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Dealing with IT band pain? Here are my top tips as a running physio! 👉 Build up your glute strength. Because IT band pain is often quite sharp it can have an inhibitory effect on the glute muscles. Target glute med/min with a side plank leg lift, and glute max with single leg RDLs. 👉 Load your knee! Doing a movement like a bulgarian split squat can place heavy loads on your quad and therefore your knee. It should be pain free! Back off the depth or lower what you have your foot placed on if it’s not. 👉 Add jumping once things are settling. Doing a lateral jump like side to side hops can help work on the IT band’s ability to stabilize the lateral aspect of the knee. 👉 Avoid downhill running. This places a lot of load on the ITB. Focus on flat or uphill running. 👉 Never run through pain! This is not like a tendinopathy where you can run through 3-4/10 pain. It will just get worse and more sensitive if you push through symptoms. 👉 Keep cadence high. Ideally 170-190 bpm. But try increasing your cadence by 10% and see if that helps. If you’re dealing with IT band pain, reach out! I have in person and virtual options available. #itband #kneepain #runningphysio
Dealing with IT band pain? Here are my top tips as a running physio! 👉 Build up your glute strength. Because IT band pain is often quite sharp it can have an inhibitory effect on the glute muscles. Target glute med/min with a side plank leg lift, and glute max with single leg RDLs. 👉 Load your knee! Doing a movement like a bulgarian split squat can place heavy loads on your quad and therefore your knee. It should be pain free! Back off the depth or lower what you have your foot placed on if it’s not. 👉 Add jumping once things are settling. Doing a lateral jump like side to side hops can help work on the IT band’s ability to stabilize the lateral aspect of the knee. 👉 Avoid downhill running. This places a lot of load on the ITB. Focus on flat or uphill running. 👉 Never run through pain! This is not like a tendinopathy where you can run through 3-4/10 pain. It will just get worse and more sensitive if you push through symptoms. 👉 Keep cadence high. Ideally 170-190 bpm. But try increasing your cadence by 10% and see if that helps. If you’re dealing with IT band pain, reach out! I have in person and virtual options available. #itband #kneepain #runningphysio
IT band pain usually isn’t an IT band problem. It’s often a load management and/or pelvic control problem. When the glute med isn’t doing its job, your pelvis drops, your femur dives inward, and the IT band gets asked to absorb force it was never meant to handle. Over time➡️Irritation, pain, and that familiar outer-knee ache. Solution➡️strengthen the glute med and lateral thigh, and learn how to properly accept load on one leg—with control, alignment, and intent. Train single-leg strength. Let the IT band stop playing bodyguard. Save this if lateral knee pain keeps popping up during runs or lifts🙌🏼
IT band pain usually isn’t an IT band problem. It’s often a load management and/or pelvic control problem. When the glute med isn’t doing its job, your pelvis drops, your femur dives inward, and the IT band gets asked to absorb force it was never meant to handle. Over time➡️Irritation, pain, and that familiar outer-knee ache. Solution➡️strengthen the glute med and lateral thigh, and learn how to properly accept load on one leg—with control, alignment, and intent. Train single-leg strength. Let the IT band stop playing bodyguard. Save this if lateral knee pain keeps popping up during runs or lifts🙌🏼
Discomfort in your TFL and your IT Band can only come so far without activation and strengthening. #physicaltherapy #runnersofinstagram #biking #fitness
Discomfort in your TFL and your IT Band can only come so far without activation and strengthening. #physicaltherapy #runnersofinstagram #biking #fitness
🔹Exercises for IT Band Syndrome 🔹 Per request, here’s some of my strength routine I’ve been using to combat ITB. Part of the puzzle is hip stability- strengthening your glutes so that when you land on one foot, your knee doesn’t collapse in- which causes torque on the IT hand. When I do all these, I’m focused on my big toe knuckle staying in the ground and not letting my knee dive in. I’m also focused on feeling it in my glute med and not my TFL. Overworking TFL is part of what led into my ITB. I like using the @sidekicktool bands for these as they’re woven (genius!) and I snap the rubber ones about every week. Eventually you want to proceed to loading the tendon more with some deep Bulgarian split squats once you’re out of the acute phase. I precede these with 20 mg collagen 1 hour before to increase collagen synthesis in the tendon. Strength work is just part of the puzzle. The goal is to improve your form so you’re not loading the outside of the knee, but the forces are going more straight underneath you. That often requires increasing flexibility through mobility exercises and deep tissue massage. Outside of my super deep massage sessions, I’m using @sidekicktool Bow scraper to work through my lateral quads and higher up on the IT band. Runner clams Hip Hikes, and rotating off step Monster walks Hip airplane Straight leg raises and isometric holds Star reach and perturbations Big thank you to @jessica.w.dorrington of @taibethanypt for these exercises and progressing me along in them from day one of my injury!
🔹Exercises for IT Band Syndrome 🔹 Per request, here’s some of my strength routine I’ve been using to combat ITB. Part of the puzzle is hip stability- strengthening your glutes so that when you land on one foot, your knee doesn’t collapse in- which causes torque on the IT hand. When I do all these, I’m focused on my big toe knuckle staying in the ground and not letting my knee dive in. I’m also focused on feeling it in my glute med and not my TFL. Overworking TFL is part of what led into my ITB. I like using the @sidekicktool bands for these as they’re woven (genius!) and I snap the rubber ones about every week. Eventually you want to proceed to loading the tendon more with some deep Bulgarian split squats once you’re out of the acute phase. I precede these with 20 mg collagen 1 hour before to increase collagen synthesis in the tendon. Strength work is just part of the puzzle. The goal is to improve your form so you’re not loading the outside of the knee, but the forces are going more straight underneath you. That often requires increasing flexibility through mobility exercises and deep tissue massage. Outside of my super deep massage sessions, I’m using @sidekicktool Bow scraper to work through my lateral quads and higher up on the IT band. Runner clams Hip Hikes, and rotating off step Monster walks Hip airplane Straight leg raises and isometric holds Star reach and perturbations Big thank you to @jessica.w.dorrington of @taibethanypt for these exercises and progressing me along in them from day one of my injury!
Stop Outer Knee Pain: IT Band Tips #kneepainrelief #itbandsyndrome #bobandbrad #foamroller #stretching
Stop Outer Knee Pain: IT Band Tips #kneepainrelief #itbandsyndrome #bobandbrad #foamroller #stretching
DM “RUN” and I’ll show you how to fix IT band issues and run stronger without pain IT band syndrome usually isn’t the band itself it’s how load is being handled through the hip, knee, and lateral thigh. When the glutes and deep hip muscles can’t control rotation, or the knee can’t tolerate force through range, stress gets dumped into the outside of the knee. Stretching and rolling might give short-term relief, but without building strength through these positions, the pain keeps coming back. These movements restore hip control, improve knee load tolerance, and build strength through range so your body can actually handle running again
DM “RUN” and I’ll show you how to fix IT band issues and run stronger without pain IT band syndrome usually isn’t the band itself it’s how load is being handled through the hip, knee, and lateral thigh. When the glutes and deep hip muscles can’t control rotation, or the knee can’t tolerate force through range, stress gets dumped into the outside of the knee. Stretching and rolling might give short-term relief, but without building strength through these positions, the pain keeps coming back. These movements restore hip control, improve knee load tolerance, and build strength through range so your body can actually handle running again
Trying to STRETCH your IT Band?? If you’ve been diagnosed (or self-diagnosed 😉) with “IT Band Syndrome” it can be confusing as to what you’re supposed to do… After all, if this thick band on the side of your thigh is causing your knee pain, it only makes sense to try to foam roll, dig or stretch it to try to relieve the pain, right?!? Not exactly… Your IT Band, known as your iliotibial band, is a super thick fibrous band of connective tissue. We’re NOT going to lengthen or change it by foam rolling or stretching it. Rather than attacking something that won’t change, we should instead try focusing on the muscles that the IT Band attaches from the glutes & this little TFL muscle on the side of your hip down to your knee! We have the ability to change the force, strength and activation of muscle by using touch (ex: foam rolling), mobility and strength exercises! So, if you want to change what you feel at your knee due to IT Band syndrome, try changing what is happening at the hip rather than the IT Band itself 🙌 Need help with another area of the body?! Ask below!👇 Need guidance for specific mobility, activation or strength exercises to help those knees relieve pain?! Check out the Knee Plan on Jen Health ☺️ #jenhealth #move2improve
Trying to STRETCH your IT Band?? If you’ve been diagnosed (or self-diagnosed 😉) with “IT Band Syndrome” it can be confusing as to what you’re supposed to do… After all, if this thick band on the side of your thigh is causing your knee pain, it only makes sense to try to foam roll, dig or stretch it to try to relieve the pain, right?!? Not exactly… Your IT Band, known as your iliotibial band, is a super thick fibrous band of connective tissue. We’re NOT going to lengthen or change it by foam rolling or stretching it. Rather than attacking something that won’t change, we should instead try focusing on the muscles that the IT Band attaches from the glutes & this little TFL muscle on the side of your hip down to your knee! We have the ability to change the force, strength and activation of muscle by using touch (ex: foam rolling), mobility and strength exercises! So, if you want to change what you feel at your knee due to IT Band syndrome, try changing what is happening at the hip rather than the IT Band itself 🙌 Need help with another area of the body?! Ask below!👇 Need guidance for specific mobility, activation or strength exercises to help those knees relieve pain?! Check out the Knee Plan on Jen Health ☺️ #jenhealth #move2improve
IT band pain is a hip issue that shows up at the knee. IT band pain is often caused by compression of soft tissues around the knee by the IT band. Since it’s often a compression issue, stretching and foam rolling may just make symptoms worse. Glute strengthening is the best way to decrease tension at the IT band/knee. Sets and reps ↓ Sidelying banded ER: 3 sets of 20 reps Side plank leg raise: 3 sets of 15 reps Split squat: 3 sets of 6 rep Join our FREE new years challenge for runners if you want more exercises like these! We’ll send you 2 free strength workouts each week throughout the month of January. Link in bio to join! #runner #itband #itbandsyndrome #runninginjury
IT band pain is a hip issue that shows up at the knee. IT band pain is often caused by compression of soft tissues around the knee by the IT band. Since it’s often a compression issue, stretching and foam rolling may just make symptoms worse. Glute strengthening is the best way to decrease tension at the IT band/knee. Sets and reps ↓ Sidelying banded ER: 3 sets of 20 reps Side plank leg raise: 3 sets of 15 reps Split squat: 3 sets of 6 rep Join our FREE new years challenge for runners if you want more exercises like these! We’ll send you 2 free strength workouts each week throughout the month of January. Link in bio to join! #runner #itband #itbandsyndrome #runninginjury
What’s most famous fascia of your body? A) plantar fascia B) thoracolumbar fascia C) IT Band Most people know “C” as the celebrity representative of fascial “parts”. But you know that we only get parts when we cut them away from the whole. The IT Band is the super-reinforced longitudinal connective tissue continuation between your lateral pelvis and knee. But it’s really just a thicker portion of a larger tissue stocking called the “fascia lata.” In this video I’m probing where the fascia lata dives under the vastus lateralis and effectively merges with your lateral hamstring, the outer head of the biceps femoris. Have fun palpating yourself. And if you like this type of education, find more in my @tuneupfitness MOVE, BREATHE, ROLL online classroom. #itband #itbandsyndrome #itbandstretch #hamstrings #quads #selfmyofascialrelease #fascia #knee #therollremodel #rollmodelmethod
What’s most famous fascia of your body? A) plantar fascia B) thoracolumbar fascia C) IT Band Most people know “C” as the celebrity representative of fascial “parts”. But you know that we only get parts when we cut them away from the whole. The IT Band is the super-reinforced longitudinal connective tissue continuation between your lateral pelvis and knee. But it’s really just a thicker portion of a larger tissue stocking called the “fascia lata.” In this video I’m probing where the fascia lata dives under the vastus lateralis and effectively merges with your lateral hamstring, the outer head of the biceps femoris. Have fun palpating yourself. And if you like this type of education, find more in my @tuneupfitness MOVE, BREATHE, ROLL online classroom. #itband #itbandsyndrome #itbandstretch #hamstrings #quads #selfmyofascialrelease #fascia #knee #therollremodel #rollmodelmethod
💫 Iliotibial Band Rehab 🦵 The Iliotibial Band (ITB) is a continuation of the tendinous portions of tensor fascia latae and of the lateral gluteals. It travels along the outside of the thigh and attaches to the superior (top) portion of the tibia with remnants connecting to the patella. ITB pain can be found anywhere along its path, but most commonly occurs along the lateral hip and knee regions. 🚴‍♂️ITB Syndrome is common in runners and cyclists due to the continuous bending and straightening of the knee during these activities. In this scenario, it becomes irritated along the lateral (outside) knee due to excessive friction against the lateral femoral condyle. More specifically, the posterior fibers of the ITB impinge against the femoral condyle right after foot strike and at approximately 30 degrees knee flexion. 🏃 In addition, during running activities the lateral hip is subjected to repetitive stress and may result in proximal ITB sensitivity. This is more pronounced with simply muscular fatigue, weakness in the hip abductors, and/or poor dynamic single limb stability. 🏋️‍♀️ It’s important to note that it would require a lot of force for the IT Band itself to be stretched. The ITB is a very thick piece of fascia and would require more load than we can generate to cause any tissue deformation. However a rehab program should include mobilization of the tissues surrounding the IT Band so it can move freely. ❤️ Like, 🎯 Tag, and 📨 Share with those that could benefit from this post! ❓Questions or Comments leave ⬇️⬇️⬇️ #itband #iliotibialbandsyndrome #mobility #mobilitywork #madisonalabama
💫 Iliotibial Band Rehab 🦵 The Iliotibial Band (ITB) is a continuation of the tendinous portions of tensor fascia latae and of the lateral gluteals. It travels along the outside of the thigh and attaches to the superior (top) portion of the tibia with remnants connecting to the patella. ITB pain can be found anywhere along its path, but most commonly occurs along the lateral hip and knee regions. 🚴‍♂️ITB Syndrome is common in runners and cyclists due to the continuous bending and straightening of the knee during these activities. In this scenario, it becomes irritated along the lateral (outside) knee due to excessive friction against the lateral femoral condyle. More specifically, the posterior fibers of the ITB impinge against the femoral condyle right after foot strike and at approximately 30 degrees knee flexion. 🏃 In addition, during running activities the lateral hip is subjected to repetitive stress and may result in proximal ITB sensitivity. This is more pronounced with simply muscular fatigue, weakness in the hip abductors, and/or poor dynamic single limb stability. 🏋️‍♀️ It’s important to note that it would require a lot of force for the IT Band itself to be stretched. The ITB is a very thick piece of fascia and would require more load than we can generate to cause any tissue deformation. However a rehab program should include mobilization of the tissues surrounding the IT Band so it can move freely. ❤️ Like, 🎯 Tag, and 📨 Share with those that could benefit from this post! ❓Questions or Comments leave ⬇️⬇️⬇️ #itband #iliotibialbandsyndrome #mobility #mobilitywork #madisonalabama
❌ Stop. Stretching. To. Fix.Your. IT Band Syndrome. Instead: strengthen and loosen the muscles around it. 1. Bottom IT band insertion: this first exercise helps alleviate tight muscles around the IT band to help loosen the range 2. Top IT band insertion: I find a mobility ball way more effective for trigger point release than a foam roller (you can also a lacrosse ball 3. 90/90. Leg raise: hip joint strength and glute medius activation 4. Abduction: strengthen the glute medius unilaterally to prevent muscle imbalances and movement compensation 5. Sumo squat pause: abduction and adduction strength at end ROM 6. Standing abduction: femur positioning and pelvic stability 7. Cossacks: Loaded flexion and extension ➡️ Join my app: Movement & Miles I provide guided workouts just like this! ✅ Link’s in my bio and the first month is FREE
❌ Stop. Stretching. To. Fix.Your. IT Band Syndrome. Instead: strengthen and loosen the muscles around it. 1. Bottom IT band insertion: this first exercise helps alleviate tight muscles around the IT band to help loosen the range 2. Top IT band insertion: I find a mobility ball way more effective for trigger point release than a foam roller (you can also a lacrosse ball 3. 90/90. Leg raise: hip joint strength and glute medius activation 4. Abduction: strengthen the glute medius unilaterally to prevent muscle imbalances and movement compensation 5. Sumo squat pause: abduction and adduction strength at end ROM 6. Standing abduction: femur positioning and pelvic stability 7. Cossacks: Loaded flexion and extension ➡️ Join my app: Movement & Miles I provide guided workouts just like this! ✅ Link’s in my bio and the first month is FREE
Hey! 👋🏻 down here 👇🏼 IT BAND SYNDROME is one of the most common running injuries that I see in clinic It is a compression syndrome of the fat pad at the side of the knee which is highly innervated and when this becomes inflamed and irritated, it could become very painful This is something I often see in gait analysis with patients with IT band syndrome.. a narrow gait or crossover gait where there is femoral adduction across the body you can see here the left leg crosses midline of the body as it lands. This puts a lot of additional stress on the hip abductor muscles at the side of the hip as they work to balance and stabilise the pelvis. You can see in this instance they are not coping with this and there is a subsequent hip drop This is exacerbated by the leg crossing the midline overloading the lateral hip muscles and the IT band .. doing this without sufficient strength and control will lead to tissue tolerance being exceeded and injury There are running cues we can use to change this .. the white line drill is quite useful for widening this dance as well as doing a lot of work to strengthen those lateral hip muscles if this looks familiar and you’d like me to take a look at your running analysis comment “RUN” down below and I’ll send you more details #physiotherapist #runningphysio #kneepain #itbandsyndrome #running
Hey! 👋🏻 down here 👇🏼 IT BAND SYNDROME is one of the most common running injuries that I see in clinic It is a compression syndrome of the fat pad at the side of the knee which is highly innervated and when this becomes inflamed and irritated, it could become very painful This is something I often see in gait analysis with patients with IT band syndrome.. a narrow gait or crossover gait where there is femoral adduction across the body you can see here the left leg crosses midline of the body as it lands. This puts a lot of additional stress on the hip abductor muscles at the side of the hip as they work to balance and stabilise the pelvis. You can see in this instance they are not coping with this and there is a subsequent hip drop This is exacerbated by the leg crossing the midline overloading the lateral hip muscles and the IT band .. doing this without sufficient strength and control will lead to tissue tolerance being exceeded and injury There are running cues we can use to change this .. the white line drill is quite useful for widening this dance as well as doing a lot of work to strengthen those lateral hip muscles if this looks familiar and you’d like me to take a look at your running analysis comment “RUN” down below and I’ll send you more details #physiotherapist #runningphysio #kneepain #itbandsyndrome #running
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