How to Fix IT Band Syndrome #shorts

This is a pretty good case of the “Standard of Care” being quite bad.

📈 When it comes to improving symptoms of IT band syndrome in runners, too often the focus lands on modalities and methods that don’t actually translate to improved symptoms.

To reduce symptoms we need to either:

1️⃣ Increase the capacity of the IT band to store and release energy

2️⃣ Shift load away from the IT band

Stretching and foam rolling are effective for neither. I’m not even sure what the plausible explanation for these treatments are.

📊 Increasing tempo can significantly reduce strain rate on the IT band. This is partially due to a higher tempo widening stance.

Sensible exercise selection can also help.

🔑 The key here is choosing exercises that actually integrate glute medius activation WITH the mechanics going on at the foot.

Marches, split squats, step-ups, standing band external rotation, etc. can do this effectively. Clamshell and side lying leg raises not much. At best they’re a starting point.

🏃🏽‍♂️ Also, these “Functional” exercises to improve gait mechanics are beneficial even for runners who aren’t experiencing pain.

Share this with a runner who wants elite mechanics and a pain free running gait.

[lustylusty]

my knee cannot bend without clicking or popping sometimes, but it used to be no pain for years, but now im playing a lot of tennis and im afraid i might get some knee pain. but my knee is always swollen nowadays