IT BANDS + PLOUGH STRETCH

So after all 2 weeks of not being able to run for longer than 5mins without discomfort generating in my back and hip flexors, these symptoms suddendly let up.

Here are the things done beforehand:

1. Quad Baller on IT Band (But specifically the narrow edge, all the way along the IT Band especially the lower part by the knee)

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2.  The second identifiable exercise i have been trying is the plough stretch, if nothing else this has had a huge impact on the tightness in my back, when sitting, standing, in bed.

( Specifically  2-3  x 1min holds,  adjusting till back releases further, also pre bed )

The key now is to keep doing these things and maintain the state of suppleness you are in now ( whilst training is introduced) with stretching and massage.


Remember that for every Training action, there will be an equal and opposite reaction tightness from the body.


Beware of squats unless you are going to savage Quads + IT bands straight afterwards and next day, or you have a massage booked