IT Band pain? Try these!

🛠IT Band Syndrome Rehab🛠

🧨First off, stop smashing or rolling your IT Band. This tissue is more like fascia than muscle, which means it is super strong and there is no amount of foam rolling that is going to be able to “loosen” it up, so just stop.

🧨Now that we have that out of the way, the IT Band is a long band that travels from the anterior / lateral hip down the outside of the leg to the outside of the knee and it can get angry when the hips aren’t mobile or strong enough to do their job.

🧨That means we need to incorporate both hip mobility and hip strength / stability in our plan of care to calm this down.

🧨Pain with this is typically in the lateral (outside part) of the knee, where the lower part of the IT Band attaches. This seems to be pretty common with endurance athletes, but really anyone can suffer from this nagging pain.

🧨The following set of exercises may be able to help:
1️⃣ Quadruped Hip CARs to Pigeon
2️⃣ Banded Wall Clams
3️⃣ 3 Way SL RDL
4️⃣ Medial Band Pull Reverse Lunge
5️⃣ Lateral Band Walks (band at feet)

🧨Like, comment, save & share with a friend who’s always got that annoying knee pain‼️

#physicaltherapy #physicaltherapist #movement #movementismedicine #itbsyndrome #itbandsyndrome

[jude]

Just did some of them exercises two days ago they actually worked and i can feel the pain going away. Recommend.

[xraydelta]

After this quick video, I subscribed. Very to the point and perfectly demonstrated and explained. I just started rehabbing IT Band and posterior chain, after a squatting session nailed both IT Bands. Have trained with weights for 36 years. Thanks.

[louisg]

I watch this channel for the helpful information and that is the only reason I watch late into the night hours

[suppajoey]

thanks!! very helpful for my recent IT band pain

[notmyrealname]

LOVE THIS. Wish all videos were so concise and to the point!!!🎉🎉❤

[MariaIsGrateful_]

Who shouldn't do any of these or adjust for issues? I have a bad L5S1 and unsure if these are appropriate. You wrote a lot maybe add this info please. Thanks

[ahmedthabet]

How long does it take for full relief after doing these exercises ? One ..two ..three weeks ? Thanks

[brinm]

when i use the bands around my knees it make the pain worse in the hips. yes i am doing it correctly. PT says I am. i am old and wonder if the bands put too much pressure on joints

[doors]

Awesome. With the medial band pull reverse lunge - should the band be tight and you have to actively engage muscles to avoid pulling your knee and hip towards the band anchor? Also should your weight be mostly on front stance foot with maybe 25% on rear foot?

[SU-ttgw]

When i bend my knee that time something coming outer from outer knee is that IT BAND sydrome?

[brauliob]

How many times a week should I be doing this? Did a few sets just now and my it band is feeling great! Thanks for the video.

[eldarivera]

Do we do these exercises on both sides or just the side that hurt?

[juliescott]

Thanks, should I also completely stop running ? When I went last time I was limping afterwards

[bellajus]

Glad to see you out and about but I still cannot believe the way you chew food girl it shocks me every time I watch somehow it seems like you're just swallowing huge bites of hardly chewed food ???

[luvshm]

Are you married or single, I asked you miss ?