Exercises for Iliotibial Band Syndrome

I am an exercise ...
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
mcinellya


@7897james ITB Band ...
@7897james ITB Band syndrome would occur at the outside of a knee, while runners knee is pain localised around the knee cap.
ruinawish


@Gastonrehab ...
@Gastonrehab what's the key point to distinguishing between ITB band syndrome and runners knee?
7897james


how many reps/sets ...
how many reps/sets of each exercise?
rachie7171


@Tomatomaten how ...
@Tomatomaten how do i fixxx mine?! fuking hurts!
kjo14


Thank you for ...
Thank you for response. I will give these a try.
butterfly197915


@Tomatomaten Thanks ...
@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.
Gastonrehab


@butterfly197915 ...
@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.
Gastonrehab


The ITB is ...
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.
Tomatomaten


This person has ...
This person has never had the knee pain that is debilitating It is not near that easy to shift weight on stairs. 
JeanneN3


@Gastonrehab I lift ...
@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.
drnnhvcdsde


I don't understand ...
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.
butterfly197915


@juliashu Again ...
@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.
Gastonrehab


@Wheaties207 Not ...
@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
Gastonrehab


Are these exercises ...
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 ...
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


i can't run because ...
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!
ObjectManipulator55


I Spent my whole ...
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.
hurdleturdle300


i do tkd and i was ...
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 ?
GoHardMG


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


I have this injury ...
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
Wheaties207


Very informative ...
Very informative video. Metriks' FCE software allows the healthcare professional to objectively quantify and report on a person's functional abilities.
metriks07


@majch It is not ...
@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!
Gastonrehab


Is it normal if I ...
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
majch


@Gastonrehab I was ...
@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.....
ggorlano