understanding of the human body. THANK YOU! I hope you are doing well
Thank you Mirjam, I am well indeed and hope the same for you!!
I've been thinking about working the tissues beneath the band from the start... and then when I started using positional release and tissue shearing to release the lateral leg, it was a total game changer. The gentle method is so much easier on me, on the client, and it's so much more effective! Thank you Gil!
Hey Gil, so good to hear this IT band speeech again.......thanks for your work in getting this out to us. Much love to you, remembering happy days in St Andrews!
Indeed Patricia, good memories of that lovely place and our lovely groups :) I appreciate your continued interest!
HUUUGE fan of your work and how you share knowledge. Thank you for being you Gil!
Thank you so much Angelica!
Thanks Gil! Roger from Mudfossil university sent me here! Crazy huh, way to stay grounded in these times thanks again!
“Hydrating without inflaming”!
Excellent!
Thanks for watching Sheri!
Love this!! from the guy who understates his unparalleled anatomy knowledge ♥️
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Haha Laura I definitely don't understate it...I know for a fact I don't know much, but I am passionate about the little bit I've gleaned so far!!
Thank you Gil so much for this information.
finess better than force! how often we hurt our own selves, body, soul and spirit. wonderful teaching, thank you! be a respectful whisperer. love it!
Thanks Gil. What a great explanation . I was thinking about this area this morning and something I had read along similar lines and wanted to look it up to refresh myself on it, and then I saw this come through. Thanks so much. Andrea
Nice one Gil! Good to see some new content.. keep it coming!
Thank you! Sorry for the wait, I have a TON of content I am developing, lots more coming out over the next year!!
somanaut always worth the wait/time/insight you bring 👁
Thank you for giving me more words to explain to my clients and patients why I believe that foam rolling can be appropriate and a good tool... when used correctly for the right thing and duration.
I also believe the same principle applies with deeper massage techniques. Sometimes, for some people and tissues, creating that inflammatory response initially can help jump-start the healing process and get recovery moving. As you said, the important thing is to not be repeatedly traumatizing the system because then it's just a useless pain cycle.
Thank you Ms Marimeya, I appreciate you comments!
Gil ... as always brilliant commentary and information - you do ROCK!
Aww thanks PJ, long time no see!!
so lovely to be in the lab for a few minutes with you!
Come back dear Somanaut!!
in AIS we work with the natural nervous system, utilizing Sherrington's law of reciprocal innervation & inhibition, engaging natural reflexes to allow bodies to open :) And yes there is so much commitment to the cycle of pain as glory and honour, tough to penetrate sometimes (much tougher than fascia which melts when you speak its language :) And rollers? Balancing on them if safe can provide positive challenge! (did i say that out loud?) Thanks 4 sharing Gil!
I love your videos & appreciate the close look at the dissections. But the wavering background and plants here were really disturbing!
So sorry about Daisy jumping around in the background, she was VERY excited to be on camera!
Thank you!!! Loving sharing this with friends
Thank you Gil! Great advice and well done video. Makes so much sense! 😃
That plant!!!
Yeah, what's going on with the camera? Makes the plant look like it's about to attack, or break away and start dancing.
seriously, what is that? That's some scary camera shit 😂
Right ?
Haha we put some sort of anti-shake filter on just this vid cause I was jumping around so much, and instead it made Daisy, our beloved plant and co-star, look a bit manic! I assure you Daisy is as tame as any plant!! Sorry for the crazy look of this vid!
I agree! While in massage therapy we were taught to rub it hard. I don't like it I tend to just like you explained rub the muscle underneath. A nice light rolling with a cool or warm stone or even metal ball is beneficial
Wow, thankyou for yet more learnings.
I'm grateful to know you are learning from what I am sharing!
You got the plant as entranced as we are. How'd you get the plant to do a trance dance with you? I like the movement!
A rogue stabilization setting created the appearance of a rogue plant! Her name is Daisy by the way :)
@@gilhedley449 Daisy is definitely groovy, and I love the effect. Keep on groovin!
Welcome back 🙏Nice to see Your again🙏❤🙏
Thank you Gil! Brilliant information and much appreciated
I never liked foamrolling the IT band. The handful of times I‘ve done it was painful and I didn‘t understand the purpose of it. Your explanation makes perfect sense to me. I believ rolling and pressure point treatment with soft rubber balls in various sizes is far more effective treating the underlying muscle fibers.
Is there a CZcams showing that treatment?
Thanks for watching Barbara!
Thanks Gil.... great video :-)
Thanks for your generous explanation!" It helps to have an image of the reality below the skin and makes a difference in the perception and intention in my Rolfing strokes.
Awesome I'm glad to hear that Marcel!
Thank you Gil! Vindication for my gentle style of massage.
Love you and this information Gil! I appreciated the psychedelic plant in the first few moments but couldn't look at the screen for long without feeling motion sick. Let the plant chill next time ;)
Ha yes mea culpa and apologies for Daisy, our lab-plant, who photobombed the shot in the most nauseating way, Daisy makes it comparatively easy to look at cadaver specimens!
@@gilhedley449 I LOVE the trippy plant!
Gil, you inspire just wow you also make me laugh ... which is good for my abs!
When I use my roller on it band, I do a single leg drop knee stance. I hold the roller with one hand at each end. I rock the roller across the it band cross fiber. Movement alone one tissue to the other, is quite enough in my experience.
seriously brilliant
Thank you May!
Is that plant actually moving?
Daisy the plant was stationary, but we experimentally used a stabilization filter because I was moving so much, and it made everything else appear to move around me! First and last time trying that filter haha!
That really gave a psychedelic effect !!! Loved it ! By the way which camera( model name ) and lens (focal length)were used ?
Amazing Gil. As always!
For some reason the fascia is still considered not to be a major player. In massage therapy ive experienced enormous relaxation just by working the fascia and other surrounding tissue gently, instead of pushing down to the center of the bone... Especially around the trigger points around the joints.
Before covid, I used to get Thai massages and I really loved the palm pressing they did. I felt like it was gently releasing the fascia.
It’s not just fascia, our nervous system is right under our skin, that’s what gets targeted in “light” massages.
Nice one!
Really good video and explanation!
But I have a question.
What about individual single pressure points along the IT band area.
Like working on trigger points of the muscles seating below the IT band?
Of course, by using a balanced pressure, not just digging on it without sensibility.
Would that still trigger inflammation on the IT band? Or it wouldn't because we are not rolling over the all surface of it without pressure control?
Thanks!
This is amazing! Thank you so much!
thank you, it was very helpful, greetings from Poland
Yes!! Thank you for sharing your knowledge.
Wonderful video! I’m using it in my class and I’m in 200% agreement with you!
What do you think about that fascia blaster device? The phenomenon of releasing the fascia is not good idea! It’s hard to teach against the grain
Any tool can be used for good, or for ill! One should know what a tissue "likes" by way of touch, and deliver it lovingly, as opposed to "attacking" one's body with a tool~ I lean towards the loving way!
Quinnism "since when did the steamroller fluff the pavement" it's a compacting tool.
Scott Quinn what a great line 😂
OMG! you guys bought a good camera?!!!!!!! Finally)))))
I have been aggressively foam rolling my itb for 4 years now along with using very hard pressure point balls on my back. I have been wondering if I may be causing damage. My itb seems to have gotten used to it as it's never painful to roll anymore, but I think I may have done something to the facia/muscle under my right scapular by being too aggressive with self massage - which is now causing havoc all around my shoulder.
Is there a chance I have done something irreparable?
I came across your vids yesterday and I just love you! Your video on the vortex spin of the heart is just incredible!
Thank you
Me too, almost this exact same scenario
Find a good knowledgeable massage therapist!!
I’d suggest talking to a physician, massage therapist, or physio therapist as they’ll have a better idea of what’s going on. For now I’d stop the rolling on your back and just try some stretches in the meantime. Hope this helps
I suggest seeing a structural integrator…that’s what Gil is, a Rolfer (the original type of structural integrator). They will be able to see the bigger picture of balance of your shoulder. Pain can be caused by an over stretched muscle. It might be the ones in the front of your shoulder or even inside it!
Am i the only person who is getting anxiety from that erect botany lurking in the background?
haha that's Daisy the philodendron and her glorious best friend, who passed away sadly, leaving the pole behind for her to climb and see the world from her old friend's leaf-eyes~
This fascinates me! Thank you Gil!
people have asked me to roll this it band and i have resisted so much. i am glad i listening to my body. thank you Dr Gil!
I'm new to your channel Gil and notice there are a lot of videos, all very interesting to me. Where's a good place to start so there's a natural progression?
You might try some of the playlists for thematic learning! I appreciate your interest, welcome aboard! :)
I got tired of mentioning to people at the gym (when I taught yoga which I do not anymore ) that they could be doing more harm than good when they were in the flagellatè section of the gym or before my class alas
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Beautiful!!!
Thank you 🙏
Thank you Ngaire!
I am wondering if Gil has heard of pliability training and how that may fit in with his perspective on this portion of fascia? It's really more of a lifestyle than anyone saying but there is a Hands-On portion to it and Tom Brady made it somewhat famous in his book called the TB12 Method. I'm also wondering if what you talked about here is why Tom Brady recommends using a vibrating foam roller versus a regular foam roller. As a license massage therapist, I've been getting good results with my clients using the tb12 Hands-On with my clients!
Cool! If something works in service of your clients and self, more of that!
I find it very interesting about the Vastus Lateralis and IT Band ability to glide over one another. But now exactly does that happen?
There is a slippery, superhydrated membrane system which I call "perifascia" intervening between the dense fibrous matter of the IT Band and the proteinaceous muscle tissue of the vastus lateralis, and it is this membranous transition between the two that allows for the differential movement potential between the two that I would categorize as "shearing" rather than "true gliding" which I would reserve as a descriptor for fluid differential movement interfaces such as we find in the visceral spaces where differential movement is a function of serous fluids. Thank you for watching, and for inquiring with me!!
@@gilhedley449 hypothetically,
What Would happen if the ITB and the VL lost Independency of one another? If perhaps the perifascia you describe, through trauma or any other cause, becomes dysfunctional. Instead of facilitating independent movement of the two structures. The perifascia restricted and hindered movement of each other. In the most extreme of cases, the perifascia acting as a binding force of the ITB and VL.
Because in the textbooks, “ITB gliding over VL” is only ever briefly mentioned. No literature I’ve read thoroughly explains how the ITB is suppose to move across the VL. Or how the relationship is suppose to be with another.
This indeed can happen as you have hypothetically described, either as an obvious traumatic adhesion, or more minutely by degrees of loss of slipperiness.
Amo sus videos! Muchísimas gracias
Es usted muy bienvenida! Gracias por mirar :)
Me encanta la comunidad de yin yoga, gente tan inteligente.
Tuning in....brilliant
Belfast Ireland 🇮🇪😎
Thank you Marguerite!
@@somanaut
It took me a while to understand what you guys were doing
The first time I watch
On the explore
Nearly 3yrs ago
Great info. And, the plant!!
Haha it was really me that was bouncing around, but we tried a "stabilizer" filter that made it appear I was still and everything around me was moving, we never used that one again, though Daisy the plant deserves her fame for this one!
Great vid. Thank you
Thanks Yusuf, I appreciate your interest!
Thank you
Thank you Gil,
You are genius 👌🏼.. I like your ideas
Best regards
Ali
Aww thanks Ali I miss you!! Stay well and I'll get my butt on a plane your way soon as the coast is clear :)
@@gilhedley449 you are more than welcome :)
Thanks for the review 👍
You bet Jill, thanks for watching!
Love the information! But what is up with the plant?!
Ha yes we tried an export setting having to do with stabilization that backfired and made our plant, Daisy, appear to be maniacally photobombing the shot, sorry for the somewhat nauseating effect... we only caught it once uploaded!
@@somanaut yes ! figured it was something like that. That Daisy!
@@somanaut Daisy rolled her IT bands too hard and had a case of jelly legs 🦵😂
Thank you very much for this video! Very very!
why is the camera shaking?
Erroneous stabilization setting actually, sorry about the crazy dancing plant!
Fantástic
Yes self care
Yes! Thanks for watching Melody!
So funny; I call my classes SMART Rolling, and I have a very gentle approach to the IT band.
Is it just me or is that plant wobbling a lot. I find it super distracting. Love this information!!! Thank you ❤️
Haha not just you Aimée! We experimented in the editing with a stabilizing filter and it ended up making it look like Daisy the plant was dancing, sorry for the distraction!
@@somanaut Makes sense! Glad it was an effect and not reality! :D
👍
"For a while the quadratus lumborum was all anyone wanted to talk about..." *waves hands in mock excitement..
Classic 😅😅
(I'm presently enamored with the psoas, myself..)
Haha and when your love affair with psoas wanes, I predict you will like a serial monogamist move onto the piriformis!!!! :)
@@somanaut yes, she was a fickle mistress and cast me aside after finding me spending more and more time with the transverse abdominis (I told her we were just "friends"!!.. although perhaps using air quotes to emphasize my point was the wrong move 🤔😬)
No disrespect, but does Gil have two glass eyes, or what's going on?
Haha none taken Hayden, those are my peepers as given, but the dancing plant is due to a weird filter we tried in the editing!
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:)
You are missing a crucial part of information with the purpose of this fascia.
There is another fascia sheath that does the same purpose of this, let's see if you or anyone can guess it!!
The skin?
@@cinmac3 good answer but no.
TFL
@@LRS5961 colm explains and tips to help people
czcams.com/video/QcoQFaIrVKQ/video.html
He acts and looks like Stuart from The Bing Bang Theory :D
Yess
You are a tissue whisperer.
Haha workin' on it!