can you overstretch the IT

[JoshsGirl=]]

I've been told by one esteemed teacher that you can overstretch the IT, particularly with a foam roller. But Dalton says that the IT is so dense and cable-like that there's no way to overstretch it (or even, perhaps, stretch it):

"Although myofascial stripping routines do help loosen the superficial fascia, attempting to lengthen an exceedingly dense and anchored IT tract is futile and shows a lack of understanding of the nature of this particular type of connective tissue. The iliotibial tract is a massive structure made of a substance with greater tensile strength than steel cable. It simply cannot be significantly elongated by rubbing, elbowing or stretching it. This tendinous ligament is one of the sturdiest structures in the body and, in my opinion, hammering on it is futile."
----http://erikdalton.com/NewslettersOnline/March_09_Newsletter.htm

Which do you think is true? Yesterday I met a very athletic client who has been foam rolling her IT every night for a year or more, at first because of an injury and then because, when it worked for the injury, she decided it must be the thing to do. Her IT is astonishingly soft and adhesion-free. It does seem to have integrity, and there is some cable-like (healthy) tension at the knee, but I couldn't tell if it was doing what it needed to. She's very athletic, with no pain. She has a slight genu valgum whose history I'd like to ask her about, but do not know her well enough yet.

Thank you!

 

[Pompal 09.]

can you overstretch the IT

I am with Erik Dalton on this one. If you get your hands directly on a cadaver IT band, even when dehydrated, you can easily lift the body by using the ITB as a handle. It is virtually impervious being damaged by anything we are able to do with massage/stretching techniques. A foam roller certainly won't hurt it.

 

[Karma Singh]

can you overstretch the IT

Thanks, Jason. I'm so glad to 'meet' someone who has lifted a cadaver from the IT ! I sent her Daltons' quote and your response.

I know I've seen a post---here or somewhere---from someone who was sure they had 'overrolled' their IT but I can't find the d--- thing to find out why they think that.

I'm still having such a hard time picturing that the IT can't be "significantly stretched" (Dalton). You can surely stretch the side of the thigh, so in that case is it only the TFl (and the vastus lateralis) stretching? Do yogi's have super-long TFLs??

 

[Only by the grace of God]

can you overstretch the IT

One of the cadavers I studied was that of "an avid yoga practitioner and instructor" who had spent the last 3-5 decades of his life pursuing yoga as an avocation. He had nice muscular development and (to quote the head of the cadaver lab) "beautiful fascia." What he did NOT have was an extraordinarily long ITB, nor was his TFL longer than "normal."

Yogis (like anyone else) can develop exceptional flexibility in several ways:
1. Train the brain to permit muscles to extend to their full potential. (This is the safest way.)
2. Overstretch their connective tissues, risking joint laxity. (The most dangerous way.)
3. Start with a genetic advaneforum.xxxe ("stretchier" connective tissue) and then develop further via #1 or #2 (or both).

 

[Purnendu]

can you overstretch the IT

Hey,

so I finally reached my teacher, and it turned out I'd misunderstood. What he didn't want were therapists pounding on the IT with their elbows, being very aggressive toward it. He just didn't think it was useful or productive, a la Dalton and you Jason, and could do some damage we don't know about it. He was fine with foam rolling since the client controls the pressure.

So all three of you are in good company. Thank you so much!

By the way, sorry, the phrase "extra-long TFL" was quite silly .

Take good care!