Iliotibial Band Syndrome: A Complete Treatment Plan to Get You Back Running Again!

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4 жыл бұрын

ITB syndrome accounts for somewhere between 8 and 10% of all running injuries, and doesn’t seem to discriminate: both recreational runners and elites suffer from this injury. If you’ve been unlucky enough to suffer from this injury, then you know how detrimental it can be to your training.
In today’s video we’ll discuss not only the causes and symptoms of ITB syndrome, but also give you a complete strength routine and training plan for returning to running so that you can get over this pesky injury as quickly as possible.
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Пікірлер: 54

@runnersconnect 4 жыл бұрын

Are you experiencing any of the symptoms we covered in today’s video? Are you going to give our rehab routine a try? What other treatment options have brought relief to your ITB syndrome symptoms?

@haileyheadrick6437 Ай бұрын

I have watched sooo many videos on this topic! You really made the concept easy to understand and provided a lot of stretches , resistance training , etc. I found this extremely helpful thank you !

@ibarragatdula9136 2 жыл бұрын

The best Video about the subject, and I have seen a lot because I have this problem. You have explained the cause the best best way ..... Thanks to You-

@akshitagarg8610 3 жыл бұрын

best video on ITBS till now..searched for so many..stucked on this one.

@trile1551 3 жыл бұрын

love it ! I wonder why I didn't know about this channel earlier !!

@krukimoto6296 3 жыл бұрын

This deserves more views

@Borth42 Жыл бұрын

👍Great guide! Thanks very much for putting in effort to create such an instructive guide. Very helpful, thanks!

@djbettylou 2 жыл бұрын

This was very helpful.. Great job!

@thomasroth1991 3 жыл бұрын

Thank u for dispelling the friction type. This is still the prevailing cause of ITBS on youtube.

@mariacastrotri 3 жыл бұрын

Wow those reverse clamshells are so good, had never done them before thank you so much for the routine , its great

@nytnapoli8327 Жыл бұрын

Thanks for the strengthen exercises

@mykindgeeman 3 жыл бұрын

Super high quality advice

@meenakshibisht8550 3 жыл бұрын

Thank you so much for this informative video.Day 1 and I am feeling much better and enthusiastic.

@toadevergreen2561 Ай бұрын

As a long distance hiker, I am prone to ITB syndrome. It's caused my by poor training in the off season. These exercises are firing up my glutes and hips so im going to incorporate them into my mobility routine

@vickylambert1857 2 жыл бұрын

I had left knee surgery for a torn meniscus due to dog walking mishap 3 mo. ago. I’m 63. Injury happened 2.5 yr ago. I’m usually very active. During recovery, rt knee started hurting, then rt hip. After 8 wk, deep injection by PA. No help at all. Diagnosed with bursitis AND iT Band S. Told to find stretches on You Tube. Still having GREAT pain in hip and knee if shopping, cleaning and can’t go for a walk at all. I’m going to try the exercises at the end of your video, but I’m already doing most of these some look new!!! I will keep you updated. Thank you! UGH!

@christinefears5309 Жыл бұрын

Sorry to hear about your pain! Did the exercises in the video help?

@alfredobautista5534 2 жыл бұрын

Muy buena rutina para fortalecimiento y elasticidad.

@JSM44677 2 жыл бұрын

Thank you for the great vid - I'm going to give this a try. How many days a week would you recommend doing the strengthening work? And how many sets for each exercise? (Or is it a daily thing but only one set per exercise 🤔)

@sivaramanmudaliar9728 2 жыл бұрын

Excellent video & more than useful tips .Thanks

@mariagcuadra3466 Жыл бұрын

THANKS A LOT. IAM GOING TO DOVTHOSE EXCERSICES . I SUFFER A LOT OF PAIN AFTER MY KNEES REPLACEMENT. 😢

@tvbuster 3 жыл бұрын

This is the best IT Band video I’ve ever seen. I discovered that I run like I’m running on a tightrope as you said in this video. If I widen, externally rotate and strengthen my flutes it’s already helping. Thank you so much!!!

@runnersconnect 3 жыл бұрын

Perfect, glad you enjoyed 👍 PS. "glutes" was autocorrected to "flutes" in your comment. That happens to me all the time!!! 😆 - Coach Michael

@tvbuster 3 жыл бұрын

@@runnersconnect haha maybe I need to write gluteus instead. 😂 I think I jumped back in too fast. I got excited and ran a couple miles then had to stop. I’m gonna take your advice and take a few weeks off to strengthen. I have very new shoes. How often do you recommend doing the exercises laid out in your video? Would 2 times per week be too little? Thank you!

@leenaalghattas1115 10 ай бұрын

How many days shall i do the strength training?

@jaydenc8026 2 жыл бұрын

The glute stretch exercise hurts when I straight up my leg

@leenaalghattas1115 10 ай бұрын

How many days per week shall i do?

@davidrivera6017 Жыл бұрын

Thanks for this video! What are your thoughts on cortisone shots?

@runnersconnect Жыл бұрын

Here's a look at the research we did: runnersconnect.net/cortisone-shots-running-injuries/

@flowers3036 Жыл бұрын

How long does it take

@flamborambo4562 3 жыл бұрын

I’ll give the routine a try I’ve have been dealing with ITBS for 4 months now, also do you have any advice for Achilles tendonopathy?

@runnersconnect 3 жыл бұрын

Oh boy, do I! runnersconnect.net/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/

@sarojthapa8415 8 ай бұрын

Hello. I started having pain outside my right knee when I run. This began after I ran my first marathon. When I rest for 2 to 3 days, then pain is gone and there is no problem to walk or do normal activities. However, once I start running the pain comes back after 10 to 15 minutes of run. I have been stuck in this vicius cycle for almost 2 months and haven't been able to recover. Now I have decided to rest for a complete month hoping that I will recover. Any suggestion to what might have happened and how to heal it. Thanks a lot in advance man

@meme-gd2dr 3 жыл бұрын

What r the muscles that are being worked during the strength training?And thx for the video

@krukimoto6296 3 жыл бұрын

I believe it’s the TFL and the butt

@juliemcleod8138 4 жыл бұрын

I signed up for your website after watching this useful video and have a question. The first two links in the description above (treatment plan and strength routines) appear to lead to paid programs. Is that correct?

@runnersconnect 4 жыл бұрын

Yes, I am sorry for the confusion on that. We put up the incorrect links. Should have been... ITB Syndrome General Plan (free) runnersconnect.net/it-band-injury-runners-stretches-exercies-treatments/ ITB Syndrome Treatment and Strength/Rehab Routines (paid): runnersconnect.net/it-band-content-upgrade/

@juliemcleod8138 4 жыл бұрын

@@runnersconnect Thank you for the reply.

@kimbatt-lincoln9011 11 ай бұрын

Can supination cause IT band syndrome?

@TerriblyNice_Not 3 ай бұрын

What is the mechanism for alleviation of ITB friction if fascia cannot be stretched?

@kerryherring563 2 ай бұрын

The muscles that attach to the IT can be stretched....

@shrimps9665 2 жыл бұрын

I've been told by my physio not to foam roll the IT band as it can make it worse !🤔

@michelleconner9016 Жыл бұрын

When do you use heat as opposed to ice? What to use prior to running, and after running? Thank you

@runnersconnect Жыл бұрын

Generally speaking, always heat before running and ice after running or strength work

@michelleconner9016 Жыл бұрын

@@runnersconnect thank you. Your video is great and comprehensive.

@awfan221 2 жыл бұрын

Mine is weird. I can bike for hours without any pain. But 4 minutes into a run and it's painful as hell. I probably have a poor running form and/or weak hip muscles.

@sanudaminuraka2747 2 жыл бұрын

hey i’m from Sri Lanka 🇱🇰 and i’m a distance runner as well . I have the same issue as yours sir 😞 i can bike 🚴🏻 continuously but just like you after 4 minutes of running this pain comes sharp as hell . It’s been an year now and it’s still here … what can we do for this ??? i really wanna come back to my sport😭😭😭😭 can anyone help me ??????????

@awfan221 2 жыл бұрын

@@sanudaminuraka2747 I've tried a physio and it has helped a little. But I didn't have the commitment to keep going. The physio told me to do less biking while doing the exercises. It just wasn't worth it for me, even though I'm Ethiopian and long distance running is in our blood. If you have the commitment, I suggest you go to a physio and stick that physio for a year. Preferably a physio who knows the biomechanics of running

@flowers3036 Жыл бұрын

Yes same!

@toadevergreen2561 Ай бұрын

Same here. Biking doesn't make my IT band syndrome flare up.

@awfan221 Ай бұрын

@@toadevergreen2561 I found a partial workaround. I run on a treadmill and set the incline to above 6. Seems to have really alleviated the weight I put on my knees, and done other biomechanical stuff to not make it flare up. Been able to run up to 25 mins so far on that high incline setting

@arunallen1277 Жыл бұрын

i dont have time to do 10+ exercises every day... surely some of these exercises are training the same muscles?

@runnersconnect Жыл бұрын

My advice personally, if you're struggling with the injury, cut out one mile from your run every day and use that extra 10-15 minutes to do everything you can to get healthy. You don't have to do this forever, just while you're injured. Then, when you're healthy, you can do a toned down version.

@randolfkila2125 Ай бұрын

Dude, You sound like you're trying to hurriedly explain this like you're being interviewed by a doctor. Why not explain your fancy terms like hip abductor and hip abduction in more descriptive layman's terms so that the average person can make sense of it.