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IT band syndrome and knee pain(how to fix it): Best Exercises treatment Science-based
#Itbandsyndromeandkneepain(howtofixit), #Itbandsyndromeexercises, #Itbandsyndrometreatment
Please subscribe my English channel ‘Mr. Physio’
https://www.youtube.com/channel/UC3WUAS7edHYieN4fHLSEFtg/
If you are interested in online consultation, please email me: mrphysio7@gmail.com
IT band connects bone to bone(ligament), muscle to muscle(fascia), muscle to bone(tendon) but as you can see in this video, it also doesn't like compression and stretching, which is similar to tendon pathology that I keep repeating in this channel. so stop stretching and foamrolling!
Relevant link
1. Previous video (greater trochanteric bursitis, aka hip bursitis, gluteal tendinopathy, GTPS, lateral hip pain)
Reference
Grimaldi, A., \u0026 Fearon, A. (2015). Gluteal tendinopathy: integrating pathomechanics and clinical features in its management. journal of orthopaedic \u0026 sports physical therapy, 45(11), 910-922.
Mr. Physio 호주물리치료사 : Website (Program testimonials & reviews, Blog)
https://www.mrphysio7.com
1:1 Individualised online program inquiry: mrphysio7@gmail.com
Please subscribe my English channel ‘Mr. Physio’
https://www.youtube.com/channel/UC3WUAS7edHYieN4fHLSEFtg/
Andrew The Transformer : Nice video, TFL can become synergistically dominant when Glute maximus and Medius are weak which you mentioned in this video. Would you say holding a nerve stretch for 20-30 seconds is bad? Because there are a lot of people doing the lying down straight leg calf stretch with a towel wrapped on the foot and pulling down.
Y : 와... 진짜 전문적인 설명에 감탄을 했네요.병원에 가도 러너스 니라고 진단만 해줄 뿐 근본적인 원인과 이유를 설명해주는 경우는 드물다고 생각하는데, 러닝이 취미고 좌식생활이 잦은 저에게는 이 영상이 정말 너무 너무 너무 유익한 영상이네요.
이런 지식을 공유해주셔서 감사드립니다! 일단 구독 좋아요 누르고 보던거 마저 시청하겠습니다.
Алексей Мельников : Thank you! You’re doing a good job. I wish you good health!
나중에뱁새 : 물리치료과를 나왔지만 교수님들도 이렇게 자세하게 설명 안 해주는데 정말 많은 도움이 되고 있어요
무릎외측(바깥쪽)통증 원인과 IT밴드이완 TFL운동(feat 짝다리 집는 이유)
개인맞춤형 교정운동 서비스
https://www.youtube.com/channel/UCpbJgWQKayHVUJMxDbV5o-g/join
기승전운동의 운동목적은 환자(질병/손상)가 아닌
생활 속 통증이나 불편감을 가진 사람의 셀프이완,
질병 및 근육통 예방을 위한 정밀한 운동방법의 방향성 제시와 정보제공입니다.
의료적 진단/치료가 아닌 일반인의 체형운동과학입니다.
주의(Warning\u0026Disclaimer):
1:1 트레이닝이 아니기 때문에 운동 후 근골격계 피드백(증상)과
모든 경우의 수와 개인의 모든 특성을 고려할 수 없습니다.
그러므로, 모든 운동은 각자의 책임하에 실시하는 것입니다.
신체의 문제에 대해 책임져 드릴 수 없습니다.
가장 대표적이고 전형적인 체형에 따른 기본적인 운동의 방향성을
다루는 콘텐츠라고 생각하시면 됩니다.
불안한 분은 무작정 따라하지 마시고 참고만 하시기 바랍니다.
몸에 문제가 있는 분은 병원진단을 받고 의료진이 생활 속 운동이 가능하다고 할 때
천천히 따라하실 수는 있습니다.
https://www.facebook.com/jaehak.lim.94/
https://cafe.naver.com/smartworkout (네이버카페 상담)
운동과학(Exercise Science)원리:
섬세한 이완과 올바른 스트레칭 방법!
정교한 움직임으로 체형관리하는 방법을
운동과학(기능해부학/생체역학/운동생리학)을 기반으로 알려드립니다.
끝까지 듣고 올바로 꾸준히 하시면
몸관리(통증감소,체형관리)에 도움이 되실 겁니다~
안전하고 과학적인 스포츠성 자세 및 체형 개선운동!
기승전운동의 생체과학 스토리!
일상생활에서 오는 통증을 올바른 자세와 동작(운동)으로 완화!
Intro sound
Krzysztof Pietras IPI number: 00742598217 Zaiks Poland.
Golden Shark IPI number 384548327 ASCAP USA
Music \u0026 Sound Effects :
purchased Certificate Licenses of the music \u0026 sounds provided by Envato Market
이안희 : 정확한 설명 이해하기쉽습니다
멋지십니다
초록초 : 많은 도움이 되었어요^^
ᄅᄀᄂ : 폼롤러 운동 따라했는데 오른쪽이 훠어얼씬 아프네요ㅠㅠ
중둔근도 오른쪽 왼쪽 차이가 심하구요
영상보면서 참고 풀어주고있습니다.
자세한 설명 감사합니다!!
mingun Kang : 전문가눈 역시 틀리네요...많은 도움 감사해요..
Leporem : 교련선생님ㅋㅋㅋㅋㅋ
PERMANENT Fix for IT Band Pain!!
If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’m going to show you a permanent fix for your IT band that is not going to involve a single bit of foam rolling. That’s right. All too often people rush to foam roll their Iliotibial band to treat their pains and all it does is result in more pain than when you started.
To get to the bottom of this problem it helps to first understand the anatomy of the IT band. This is not a structure that is going to be able to be influenced by a little, or even a lot, of rolling it on a piece of foam. I don’t care how hard the foam roller you’re using is either. It simply is too resilient and incapable of being influenced by this type of activity.
Instead, it helps to understand the muscles that attach and feed into the IT band. In this case, there are two in particular that need your focus. The first is the TFL or tensor fascia latae. This muscle runs vertically down from the top of the pelvis into the IT band and provides a tension or pull upward on the structure, especially when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is one of the most important in your entire body and often times, the weakest.
In the case of IT Band Syndrome, the imbalance of pull between these two muscles is what causes the resultant pull and pain you feel along the band or down at the knee. When the glutes are weak they contribute little if any to the balance of the forces on the IT band and the TFL will get reactively even more dominant - just further contributing to a problem that already exists.
So what do you do? Well, the first thing as I’ve said is never to foam roll the IT Band. This poor structure is already taking a beating because of the imbalances you placed on it in the first place. Instead of trying to beat it into submission by rolling it, try to take a long term approach to getting to the real root of the problem. That is where the exercises shown in this video come into play.
But first, work on the TFL by watching the video I put up on the channel, that is linked at the end of this video. You want to floss the tissues of the TFL using a small structure like a fat grip that I used in that demonstration. Move your hip into flexion and external rotation while downward pressure is being placed on the TFL and not the IT Band. This will work to decrease the overactivity of this muscle and set the stage for the changes you are about to make to the Glute Medius.
For the glute medius you want to first test its strength. You can do this by laying down on your side and getting into the position Jesse demonstrates. If you can’t hold this position for 60 seconds without an intense burn developing in your hip then you are too weak and need to strengthen this muscle. You can do this by simply performing repetitions of this movement as shown. If needed, a band can be used for added resistance if you get to the point where your glutes are even strong enough to handle that.
The other drill is one that places resistance on the glutes while in different degrees of hip flexion. Remember, the flexion and extension of the hip and knee in a repetitive manner is what most often leads to the onset of IT band issues. When the weakness is present in the glutes, it can cascade into the pain felt down the side of the leg and knee. Do the band resisted seated abductions 10 in each position and you will quickly see a strengthened hip and elimination of your IT Band pain for good.
If you are looking for step by step workouts that will build your body into its strongest version yet without pain, be sure to check out the ATHLEAN-X workouts at the link below.
For more videos on how to fix IT Band syndrome and the best stretches for tight hips, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.
ATHLEAN-X™ : NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/fix-it-band
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Ryan Nanney : I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
ZMEJKA : 0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015
and gives more additional information for this one.
4:46 - 05:20 1st exercise, reps based
5:35 - 7:00 1st exercise, time based, (for 60 sec)
7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that).
7:47 - 2nd exercise (09:17 spreading legs)
9:41 - 2nd exercise TORSO forward alternative
10:06 - 2nd exercise EXTENDED MOTION RANGE alternative
11:18 - 3rd exercise (for 45 sec)
12:05 - 4th exercise (for 45 sec)
13:02 General review of episode
Brad C : Unbelievable, I’ve been to the orthopedist and they couldn’t find why my knee was hurting. One 14 minute video pinpointed what I needed. Thank you Jeff!
Janeile Harrison : I've only done the second workout for 2 days and I'm feeling a huge difference. Will be doing them all tomorrow. Great info Jeff!
#Itbandsyndromeandkneepain(howtofixit), #Itbandsyndromeexercises, #Itbandsyndrometreatment
Please subscribe my English channel ‘Mr. Physio’
https://www.youtube.com/channel/UC3WUAS7edHYieN4fHLSEFtg/
If you are interested in online consultation, please email me: mrphysio7@gmail.com
IT band connects bone to bone(ligament), muscle to muscle(fascia), muscle to bone(tendon) but as you can see in this video, it also doesn't like compression and stretching, which is similar to tendon pathology that I keep repeating in this channel. so stop stretching and foamrolling!
Relevant link
1. Previous video (greater trochanteric bursitis, aka hip bursitis, gluteal tendinopathy, GTPS, lateral hip pain)
Reference
Grimaldi, A., \u0026 Fearon, A. (2015). Gluteal tendinopathy: integrating pathomechanics and clinical features in its management. journal of orthopaedic \u0026 sports physical therapy, 45(11), 910-922.
Mr. Physio 호주물리치료사 : Website (Program testimonials & reviews, Blog)
https://www.mrphysio7.com
1:1 Individualised online program inquiry: mrphysio7@gmail.com
Please subscribe my English channel ‘Mr. Physio’
https://www.youtube.com/channel/UC3WUAS7edHYieN4fHLSEFtg/
Andrew The Transformer : Nice video, TFL can become synergistically dominant when Glute maximus and Medius are weak which you mentioned in this video. Would you say holding a nerve stretch for 20-30 seconds is bad? Because there are a lot of people doing the lying down straight leg calf stretch with a towel wrapped on the foot and pulling down.
Y : 와... 진짜 전문적인 설명에 감탄을 했네요.병원에 가도 러너스 니라고 진단만 해줄 뿐 근본적인 원인과 이유를 설명해주는 경우는 드물다고 생각하는데, 러닝이 취미고 좌식생활이 잦은 저에게는 이 영상이 정말 너무 너무 너무 유익한 영상이네요.
이런 지식을 공유해주셔서 감사드립니다! 일단 구독 좋아요 누르고 보던거 마저 시청하겠습니다.
Алексей Мельников : Thank you! You’re doing a good job. I wish you good health!
나중에뱁새 : 물리치료과를 나왔지만 교수님들도 이렇게 자세하게 설명 안 해주는데 정말 많은 도움이 되고 있어요
무릎외측(바깥쪽)통증 원인과 IT밴드이완 TFL운동(feat 짝다리 집는 이유)
개인맞춤형 교정운동 서비스
https://www.youtube.com/channel/UCpbJgWQKayHVUJMxDbV5o-g/join
기승전운동의 운동목적은 환자(질병/손상)가 아닌
생활 속 통증이나 불편감을 가진 사람의 셀프이완,
질병 및 근육통 예방을 위한 정밀한 운동방법의 방향성 제시와 정보제공입니다.
의료적 진단/치료가 아닌 일반인의 체형운동과학입니다.
주의(Warning\u0026Disclaimer):
1:1 트레이닝이 아니기 때문에 운동 후 근골격계 피드백(증상)과
모든 경우의 수와 개인의 모든 특성을 고려할 수 없습니다.
그러므로, 모든 운동은 각자의 책임하에 실시하는 것입니다.
신체의 문제에 대해 책임져 드릴 수 없습니다.
가장 대표적이고 전형적인 체형에 따른 기본적인 운동의 방향성을
다루는 콘텐츠라고 생각하시면 됩니다.
불안한 분은 무작정 따라하지 마시고 참고만 하시기 바랍니다.
몸에 문제가 있는 분은 병원진단을 받고 의료진이 생활 속 운동이 가능하다고 할 때
천천히 따라하실 수는 있습니다.
https://www.facebook.com/jaehak.lim.94/
https://cafe.naver.com/smartworkout (네이버카페 상담)
운동과학(Exercise Science)원리:
섬세한 이완과 올바른 스트레칭 방법!
정교한 움직임으로 체형관리하는 방법을
운동과학(기능해부학/생체역학/운동생리학)을 기반으로 알려드립니다.
끝까지 듣고 올바로 꾸준히 하시면
몸관리(통증감소,체형관리)에 도움이 되실 겁니다~
안전하고 과학적인 스포츠성 자세 및 체형 개선운동!
기승전운동의 생체과학 스토리!
일상생활에서 오는 통증을 올바른 자세와 동작(운동)으로 완화!
Intro sound
Krzysztof Pietras IPI number: 00742598217 Zaiks Poland.
Golden Shark IPI number 384548327 ASCAP USA
Music \u0026 Sound Effects :
purchased Certificate Licenses of the music \u0026 sounds provided by Envato Market
이안희 : 정확한 설명 이해하기쉽습니다
멋지십니다
초록초 : 많은 도움이 되었어요^^
ᄅᄀᄂ : 폼롤러 운동 따라했는데 오른쪽이 훠어얼씬 아프네요ㅠㅠ
중둔근도 오른쪽 왼쪽 차이가 심하구요
영상보면서 참고 풀어주고있습니다.
자세한 설명 감사합니다!!
mingun Kang : 전문가눈 역시 틀리네요...많은 도움 감사해요..
Leporem : 교련선생님ㅋㅋㅋㅋㅋ
PERMANENT Fix for IT Band Pain!!
If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’m going to show you a permanent fix for your IT band that is not going to involve a single bit of foam rolling. That’s right. All too often people rush to foam roll their Iliotibial band to treat their pains and all it does is result in more pain than when you started.
To get to the bottom of this problem it helps to first understand the anatomy of the IT band. This is not a structure that is going to be able to be influenced by a little, or even a lot, of rolling it on a piece of foam. I don’t care how hard the foam roller you’re using is either. It simply is too resilient and incapable of being influenced by this type of activity.
Instead, it helps to understand the muscles that attach and feed into the IT band. In this case, there are two in particular that need your focus. The first is the TFL or tensor fascia latae. This muscle runs vertically down from the top of the pelvis into the IT band and provides a tension or pull upward on the structure, especially when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is one of the most important in your entire body and often times, the weakest.
In the case of IT Band Syndrome, the imbalance of pull between these two muscles is what causes the resultant pull and pain you feel along the band or down at the knee. When the glutes are weak they contribute little if any to the balance of the forces on the IT band and the TFL will get reactively even more dominant - just further contributing to a problem that already exists.
So what do you do? Well, the first thing as I’ve said is never to foam roll the IT Band. This poor structure is already taking a beating because of the imbalances you placed on it in the first place. Instead of trying to beat it into submission by rolling it, try to take a long term approach to getting to the real root of the problem. That is where the exercises shown in this video come into play.
But first, work on the TFL by watching the video I put up on the channel, that is linked at the end of this video. You want to floss the tissues of the TFL using a small structure like a fat grip that I used in that demonstration. Move your hip into flexion and external rotation while downward pressure is being placed on the TFL and not the IT Band. This will work to decrease the overactivity of this muscle and set the stage for the changes you are about to make to the Glute Medius.
For the glute medius you want to first test its strength. You can do this by laying down on your side and getting into the position Jesse demonstrates. If you can’t hold this position for 60 seconds without an intense burn developing in your hip then you are too weak and need to strengthen this muscle. You can do this by simply performing repetitions of this movement as shown. If needed, a band can be used for added resistance if you get to the point where your glutes are even strong enough to handle that.
The other drill is one that places resistance on the glutes while in different degrees of hip flexion. Remember, the flexion and extension of the hip and knee in a repetitive manner is what most often leads to the onset of IT band issues. When the weakness is present in the glutes, it can cascade into the pain felt down the side of the leg and knee. Do the band resisted seated abductions 10 in each position and you will quickly see a strengthened hip and elimination of your IT Band pain for good.
If you are looking for step by step workouts that will build your body into its strongest version yet without pain, be sure to check out the ATHLEAN-X workouts at the link below.
For more videos on how to fix IT Band syndrome and the best stretches for tight hips, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.
ATHLEAN-X™ : NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/fix-it-band
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Ryan Nanney : I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
ZMEJKA : 0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015
and gives more additional information for this one.
4:46 - 05:20 1st exercise, reps based
5:35 - 7:00 1st exercise, time based, (for 60 sec)
7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that).
7:47 - 2nd exercise (09:17 spreading legs)
9:41 - 2nd exercise TORSO forward alternative
10:06 - 2nd exercise EXTENDED MOTION RANGE alternative
11:18 - 3rd exercise (for 45 sec)
12:05 - 4th exercise (for 45 sec)
13:02 General review of episode
Brad C : Unbelievable, I’ve been to the orthopedist and they couldn’t find why my knee was hurting. One 14 minute video pinpointed what I needed. Thank you Jeff!
Janeile Harrison : I've only done the second workout for 2 days and I'm feeling a huge difference. Will be doing them all tomorrow. Great info Jeff!
... 
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