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Goalie Training: Sorry (Not Sorry); More LAX SMR Work

Goalie Training: Sorry (Not Sorry); More LAX SMR Work

They say we always hurt the ones we love. So I must love you a LOT to give you this one ?

Would you believe me if I said that it hurt me more than it hurt you?


Yeah, you’re right, it will hurt you more.

Here’s exactly what I want you to do for 30 to 60 seconds:

Here Is Why I Want You To Do That

Ever been told your ITB (Iliotibial Band) is too tight? News flash: it is supposed to be tight. It is a connective tissue band. That is it’s job, to be thick and fibrous and taught. Even foam rolling right on the ITB won’t really loosen up the tissue. It is just too fibrous.

This is why I suggest that you focus on the front and back borders of the ITB when (if) you foam roll. The portion where it melds with the quadriceps in the front and the hamstrings toward the back. You might make some positive changes there.

But They Said It Was Tight

Yes, I know, we have covered that (see the two paragraphs above).

Now what they might not have explained is that there is a muscle at the top of the ITB. It is a very broad muscle front to back running along the crest of your hip bone at the side of your hip. It is called the Tensor Fascia Latae and it is such a broad muscle that it can do all sorts of things that are not really in its job description.

It can flex, extend, abduct and rotate the hip. I know it doesn’t sound like one muscle should be able to do all that. Really, it is not supposed to, but if you are not looking after your hip, practicing proper movement patterns and building up the deeper muscles of the hip, it will be pressed into service.

So what happens when it starts doing all this extra work that is not in its job description? Well, it starts getting stronger, a bit gnarly and quite often tight because it is under chronic tension, it never gets a break (kind of like a goalie coach during summer camp season).

When it gets tight and gnarly, it will put extra tension on that ITB which can then create a problem for you. Often it is lateral knee pain where the ITB rubs over the lateral femoral condyle (bony prominence on the outside of the thigh bone) and this will get very irritating to the ITB over time.

What To Do About It

Do the exercise in the video – and do it before you get pain. Most of my clients are tight in this area. Work on it for 30 to 60 seconds every day and see how you feel when you do your hip mobility drills, your strength training in the gym, and your speed training.

Then you also need to pay attention to how you are using your hips, are you use the right movement patterns and right muscles. A good training program or strength coach will help with that.

Finally, if you are getting pain and you are not sure why, you can try this. If it helps over a week or two, great, that might have helped. If it does not feel better or gets worse, then please go get it checked out by a good sport physio, massage therapist or chiropractor. Just make sure they have lots of experience working with athletes.

About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more. Try Maria's Goalie Stretch Solution today.