Exercises for Iliotibial Band Syndrome

Wheaties207 Says:

May 10, 2011 - 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

trevneil Says:

May 13, 2011 - Last stretch was the only effective stretch- others don't effect the two attachments below the knee

GoHardMG Says:

May 13, 2011 - 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 ?

hurdleturdle300 Says:

May 31, 2011 - 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.

ObjectManipulator55 Says:

Jun 5, 2011 - 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!

juliashu Says:

Jun 21, 2011 - 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.

juliashu Says:

Jun 21, 2011 - 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

Gastonrehab Says:

Jun 24, 2011 - 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

Gastonrehab Says:

Jun 24, 2011 - 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.

butterfly197915 Says:

Aug 5, 2011 - 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.

drnnhvcdsde Says:

Oct 31, 2011 - 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.

JeanneN3 Says:

Nov 26, 2011 - This person has never had the knee pain that is debilitating It is not near that easy to shift weight on stairs.

Tomatomaten Says:

Dec 3, 2011 - 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 Says:

Dec 14, 2011 - 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.

Gastonrehab Says:

Dec 14, 2011 - 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.

butterfly197915 Says:

Dec 14, 2011 - Thank you for response. I will give these a try.

kjo14 Says:

Dec 14, 2011 - how do i fixxx mine?! fuking hurts!

rachie7171 Says:

Jan 6, 2012 - how many reps/sets of each exercise?

7897james Says:

Jan 12, 2012 - @Gastonrehab what's the key point to distinguishing between ITB band syndrome and runners knee?

ruinawish Says:

Feb 23, 2012 - ITB Band syndrome would occur at the outside of a knee, while runners knee is pain localised around the knee cap.

mcinellya Says:

Mar 10, 2012 - I am an exercise and rehabilitation specialist and have just started a blog on athletic injuries. If anyone has good educational videos on sports rehab and therapy, please post them, along with any strong input on the subject at liveathletic.blogspot.com

peacefulmind12 Says:

Apr 5, 2012 - Wouldn't using a foam roller release the stress in the IT band then you can stretch more easily.

Ryan57ford Says:

Apr 21, 2012 - Unfortunately you are wrong. When you look at the IT band as a whole you can deffinately stretch and release it. Your TFL that attaches at the superior end of the IT band can be loosened and the attachments of your Glut Max can also be released. Not only that but you can break up fascial binding throughout. It takes work, but it can be done. I have learned this by personally dissecting, 10 years as a massage therapist and being half way through my doctors of Chiropractic degree.

Shr3dMast3r Says:

May 1, 2012 - My hip makes this popping sound whenever I flex my thigh out and down, and then again when I release it and it comes back up. Could this be attributed to ITB syndrome?

Magmamommie Says:

May 12, 2012 - That the ITB is not stretchable is literally correct, but what you're missing is that the stretches demonstrated here target the muscle groups around the ITB. It's these muscles that are pulling on the ITB, causing it to tighten, shorten, and rub against the knee bone. The demonstrated stretches do help those suffering from ITBS, and to suggest otherwise would be doing many people in need a grave disservice..