IT Band needs work
Today I had a different PT who saw a bit of a problem for me to work on. A tight IT band and not quite enough strength (hip/IT band). So I had a subtle shift on some of the exercises to work on that. But, I was given the green light for long distance stationary biking and doing the iso-machines on my own.
10min bike (Level 7) @ 100RPM
Leg Press 3x10 60#
Adductor Squeeze 3x10 60#
Knee Raise 3x10 30#
Side Raise 3x10 30#
Leg Raise (Machine) 3x10 20#
Backward Lunges 3x10
Ball Assisted Squat 2x10
Stork Stand 10x20s on jelly pad
Leg Raise Four Way (Lying Down) 2x10 4#
Assisted Flexion
I definitely felt the weights at the end today--still not very much, but they've said I can continue on my own with slightly increased weight. I should avoid pain and make sure I can complete all the reps (up to 3x10 for all machine work). Felt good. The PT said that I was progressing amazingly fast...
3 comments:
What test did they do to diagnose the IT band weakness?
It was just observational. They looked at my form during squats, lunges and leg lifts. She suggested that it was a common problem adapting from having been favoring one leg. But that many people have asymmetries that should be fixed even without involving an injury. She wants me to do some IT band massaging using foam rolls and work on isolating the glute/IT band during my leg raises.
nice progression!
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