As promised, in the next couple of posts, we would touch on some ways you could strengthen and release the Vastus Medialis Oblique (VMO) muscle and the Iliotibial band (ITB).
Now that the Tour Down Under is on the way, hope all you cyclists pay attention to this!
The easiest and most effective way for releasing the ITB would be to use a foam roller. Although there is conflicting evidence as to whether foam rolling would physiologically increase tissue extensibility of the ITB, what I have observed clinically is that most of my clients would report of reduced pain and increased range of motion after roughly a week of foam rolling. Now, as the ITB is a thickened band of fascia and not a muscle, it would not relax as readily compared to a muscle. Therefore, more attention should be given to the ITB during your daily foam rolling routine. A good practice would be to also release a muscle called the Tensor Fascia Latae (TFL). This muscle is connected to the ITB and would put additional stress onto the ITB if it were overly tight.
Stay tuned for our next post as we teach you how to strengthen your VMOs.