IT Band Pain
So, we’re not stretching the IT Band here. Just can’t. Here’s why…
Information
Iliotibial Band Syndrome (ITBS): Causes, Symptoms & Treatment | Cleveland Clinic
https://my.clevelandclinic.org/health/diseases/21967-iliotibial-band-syndrome
Ready to Race: IT Band Syndrome | MedStar Health
“I think I broke my knee.” Dr. Matthew Maxwell, MD explains why you probably didn’t.
Heal a Painful IT Band | Core Exercise Solutions
IT Band Pain explained on a skeletal model and imbalance of the TFL and Glute Max.
https://www.youtube.com/watch?v=XR8znjKXKG
Resources
Iliotibial Band Syndrome Strengthening Exercises | Dartmouth-Hitchcock Medical Center
View or print these pictures of exercises with written descriptions, including: clamshells, glute stretch, hip flexor stretch, single leg balance, standing hip active range of motion, windmills.
https://www.dartmouth-hitchcock.org/sites/default/files/2020-12/it-band-exercises.pdf
Iliotibial (IT) Band Syndrome: Causes, Symptoms, Recovery Times, Treatment | Sports Injury Physio
29-minute long video with thorough explanation and detailed information including: anatomy, function, causes, symptoms, and treatment options (Relative Rest, Stretching, Massage/Foam Rolling, Orthotics/Insoles, Running Style Adaptations, IT Band Straps).
Yoga for IT Band – 10 min Stretches for Iliotibial Band Syndrome | Yoga with Joelle
Join Joelle while she provides voice over instruction with gentle music in this 10-minute REAL TIME yoga practice.
https://youtu.be/WbDS4XE5SKs?si=Yd9gOKnoanFgifxQ
How To Fix IT Band Knee Pain FAST - The RIGHT Exercises For BETTER Results | Tone and Tighten
In addition to “Foam Rolling the ITB” (properly - as demonstrated in his additional video below), DPT Jared recommends the following stretches: Lateral Hip and Thigh Stretch, Lateral Hamstring Stretch, Lateral Hamstring Standing, Standing Lateral Hip Stretch; and the following exercises: Single Leg Bridge, Sidelying Abduction, Hip Hikes, Lateral Band Walks
https://youtu.be/c9uPHuLtkZI?si=nMvfTNj0L8Vt-7Dp
How To Foam Roll Your IT Band | Home Treatment For IT Band Pain
https://youtu.be/jVvUW4SAMuk?si=IaMQhuCluzXusogu
Product Considerations
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
IT Band Strap: https://a.co/d/b7FVBEG
Additional Resources
Hip Bursitis
In case the hip needs a little TLC too...
If you do nothing else - keep a neutral pelvis, AKA: standing up straight with both feet flat and weight evenly distributed, keeping legs uncrossed when sitting, and placing a pillow between your knees when sleeping. So… STOP shifting your weight to one side, STOP crossing your legs, and DON’T sleep on that affected side. You’ll be doing your hips a favor.
Information
Hip Anatomy Video | Hip Orthopaedics Videos
7-minute long animated video of the overall hip anatomy with written transcription.
https://www.ypo.education/orthopaedics/hip/hip-anatomy-t79/video/
Hip Bursitis | OrthoInfo
Learn about risk factors, symptoms, and treatment options.
https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis/
Hip Bursitis Video | Hip Orthopaedics Videos
5-minute animated video on the specifics of hip bursitis.
https://www.ypo.education/orthopaedics/hip/hip-bursitis-t5/video/
Hip/Trochanteric Bursitis? (Watch This!)
Or Gluteus Medius Tendinopathy/Pathology? Check out the research references here for more information about lateral hip pain, as well as activity modification, and exercise progressions.
https://youtu.be/TJ3sJGTbZ9k?si=TbOekoQEpelHYduM
Resources
The 8 BEST Hip Bursitis Exercises & Stretches | PT Time with Tim
This video contains hip bursitis do’s and don’ts (don’t sleep on that side, put a pillow between your legs when you sleep on the uninvolved side, don’t shift your weight in standing to the painful side, don’t cross your legs in sitting), stretches, and exercises.
5 Best Exercises to FIX Hip Bursitis (Pain on Outside of Hip) | HT Physio - Over-Fifties Specialist
Join Physiotherapist Will Farnham as he discusses things to avoid (crossing your legs, lateral hip stretching) and gluteal strengthening exercises including: Seated Leg Pulls (Clamshells), Standing Hip Abduction, Lying Down Band Pulls (Knee Fall Outs), Sidelying Clamshells, Sidelying Hip Abduction.
https://youtu.be/lRTEnTT4vlY?si=liAmXqqjRW7zZnCh