IT Band Tightness – Baseball/Barbell Smash


IT Band Tightness – Baseball/Barbell Smash

Here is a video where I show you an extreme myofascial release of the IT band. Tight IT bands can often lead to pain in the knees and lower back, due to the fact that they are proximal to both of those regions in the body. IT band restriction is very common in people who do not rotate well.

Since the transverse plane of motion is almost entirely absent in most training programs and people in general, the body then uses the other two planes of motion for movement and stability (sagittal plane and frontal plane).

Consequently, the IT band then gets over loaded because of its role in stabilizing through excessive frontal plane movement. This then creates fascia distortions throughout the lateral border of the thigh. By getting into the IT band in an aggressive manner, via the use of a barbell and baseball, we will release a major player in lateral movement deficiency. The result is a more functional body that moves better in all planes of motion.

***Keep in mind that we are not lengthening the IT band. We are releasing the adhesion of the IT band to the Vastus Lateralus (outer quadricep). The goal here is the separation of tissues so that they may work together more harmoniously in a rhythmic fashion.

Mobilize intentionally,
Not habitually,


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  1. Michael Crimmins November 3, 2014 at 9:40 am - Reply

    Thanks…I have been watching for a while and now follow u. You are helping move past some self imposed plateaus. This sort of thing helps. And, you do it without the cult mentality.

    • Naudi November 3, 2014 at 7:38 pm - Reply

      Thank you sir, that is some great positive encouragement. Makes my year 🙂

  2. Dessi November 3, 2014 at 12:17 pm - Reply

    Very important to emphasize that release of the IT band comes first, but always should be followed with exercises to improve the use of body in rotation. If the second is not done, we’ve just released the only support the body has put in place to compensate for the lack of rotation, so the body will grip even further via the IT band in its search for stability. If we strengthen the rotation without releasing the IT band, chances are the body will resort to the tight IT band to make the movements happen and will reinforce the dysfunctional pattern.

  3. brody November 3, 2014 at 5:54 pm - Reply

    How about showing us to help for the Performis area. I have terrible pain shooting down my leg. I am trying stretches but maybe you have a different approach on this area. The pain is awful and worst in the morning when I get up. I have been told to try and sleep all night on my back and keep my legs straight out-easier said then doing. THX

  4. brody November 3, 2014 at 5:56 pm - Reply

    Need help in the Performis area please!! very bad shooting pain down my hip/leg. trying stretches. THX

  5. Tim Generoso November 3, 2014 at 8:08 pm - Reply

    dude. seriously. thank you 😀

  6. Candice November 6, 2014 at 10:17 pm - Reply

    Brody – an earlier video on the Piriformis.

  7. ken November 7, 2014 at 4:38 pm - Reply

    I have read thomas myers anatomy trains and grasp the concepts,I watched the video you posted which took me to see whats new from him on you was some clips of a seminar over seas…a presenter was talking and mentioned that he cant believe that people are still rolling their IT band,it was in reference to something that he just demonstrated.this was the 4D lecture class.I tryed to go and reasearch this,but have had no luck,any thoughts? what he was talking about ?

  8. Naqam February 1, 2015 at 12:26 pm - Reply

    Once again, dropping gems!! TY!!

  9. go February 1, 2015 at 1:27 pm - Reply

    There is no IT band .. It’s made by dissection it doesn’t lengthen

    • Naudi February 2, 2015 at 12:14 am - Reply


      • Naudi February 2, 2015 at 12:16 am - Reply

        Well I just saw some Cadavers in person my self and I could see a band right over the top of the vastus lateralus on 8 different bodies who were untreated. Maybe they were all just freaks of nature though…

  10. go February 4, 2015 at 9:27 am - Reply

    of course …dissected loads myself …is an artefact of movement ..if you rode a horse for 15 hours a day you’d have a thickening on the inner thigh and nothing on the outer thigh…its a continuation of the fascia kata and thats all …it’s a labelled area and nothing more ..its architecture is a lattice work and the moment you try and put a lengthened force through it ..actually locks it up

    but you need a little more experience of sensing movement mate rather than attacking it…you’ll get it one day pal

    • Naudi February 4, 2015 at 10:22 am - Reply

      Are you saying that the IT band is a conditioned tendon?

    • Naudi February 4, 2015 at 10:23 am - Reply

      keep in mind, I never said a lengthened force. I only pointed that out on the blogpost and the video… Do these guys even watch the video? Seriously?

  11. go February 5, 2015 at 3:15 am - Reply

    A conditioned Tendon … Now your talking .. It’s not a Tendon .. As babies we are born without it .. It’s a sheet .. As you’ve seen in the lab with Todd Garcia and Tom the sheet ghickens with use .. Too much force one way.. And it will ‘condition’ itself as such

    • Naudi February 5, 2015 at 9:05 pm - Reply

      Makes entirely too much sense to be honest Gary, I must agree with you on it. I’m hoping to atrophy my “IT band” within time as I produce better integration with my body. You gained some points with me here Gary

  12. go February 6, 2015 at 6:25 am - Reply

    As long as it maintains adaptability in multidirections it’s cool.. Along with that the IT ‘area’ will let the Hamstrings go.. So the apparent flexibility you’ve gained will occur without the need to stretch so much .. If at all
    As Robert Schliep had said about 15 years ago..’we have all the length in the body we require… We just have to take away the resistance to it’

    Be good to chat more

  13. David February 14, 2015 at 5:06 am - Reply

    Have either of you noticed IT/TFL issues more on the left than the right? ( due to most people being right handed which causes a left short leg)

  14. Samuel June 7, 2015 at 6:48 pm - Reply

    Great video & information…had to give up my military career over these issues. I found your site too late so now it’s time to work on quality of life. Great info!

  15. Dio June 8, 2015 at 7:19 am - Reply

    Hey Naudi. I get a lot of pain around the Iliac crest when im running and all that region is very tender after running. What do you think I could to do solve that? Thanks and keep the good job.

  16. PedroA May 17, 2017 at 1:17 pm - Reply

    You guys ROCK and I will defo share this…AWESOME !!

    • William Menzies May 18, 2017 at 3:22 pm - Reply

      Hey Pedro,

      Thanks for the support !!

      All the best,
      The FP Team

  17. Kelly January 31, 2018 at 9:19 am - Reply

    Excellent! Thank you! Your information is extremely effective.

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