IT band syndrome strengthening exercises (FIX IT FOR GOOD)

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We demonstrate it band syndrome strengthening exercises in this video and discuss how strengthening can be the solution. For years people with IT Band syndrome have been treated for years with stretching, massage and soft tissue techniques which really don't influence the length or how it functions.

00.00 Our approach to treatment of the ITband Syndrome
0:32 Who get this condition?
2:07 Anatomy of region
3:09 How do I know I have this condition
3:58 Differential Diagnosis- What other conditions can this be
5:14 Common Myths and Treatment Approach of ITBand Syndrome
6:34 Top Strengthening Exercises for ITBand Syndrome
7:59 Straight Leg Raise Hip Abductor in Sidelying
9:19 Pelvic Bridge Unilateral and Bilateral
10:35 Clam Exercise in Sidelying

Who gets this condition?

This conditions is more common in runners, cyclists, hikers or anyone that does repetitive knee flexion movements for their activity.
It appears to affect athletes more than non-athletes. This can occur for patients in labor related fields like carpenters, roofers that require
Repetitive squatting and climbing ladders. Typically not a result of a trauma but more
of common during a repetitive activity especially one that is relatively new or a large increase in activity duration, intensity or frequency.

Anatomy

The ITband is a dense fibrous tissue that extends from the hip and extends to the patella and tibia. It starts at the hip region with attachments at the gluteus maximus, gluteus medius and tensor fascia latae. It provides a passive support of the lateral structures of the knee in conjunction with the lateral collateral ligament and capsular support of the tibiofemoral joint. The actions that the ITband contributes to is to flex, extend, abduct,
and laterally and medially rotate the hip.

How do I know I have a ITband problem?

Often patients relate a lateral joint pain that can cause "snapping" , stabbing and stinging that will occurs around 30-40 degrees of knee flexion. May experience swelling at distal attachments of the ITband at the lateral femoral condyle region.

What other conditions it may be?

This can be confused with a lateral meniscal tear, osteoarthritis of knee and hip, instability at the proximal tibiofibular joint, lumbar radiculopathy, patellofemoral syndrome, and hip dysfunction.

Common myths about Itband

Over the years many people have focused on stretching, massaging and foam rolling the ITband which is been central focus in treating this condition approaches to relieve discomfort. The research shows that the ability to directly stretch the ITband is near impossible through self stretching or foam rolling due the density of these tissues that make up the ITband. However, focusing on stretching of the muscular attachments of the ITband in the hip region of the gluteal maximus, glutues medius and tensor fascia latae and the calf musculature can be done which can aid in improving your condition.

How to treat this condition?

-Using foam rolling, massage and stretching the proximal hip musculature.
-Modify workouts until symptoms are under control adjust for volume, intensity, and frequency
-Check footwear for proper fit
-Begin strengthening of hip and trunk musculature
-Stretch the calf musculature

Primary exercises for IT band Syndrome

Straight leg raises in side lying
Standing Leg Raise with band
Pelvic Bridges
Side Plank
Lunges
Clam Exercises

Thank you for listening to my video! If you got something from this please like it and Share it with a friend or family who may find this helpful!
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Pinned by Apex Orthopedic Rehabilitation
Apex Orthopedic Rehabilitation
9 seconds ago
If anyone wants to talk to me about how to move better and are in the New Jersey/New York/Connecticut area call to schedule a visit at our clinic in Paramus and Wyckoff, NJ! Call us at 201-251-2422.

apexmovebetter
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Thanks a LOT!!! I finally got my knee pain fixed thanks to your exercises. After 6 months of ridiculous doctor's opinions, I almost went for ligament surgery. After all, all I needed to do was just these exercises. 20 days of morning and evening routines and the pain was gone!

nunosampaionunes
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I'm a runner and I've had IT Band Syndrome for half my life and I have kept symptoms at bay with the right stretching, yoga and exerxises. These specific ones have kept my hips healthy. Highly recommend.

TheAvgWoman
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Over 7+ years of pain and multiple related issues, five/5 respected and experienced orthopedic surgeons in Central Oregon failed to diagnose my rotated tibia held in place by a tight IT Band. Examinations and thousands of dollars of tests (x-rays, MRI, nerve tests, etc.) indicated nothing to them. They all essentally indicated they did not know why my knee/leg hurt. Finally, a Physical Therapist found my problem, rotated the tibia, loosened the IT band, and gave me exercises. It's sad and disappointing that many others suffer because surgeons only see what they can cut; they're not trained to recognize the obvious. 😢 Thanks Mitch @ Madras

MojoMan
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Hi Tom, I would like to extend my outmost appreciation for you and your post as I have been suffering from the ITB pain for the past 15 years not knowing what to do about it. Last week I casually searched for the 'pain of the exterior edge of back knee' and coincidentally found your post After watching it and doing the moves you suggested by some God given miracle my pain disappeared. I was truly speechless noticing that I now I'm free of pain in the back of my knee and I thought to drop you a note and thank you from the bottom of my heart for your amazing post as not only it Magically helped my knee but also it saved me from a long depression that I've been going through because of it.
Regards

axehafteh
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I had awful pain from ITB syndrome and it’s completely gone after one set of exercises. Thank you very much!!

svraja
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I have had this for the past few months and it's absolute agony, never felt pain so bad in my life. Was going to the docs but I'll obviously try this first. Thanks a bunch.

Dookieuk
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Well done. My ITB symptoms recently occurred after total hip replacement surgery as I returned to normal ADLs. These exercises instantly identified the residual hip weakness and related instability

rickzabrodski
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Many thanks from the UK for this very informative video!! As a (60 year old) keen mountain biker cyclist who also does other workouts as well i wouldn't have believed that an area of muscle weakness could be responsible for my leg pain that is mainly experienced when walking, but more recently also when cycling.

I had gone the route of stretch, stretch, stretch but with very limited or no improvement. Having followed your video and done the suggested exercises a massive improvement has occured within a few days and i will continue with the exercises as part of my routine which also will include a bit less cycling as per your advice . Many thanks for the video, exercises and recommendations!!!

markfoster
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Very helpful video. I'm an active runner too, and racked up the intensity in no time. My IB got rigid, but I've ensured to take ample rest and now, I always stretch my legs in a way that my glute muscles are sufficiently strengthened. It has helped me a lot.
I believe, one needs to understand the mechanics of body before diving into High intensity workout. I learned from mistake and by watching several such helpful videos.
Thanks a lot for posting 🙂

himanshusethi
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Thank you for the video! As a long-distance runner, I've reinjured my IT band 9 or 10 times over the years. It just keeps happening over and over again! I've finally realized I'm gonna need to do a bit more preventative work rather than simply treating them as they come up. It was definitely the cause of quite a bit of anguish over the course of my college cross country career, but maybe with some of these exercises I'll finally be able to get away from these repetitive injuries. Wish me luck!

nat
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100 percent of the leg/knee pain that just won't go away. I know I also have mild knee arthritis but this video made me say Yes that's where my pain is. Thank you so much for the great video .

lindaandrie
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A delicious little add on to the glute bridge is adding something between knees to press the knees together and contact the adductors and glutes at the same time

joe
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Older adult figure skater here. I've had to stop jumping because of pain in the knee diagnosed as weakness in glutes and IT band tightness. Thank you for this video, I'm going to try these exercises.

steffibaker
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I can't thank you enough. I was in so much pain 2 weeks of this while still running 6mile once a week and the pain has completely gone I'm doing 30 of each once in the morning once in the evening. I can now think about uping my distance
SLOWLY. What a legend

gareththompson
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Those were all the exercises I used to regularly do and abandoned a few years ago where time restrictions were the excuse and laziness the real reason.
Now, I've developed a runner's knee without increasing the endurance work load... Might be that I just learnt an important lesson here. Thank you.

jondashun
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I'm six weeks post-knee replacement. My physical therapist has me doing bridges with my feet on a big exercise ball because my operative knee isn't ready for the pressure of a bilateral bridge yet. It's good for balance as well.

paisleyjane
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I’m 59, female, don’t do anything in terms of running or going to the gym, mine was triggered by putting out my sacroiliac joint in my lower back. I think it was from walking a big dog that was pulling. An osteopath would put it back in place but it wouldn’t stay in place for long. It’s taken around two years to work out what’s going on in part because IT band syndrome is associated with people who do lots of repetitive physical activity such as running. Now I know what it is and what caused mine I am following advice like this to heal and strengthen my muscles - glutes etc. thank you

chippywelsh
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Great, useful, clear video! It’s so great to see you explaining why we might get this pain in detail rather than just showing the exercises. I’ve just done 2 sets of the first exercise and the pain/tightness in my knee has reduced loads already! I’ve recently started training for a half marathon and will make sure I add these exercises into my regular strength sessions. Thank you!

MissJazzieXX
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By far the best IT band exercises I’ve ever found! Adding these to my PT that I do daily for my rehab from tibial plateau fracture.

Doktracy
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