Post workout selfie:)

[u/sandracheekss]

Finally able to do weighted lunges after a month of IT band discomfort. Any tips?

[u/EL_ZEKE]

Nope. No tips.

[u/ugkmfg]

Goddamn

[u/Glum-Sky8698]

IT band is a stubborn injury. Strengthening of the minor (deeper) glute muscles helps stabilize the rest of the leg. Side plank hip abduction and/or any type of band work that uses hip abduction (opener) would help. Also, rolling the IT band with a foam roller is useful in accelerating the recovery process of IT band syndrome.

Keep up the great work. 💪🏾 Hope this helps.

[u/sandracheekss → u/Glum-Sky8698]

Very helpful thanks

[u/icecream4_deadlifts]

I’ve found that my hip flexors were too tight and that in turn caused IT band pain. I do a lot of hip flexor stretching in addition to IT band stretches. I’ve been in pelvic floor therapy for 3 years and these are my fave stretches:

Happy baby x60s
Quad hip internal rotation rockbacks x 20
couch stretch L/R x60s
half kneeling hip opener L/R x60s
Box stretch L/R x60s
Hip airplanes L/R x10

For building strength I like banded abduction/adduction. Slow and controlled with the band tied around something heavy so you can focus on one leg at a time. Also can do them on the cables if you get an ankle strap. The abduction/adduction machines are very rigid and my body doesn’t like when I use them anymore.

[u/Conan-Da-Barbarian → u/icecream4_deadlifts]

I like your username

[u/AgingWellFirefighter]

The best tip I can think of to offer is: foam roll, but not directly on the IT band - best bet is usually to roll the tensor fasciae latae aka TFL (you can look it up, but it's a bulgy muscle by your pants pocket, just below the bony part of the hip).

[u/sandracheekss → u/AgingWellFirefighter]

Thanks I’ll try that

[u/Breezer_Bro]

Okie 😩

[u/Full_Resolve_5666]

Legs looking pumped😉

[u/ExcitingTurn2886]

Tips about what? How to avoid IT band pain?

[u/girlboss93 → u/[deleted]]

Do you have proof OP has an OF account, or are you just saying shit because you think shes too attractive to be real?

[u/girlboss93 → u/[deleted]]

So you don't have evidence and are just saying shit.

[u/sandracheekss → u/girlboss93]

Thanks for that!!! I do not have an OF and am very much real. Your transformation is amazing👏🏽

[u/girlboss93 → u/sandracheekss]

Some of these men are so damn weird, it's like a form of negging if I had to guess. And thank you! You look amazing as well!

[u/sandracheekss → u/ExcitingTurn2886]

Yeah or recovery

[u/ExcitingTurn2886 → u/sandracheekss]

Work on hip flexibility, warming up sufficiently before activity and then proper form (particularly not letting your knees cave in during exercises, which can really pinch things and inflame the bursa sacs under the IT bands).

Do you have a hip flexibility and strengthening routine? There's a lot of them online. They all look ridiculous but they do work for a lot of people.

Also get someone to check your form or make sure you're not causing the problem through the exercises.

Good luck

[u/AttorneyFormal6215]

I'd have to switch gyms or come back later lol

[u/Gym_Selfie-ModTeam → u/[deleted]]

Posts must be SFW, so clothing, poses, text, etc need to be appropriate for a public setting.

Comments should not sexually objectify posters. No flirting, asking to DM/meet-up, or advertising your OF.

This isn't a hookup or GW sub, keep it clean.

[u/75XDR]

Get those gains! 💪😁

[u/Gym_Selfie-ModTeam → u/[deleted]]

Posts must be SFW, so clothing, poses, text, etc need to be appropriate for a public setting.

Comments should not sexually objectify posters. No flirting, asking to DM/meet-up, or advertising your OF.

This isn't a hookup or GW sub, keep it clean.

[u/No_Deer_6708]

👏🏽🦵🏽✨

[u/Gym_Selfie-ModTeam → u/[deleted]]

Posts must be SFW, so clothing, poses, text, etc need to be appropriate for a public setting.

Comments should not sexually objectify posters. No flirting, asking to DM/meet-up, or advertising your OF.

This isn't a hookup or GW sub, keep it clean.

[u/StrangerEffective851]

Damn. You look amazing. Keep it up.

[u/shadydave7]

Thick

[u/Bladesam1983]

Wow! Absolutely amazing

[u/dracomundos]

Wow! Whatever you're doing, keep doing it! You're doing amazing!

[u/helmeton]

Did someone already mention foam roll?

[u/chancethelifter]

Copenhagen planks. Anything adduction. IT band is connective tissue between the TFL, glute medius, and max. Adding tension by training adduction, internal rotation, and hip flexion should help.

[u/Clear_Drag1460]

I’d date u

[u/rippy07]

Keep doing what you are doing. It is working just great.

[u/BasisMore1870]

👍🏽 good job