Pilates Elephants

Almost all of us foam-roll the ITB and tell clients it's tight.
Here's a richer picture, built from the anatomy: the ITB is a thickening of the fascia that wraps your whole thigh, it behaves as both tendon and ligament, it helps stabilise and lock your knee, and it backs up your ACL, contributing an estimated 13 to 40 percent of the resistance to your shin sliding forward.
Which raises a question about trying to make it "release".

PDF slides to accompany this episode here: https://breathe-edu-downloads.s3.amazonaws.com/IT%20band%20lecture%20slides.pdf
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Here's how we know humans are antifragile:
Yoga is pretty dang safe here
But if you REALLY want a safe sport, take up breakdancing here (no, seriously!)
Or Crossfit here
Knees going in during a squat or lunge doesn't predict injury here
Plus here are my TWO episodes looking at this topic here and here

But what DOES predict injury:
Having weak hamstrings here
Having a weak barbell squat here
Doing too little for too long, followed by too much too soon here and here

And what protects against injury:
Strength training is the best injury prevention here and here
High consistent workloads protect against injury here

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This is a live lecture I gave for the Diploma of Clinical Pilates.
You can download the PDF lecture notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Neck%20pathology.pdf

You can watch this on YouTube here: https://youtu.be/igS35wdGQU8
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Research paper cited in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/
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This is my conversation with Nathan on his podcast, which you'll probably love if you like Pilates Elephants.

Nathan's podcast is her: https://open.spotify.com/show/24md12qTQmTIYULyzGXmzT
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