Stretches for IT Band Syndrome

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Күн бұрын

In this video, Maryke explains why you can't really stretch the IT band. She also explains what muscles you should stretch instead if you have iliotibial band syndrome and demonstrates how you can do it.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-inj...
Chapters:
00:00:00 Introduction
00:00:54 Can you stretch the IT band?
00:02:35 Quad stretch
00:04:38 ITB stretch
00:06:25 Glute stretch
00:07:46 How we can help
👉Other videos you may find useful:
Iliotibial band syndrome: Causes, Symptoms, Treatment: • Iliotibial (IT) Band S...
Exercises for IT band syndrome: • Exercises for Iliotibi...
Foam rolling IT band - Dos and don’ts: • Foam Roll IT Band Dos ...
Running with IT band syndrome, is it OK and how does it fit in with treatment?: • Top Tips For Running W...
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References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.
Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.
Balachandar, V., et al. (2019). "Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment." Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).
Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526.
Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.
Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport.
McKay, J., et al. (2020). "Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study." Journal of Orthopaedic Surgery and Research 15(1): 188.
Louw, Maryke, and Clare Deary. "The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners-A systematic review of the literature." Physical Therapy in Sport 15.1 (2014): 64-75.
Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.
Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.
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Пікірлер: 38

@msocasioreads Жыл бұрын

I had IT band syndrome flare up again for three days straight. After watching this video once I felt amazing!!! So from the bottom of my heart thank you so much. I’ll be incorporating this into my post. stretching routine every run now!

@evamiller7017 2 жыл бұрын

Your name should always be written in the description. Your very good . You get to the point. X ballerina here . Thanks

@fitforyou3502 2 жыл бұрын

You are amazing mam👍👍👍, I am Parmatma from India (CHHATTISGARH).you go a long way. 🙏🙏🙏

@brittanywest9383 Жыл бұрын

Thank you! My PT assigned the figure 4 stretch for my IT band and it only made the problem worse so I am excited to try these!

@patriciavidal8441 11 ай бұрын

This is the best video I ever watch I did the exercises and I am pain free what a nice explanation 🙏

@SportsInjuryPhysio 11 ай бұрын

Wonderful!

@Bisme333 10 ай бұрын

By far the best explanation I've seen yet... thank you so much.

@SportsInjuryPhysio 10 ай бұрын

You're very welcome!

@TERAFIT8999 Жыл бұрын

Thank you! searching for a good video to send to a client who was looking for some help with mobility, this was a great fit for her! Thanks for all the info!

@SportsInjuryPhysio Жыл бұрын

Glad it was helpful!

@JaimeeLauren 3 ай бұрын

Thank you so much! Very helpful and informative

@SportsInjuryPhysio 3 ай бұрын

Glad it was helpful!

@nikitaponomarenko1263 Жыл бұрын

this is actually very helpful, thank you!

@SportsInjuryPhysio Жыл бұрын

Glad it was helpful!

@rolandhuston6472 9 ай бұрын

Thanks

@SportsInjuryPhysio 9 ай бұрын

Thank you very much for your support!

@juanchevere10 Жыл бұрын

Great video. Thank you

@SportsInjuryPhysio Жыл бұрын

You are welcome!

@ambikadagare 6 ай бұрын

Thank you so much ♥️

@SportsInjuryPhysio 6 ай бұрын

You’re welcome 😊

@mackjamieson1 10 ай бұрын

Amazing video thank you, was just wondering how long we should be holding these stretches for? and how many reps? Thanks!

@SportsInjuryPhysio 10 ай бұрын

Usually 30sec x3 reps is enough. Overstretching can cause it to feel worse so be gentle.

@mikekoen2771 Жыл бұрын

Nice. Thank you

@SportsInjuryPhysio Жыл бұрын

You're welcome 😊

@fletcht5 11 ай бұрын

This is good stuff. Once I got over the not-great audio, the info and advice is excellent.

@SportsInjuryPhysio 11 ай бұрын

Glad it was helpful!

@terriliggett544 10 ай бұрын

Gait training might be a nice addition for this. I am definitely hiking my right hip up when I walk. How do I retrain for this? 7:46

@rajyashreechamaria2888 3 ай бұрын

How to deal with a partially torn IT band as diagnosed by MRI.

@SportsInjuryPhysio 3 ай бұрын

You will need a mix of rest + careful strength training. What exercises to do will depend on your specific case and your symptoms. If you want help with your rehab, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

@tatieot24 6 ай бұрын

My tightness is more at the hip than it is at the knee . Any modifications to account for that please ?

@SportsInjuryPhysio 6 ай бұрын

In that case it is not actually IT Band syndrome but something else causing tightness in that area. I can't really recommend anything without assessing you and knowing what is causing it - a physio will be able to assess it for you and give you tailored advice.

@tatieot24 6 ай бұрын

@@SportsInjuryPhysio thank you

@kniday1 5 ай бұрын

I also have pain in my Hip not my knee at all but a PT diagnosed me with IT Band syndrome.

@Varocka 8 ай бұрын

I get irritation in the it band stretch and in the glute stretch, is this normal?

@SportsInjuryPhysio 8 ай бұрын

It means that the IT band is still too sensitive for that position and it should not be done for now.

@user-ty1pl2qg5q 2 жыл бұрын

please help me ,i got very hard ankle twist while running really fast to catch the ball ,i hit ball of foot to stone i got shock like feel inside leg after few days i m getting lot of swelling in ankle ,then my toes starts extension i used half of foot for walking because i can't use full, after a month i m getting knee , hip back neck pain one by one i consultant lot of ortho , neurologist,i done ls spine mri report is normal,but doctor say it's multiple pivd and physiotherapist say it's Patellofemoral or patellar tendon pain on knee it's always stiff 24h ,dull pain from year and my ankle joint pain for lot of month,still i have lit pain what causing my knee pain please help

@SportsInjuryPhysio 2 жыл бұрын

Please see our reply to your comment on our Patellar Tendinopathy video. kzfaq.info/get/bejne/ldRngNmokrjOhJs.html