Exercises for Iliotibial Band Syndrome

[7897james]

@Gastonrehab what's the key point to distinguishing between ITB band syndrome and runners knee?

[rachie7171]

how many reps/sets of each exercise?

[butterfly197915]

Thank you for response. I will give these a try.

[Tomatomaten]

The ITB is unstretchable, this has been proven by cutting up the leg of a human being (dead obviously).

Also, foam rolling it is ineffective since it is a massively durable structure that cannot be changed "just like that".

Check saveyourself dot ca for a scientific explanation.

[Gastonrehab]

@Tomatomaten Thanks for the response. I am not sure that any muscle in a cadaver is "stretchable" even the ones that you can stretch in people who are still alive.

You do bring up a good point however. That is that the ITB is a large strip of connective tissue. It does not have contractile properties like a muscle does. With that being said to state that foam rolling is ineffective is not accurate. Any "stretching" must be performed consistently in order to be effective.

[kjo14]

@Tomatomaten how do i fixxx mine?! fuking hurts!

[JeanneN3]

This person has never had the knee pain that is debilitating It is not near that easy to shift weight on stairs.

[butterfly197915]

I don't understand the moves with 1 knee bending if you are experiencing problems in both legs. I've been told that bending a knee puts more strain on ITB.

[Gastonrehab]

@butterfly197915 Bending the knee so that it would go in front of the toes places strain on the knee, by sitting back and keeping the weight shifted backwards it places the tension on the muscle and reduces the compressive forces on the knee. In order to work both legs, you would just do one leg exercise as shown on the second leg as well. Remember these are primarily examples of what can be done and are in no way is this an all inclusive exercise program.

[juliashu]

Are these exercises OK after having a hip replacement, 4 yrs ago. I am having pain going down my thigh and my dr. suggests that this might be my problem

[juliashu]

Are these exercises all right after having a hip replacement? I am having a lot of pain down the side of my thigh and my doctor thinks this might be my problem. My surgery was in 2007. I have a swollen thigh and have had a CT, a Doppler and all are OK.

[Gastonrehab]

@juliashu Again with all things, these exercises are being done with body weight. These are strictly examples of exercises you can perform. This video is a few years old and there are a more exercises. If you can not perform these body weight exercises without pain, you should probably go see a professional in your area who can help.

[ObjectManipulator55]

i can't run because my knees are so bad, and i'm 19. i skate a lot and run a lot and now my fitness level is going down the drain. i am beyond pissed!

[hurdleturdle300]

I Spent my whole outdoor track season with IT band syndrome, and now it's going to take a long time to recover. To any athletes experiencing any IT pain, DO NOT continue to do intense workouts, and seek immediate help.

[GoHardMG]

i do tkd and i was felling pain in the joint but not im feeling like its my muscles on the middle of my leg i feel pain when kicking high and when climbing up is it IT band ?

[trevneil]

Last stretch was the only effective stretch- others don't effect the two attachments below the knee

[Wheaties207]

I have this injury and I have been icing resting and stretching and it seems that nothing is helping this injury. When I try to run at a fast pace it hurts in the knee no pain in the hips. I have had this before and it didn't take long either. I've had this injury now for a week now

[Gastonrehab]

@Wheaties207 Not sure you are still having pain, but may be that your hips are weak and causing the leg to rotate and cause more irritation at the faster speeds. I would start working on hip exercises especially since you say you have no pain at the hips

[drnnhvcdsde]

@Gastonrehab I lift weights a lot and when I do legs I have to squat lunges etc. It hurts very bad when I try to do these things. It hurts around the bottom of the patella. Does this mean I have ITB syndrome please reply.

[metriks07]

Very informative video.

Metriks' FCE software allows the healthcare professional to objectively quantify and report on a person's functional abilities.

[majch]

Is it normal if I feel pain through the first and second exercise? If not then what should I do because there is no way to do it without pain.

Also, can anyone confirm that I have IT band syndrome, my leg hurts on the outside, just above the knee, just to be sure because I started researching this today.

Thanks

[Gastonrehab]

@majch It is not normal to feel an increase in pain during any exercise. If you are experiencing pain during these body weight exercises your best bet would be to seek medical assistance from a physical therapist in your location. This video was designed as a guide, not to replace expert medical advice. I hope you feel better soon!

[ggorlano]

my doctor stated my condition is due to Iliotibial Band. My symptoms range from my lower back near rear to hip. I am trying to find exercises that target the lower back hip and upper thigh area. can you please advise?? thanks in advance......

[Gastonrehab]

@ggorlano If the pain is from the IT band then the exercises in this video are a good start. These exercises should be performed daily for 4-6 weeks and then backed off to 2-3x/wk after that for another 6 weeks. By then if the exercises have helped keep doing the exercises at least one time a week for maintenance purposes.

[ggorlano]

@Gastonrehab I was in a car accident back in July. Since I started doing the IT band exercises, the shapr pain is almost gone but there are times I have an extremely achy back. I will continue to do these exercises as they are great. thank you again for the comments and posting this video.....

[1paarenas]

I have constant pain in the hip area. My knee also bothers me, are these symptoms of lliotibial band?

[oskee72]

thanks for the video ! i ship out for navy boot camp january 19th and i hurt myself last month to the point that 12 minutes into my run my leg will start to lock up and i feel a sharp pain on the side of the knee . its got me worrying pretty bad because if i cant run a mile in a half then i'll get kicked out of boot camp so this video just made my day and im getting started on these excercises pronto

[tubby92288]

For ITB syndrome do you feel pain when you do motions such as bend over to pick something up? Cause i feel pain but its mostly in my left BUTTCHEEK not my thigh, it spreads down into my thigh though, but not really painful, more of a pulling sensation. Is this ITB syndrome? Thanks!

[Gastonrehab]

@tubby92288 this may be more of an irritation at the piriformis muscle with some sciatic nerve involvement. Best bet is to get into a physical therapist near you for an evaluation before it turns to pain.

[matto733]

Thanks a lot man! My cross country season just started and it hurt enough to the point where I had to sit out today, for the first time. I'm hoping these can make it better.

[SuperApparition]

This is good, but the music sounds like 1940s whore house music.

[greenfish88]

@SuperApparition you've been to a whore house in the 40s?!

[greenfish88]

@SuperApparition so you've been to a 1940s whore house?! it's jazz from the 50s/60s and most people off the street could tell you that much. get some culture.

[xROBOTSx]

Should I perform these strengthening exercises if I'm recovering ITBS?

[Kumrockme]

hey thanks for this. I still get short sharp pains at the knee from ITBS about 4 months after the initial injury. I ran 10 miles with virtually no pain but it seems to come when I'm walkikng more than when I'm running. I also heard that you can't really do any permanent damage to your IT band anyway so should I be that concerend?

[orilocs]

Thank you I was wondering what to do for my injury.

[englishtoarab]

i need help please, i strained my knee before 2 months ago and went to my physical therapist to do some exercises, the doctor said that its definitely getting stronger but it hurts when i try to run, other than that, i have no pain at all. can some one tell me if i really have a serious injury or not?

[deeviate2]

Great! Thanks, these stretches have really helped..am going to do them before and after running in future now I am aware of a weakness in that area..

I have flat feet and the road surfaces where I run are cambered (rural Ireland)so I guess its going to be an ongoing problem..

[Gastonrehab]

@deeviate2 You can try running on opposite sides of the road to change how the foot lands, however that is not always as easy as it sounds, especially in rural Ireland. On a trip from Galway to the Cliffs of Moher by bus I thought we had run over at least 4 pedestrians as the bus came up on them, but all were still in one piece as we went screaming by. Roads are very narrow compared to in the States.

[RatedEJR]

Do you have any Exercises for Patellofemoral Pain Syndrome

[Gastonrehab]

@RatedEJR I do and I don't. Patellofemoral Pain Syndrome (PFPS) is a complex condition and can be a junk term for knee pain. Most new research points at treating symptoms (think Rest, Ice, Compression, Elevate) and then working on strengthening for the hip/pelvis stabilizers (hip abductors and extensors). Foot orthotics may also be necessary as well depending on what is the cause of the knee pain. Sorry I am not more help. Have any more specifics? See a licensed physical therapist near you

[auxhead]

Wonderful, thank you!

[Moe5783]

This video was very helpful! Thank You!

[sillystupidpastime]

Great video! Looking forward to trying these stretches, especially if they'll help me get back to running sooner!

Also, I love the lady at the beginning in the blue nylon sweatsuit!!

[TheOriginalTimeMist]

Thanks so much for the video. I have started the exercises today and hope to be back to running soon.

[TheOriginalTimeMist]

I have been doing the stretches for 2 days and today went out for a short run (having done the stretches beforehand and again after. No pain in my knee during of after the run. I am going to keep up the exercises.

[Samadhiatman500]

This is great. Thank you.

[darlenepossible]

Thanks for the video. These are good exercises but a couple of them are somewhat advanced -- the step-down and the side lunges. I've had the injury since 2004 and those exercises would still be painful for me to do. The stretches are great though!

[ZealousVitality]

Great information and exercises!!

[kqa5372]

I have recently got the injury. Thanks for the video

[BbAlLcHiCk2o]

just recently diagnosed w/ITBS. going to try these out.

[Krumpenstein]

Thanks for the video! I plan on trying this out. How many repetitions would you recommend doing on the exercises?

[Gastonrehab]

Thanks for the view of this video. This was never intended to take the place of an initial evaluation by a licensed physical therapist. Follow normal exercise guidelines when performing these exercises and always stop if you feel an increase in pain doing any activity.

[masuda316]

thanks alot man! i got IT band pain from running recently and these exercises are a big help.

[kraniumz]

wow thx so much. I had some pain in my right knee. A bit of googling suggested i might be having a runners knee. I did these stretches and it somewhat relieved the pain. Thx again!

[Spareribs823]

I cannot imagine anyone taking seriously somebody who chews gum throughout the video. Who do you know of any intelligence who chews gum? Of all the effort put into this film, what a dumb choice.

[Gastonrehab]

Thank you for watching the entire video. Please contact us if you have any questions.

[KrysikN]

Oh man, watching this made my knee hurt even more, and I was scared to try these, but actually doing these exercises feels amazing, and is not painful at all. Looking forward to doing these regularly and making this awful pain go away - thanks very much for the video!

[mikroos]

Thank you for this video. It seems that I also have the ITBS so I'll have to check out whether these excercises could help me. If not, it seems that I'll have to visit a doctor. But thanks anyway, cheers!

[2205johnny]

your video has helped me with my IT stretches

[animewierdo123]

Yeah my doctor told me I also have ITBS, and I have to do similiar excerises. Though I wonder when it'll stop considering I've had it for half a year now. The stretches are painful and so is the syndrome itself!

[beshba]

i have a snapping problem that comes from my hips and my it band. how long would it take for this snap to go away after performing stretches?

[Gastonrehab]

Again I would have you refer to the post above. The video is designed to show exercises that can be used and we use it for our own clients as a reference tool. There is no exact science in medicine and everyone is different. If you are experiencing a snapping in your IT Band, I would get in to see a physical therapist in your area.

[MoUzia57]

i experience pain on the outside of my hip and upper thigh when i stretch...is that normal?

[Gastonrehab]

Pain is never normal. This video is only to be used as a guide and never to take the place of an actual evaluation. For those people that do not have any pain the exercises in this video should not cause any pain. I would recommend you see a physical therapist for evaluation if you are having pain.

[kwinters79]

Excellent video with clear instructions. Reading about these stretches just doesn't cut it, but seeing them done it's easy to follow. I expect this to help my running get back on track.

[livin4lax09]

great video, thank you very much.

[Zeramus24]

Thank you for posting, this has helped me sooo much!

[renumeratedfrog]

Excellent video. I've been researching ITBS for some time, but I haven't seen most of the exercises shown here.

[nickdones]

thanks for the post

[bet0bet]

Good Job thank you i can do this myself. Therapy they want me to pay $ 25.00 for each visit.

[vatal]

Easy and very helpfull