Workout of the Day:
Hang Squat Snatch
Five rounds for time of:
5 x Hang Squat Snatch (80% of 3-rep max)
10 x Overhead Lunge Step (5 each leg)
15 x Push-Ups
Foam Rolling: The IT band
Written by Mark Riebel
We use our legs in nearly every exercise we do in the gym, whether it’s squatting, jumping, running, or even just stabilization for the body in pressing motions. As the leg is moved, a particularly robust piece of connective tissue, the iliotibial band (or ITB for short), slides over the muscles and bony portions of the lateral aspect of the thigh. This constant sliding can occasionally lead to a painful condition known as ITB syndrome, though more often than not small adhesions end up forming between the layers of tissue and impaired flexibility and range of motion is the result. One of the best ways of combating and/or preventing this is to roll out your ITB on the foam roller.
To focus on your ITB, lay on the foam roller on your side, with the roller just below your hip bone and placing as much of your bodyweight on the roller as is tolerable. You can cross the top leg over if it helps you to balance. Move your thigh so that the roller travels down the side of your leg, paying particular attention to any tight spots you will likely have. But don’t just roll in a straight up-and-down motion, also roll left to right so that the roller travels from your outer thigh to your quads and back to the ITB. For a more pronounced impact, when you find that real nasty hot spot on your leg, stay there while flexing and extending your knee.
If you don’t happen to be a religious person, these motions will make you find a higher power in no time. Although not comfortable by any means, foam rolling over these adhesions and starting to work them out can be of great benefit to your performance.