Отличный ответ! Буду обновлять мой вопрос, чтобы вы знали, Если бы это помогло! Я обнаружил, что бежать было очень хорошо, пока я работал в нее медленно и не идти слишком далеко или слишком сильно надавите. Тела-вес приседания хорошо работать в моем случае так же... YMMV По теме согласно [чаво] поскольку изменение объема сайта исключены вопросы, не относящиеся к упражнению. Я не уверен, что именно вам нужно знать. Специальные упражнения/продукты? Пристрелнных зонах тела? @Brofessor _"учитывая, что вы не переусердствовать дозах конечно."_ - почему именно эти типы 'ярлыки' не должны использоваться, особенно, если это обучение естественно. Есть определенный вид спорта(С) они обучение? Вы упоминаете бег на длинные дистанции, но не обязательно ставить акцент на спорт или серии спортивных...

Это звучит как у вас это синдром группы. В дополнение к растяжению в ответ Юха Untinen, чтобы предотвратить в будущем его группа раненых, я настоятельно рекомендую делать эти вещи:

Раскладушек

Лежать на вашей стороне, как показано на рисунке, и передвиньте верхнее колено вверх и вниз. Одна сторона будет слабее, чем другие. Делайте 3 подхода по 10 каждого на более слабой стороне. Важно, чтобы ваши верхние колена, когда отдыхал на другое колено, немного дальше вперед. Убедитесь, что вы стреляя только вашей ягодичной мышцы, когда вы поднимите и опустите ногу.

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Стороны перемешать с сопротивление группы

Собрать группу сопротивления в нижней части ноги и согните немного ноги. Перетасовать осталось немного (может быть 15 футов) и вернуться, потом остальные. Делайте это два или три раза.

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Прокатки

Используя поролоновый валик, за это полоса от колена до бедра. Попробуйте не скатываться прямо на его полосе - вместо того, чтобы попытаться получить только на стороне. Прокатки на другие мышцы тоже хорошо.

Rolling out IT band

Грастон

Если у вас есть деньги, техника Грастон тип лечения проводится с помощью мануального терапевта, в котором кусочек металла царапины вдоль сухожилия, который разрушает рубцовую ткань и фасциальных ограничений. Он часто оставляет синяки. Грастон является очень эффективным.

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