ITB Syndrome: Natural Treatment for Knee Pain - Sock Doc

[reviveramesh]

this is very good - a holistic approach and simple - well done

[LoganHawj]

You said don't stretch it, but how come there are a bunch of videos where people are stretching it in order to treat it?

[khalidmuhammad]

Great video, I am older and very active in sports and have a serious hip and IT band problem, as well as knee and shoulder issues. I have been in physical therapy for months and nothing seems to be changing. I wish I was back in the states to visit your office

[sobeit]

Doc thanks for uploading this informative and demonstrative video. Very much appreciated.

[CoachTerp]

...was just about to post the same thing; all I have read has said RICE - Rest, ICE, compress, elevate (and also keep hearing to increase the stretching thereof).

[baskeplaya]

This is all incorrect except for the part where you talk about the ice at least in my experience. The only thing I did was stretch, strengthen the it band and all the muscles around the it band, and massage my it. I still have the injury but every day the pain keeps disappearing and I am back to my 4 minute miles. ( I also use a brace- it really works)

[TheSockDoc]

It's how gait affects injuries (or causes them). An ITB problem on the left (problem with a glut max - extensor) can be from an upper body extensor problem on the right (such as the triceps or upper back muscle), or vice-versa. Though yeah I showed it kinda quick and it's hard to see.

[kevinmurray]

i think i now know why my knee hurts. thank you!! i talked to someone and they told me to get my knee scoped but after thinking about everything that i have been doing i only think that really changed is my diet which has been terrible over the last couple months.  i think i will go back to eating very healthy again.

[aaron]

good info, was doing everything told not to do in video. Icing, stretching, and wrong freaking shoes

[TheSockDoc]

Thanks for the comment. Check out some more info on the Sock Doc site. Under INJURIES tab is a post about ITB and under TRAINING is a post "Stop Stretching!"

[laurawise]

I have had this problem - some people say one thing, another something else. You should not stretch any part of the body until you feel a pull - you should just gently stretch as this allows an increase in blood flow through the damaged area. The moment I stretch gently and use a foam roller I am able to run - I should do it more often, probably everyday to avoid it getting tight. Also, strengthen your TFL & gluteus medius/max - again stretch these to avoid hips getting tight & trigger points...

[TheSockDoc]

Via the trigger points, stretching doesn't release fascia.

[TheSockDoc]

See the Injury First Aid Series on the SD site for more info on what you ask.

[leneause]

Excellent vid - very interesting. Best bit tho is when she smiles at 3:17!

[rls]

Hi SockDoc... learned a lot here. Can you elaborate a bit more or refer me to a another source on the issue of lower/upper body diagonal issues.  Do you mean that, for example, a patient that has an internally rotated shoulder on the right could present with weak Gluteus Maximus muscle on the left BECAUSE of the upper weakness/dysfuntion.  And if so - is the goal to get the upper body activated (more external rotation) to help that left Glute Max to fire more effectively? Thanks much!!!! RL

[gatogreensleeves]

Holy crap! This is about the 20th video I've watched on ITB and it goes against all the rest. I had a lower leg osteotomy a year ago and have been doing PT for 4 months now. I've had ITB pain for about 3 months now, recurring intolerably about every 3 weeks (diagnosed today by my orthopedic surgeon). Guess what I've also had for about 3 months and was diagnosed with a few weeks ago? Frozen shoulder on the opposite side. The only thing that's helped so far is glut-xrcz and quad stretches (VMO).

[Tigressa]

So as I see, there is no a classical treatment to this ITB Syndrome? I read the article on Sock Doc site. It is a combination of mental, hormone, physical incidents... You have to be lucky also to find a good doctor who can supervise recovery and lead to correct decisions. Very frustrating...

[TheSockDoc]

@Tigressa50 Yes hard to find a good doc but I hope the techniques I show in the video help; they're the most common "self help" therapies.

[gatogreensleeves]

That's quad stretches and VMO+gluts (wall squats an butt-kicks) exercises. Quad stretches do seem to help though. Funny thing is: hamstring stretches DON'T help. I always have a 'flare' after I do those.

[jessbreheret]

Thank you for this video . Very informative . So in the end basic treatment would a lot of resting ? I'm starting a month without running and then a progressive return to it .