How to Fix Iliotibial Band Syndrome for Good
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- How to Fix Iliotibial Band Syndrome for Good
Bob and Brad discuss how to treat IT band, or iliotibial band, syndrome for good. They describe the location and function of the IT band and demonstrate the best way to treat iliotibial band syndrome at home, including strengthening exercises for the glute medius and glute maximus.
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This video is part of a series of videos on how to treat your knee pain. Check the full series of videos along with the downloadable guide sheets for each video on our website here: bobandbrad.com/...
Chapters:
0:01 Intro
0:18 Topic
0:35 What is the I.T. Band?
2:54: Massage Gun
5:13 Gluteus Medius Stretch
6:20 Abduction With Bands
8:12 Gluteus Maximus Stretch
8:45 Bridging With Bands
10:40 Outro
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Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience. We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link: www.amazon.com...
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![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](http://i.ytimg.com/vi/UnP2HFcr7FY/mqdefault.jpg)
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](/img/tr.png)
Looking for more tests and exercises used in treating knee pain? Our complete Knee Pain Program playlist can be found here th-cam.com/play/PL8l32k1r15l45pq8HBsa0CHPqxQl9oLFs.html
"Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob."
Bob & Brad, please reply to my question. I’m the care giver to a 83 yr old lady. She was broken her back 3 times, she’s on 6 Percocets a day but her bigger problem is her IT Band. It getting worse and she has to use a walker to get anywhere in her house. Could I use a rolling pin in the area of her GM and down the Band? I truly want to help her, it breaks my heart to see her suffer so much from the Band pain. THANK YOU SO IN ADVANCE Kim Fowler
Bob, I pray you’re doing much better now. God bless.
LOL at "working with Bob, being drunk would would be justifiable".😅....That sounds very painful.....Hope you're okay!
Yikes. Poor baby.
Dear Bob, May God bless and heal you, Amen.
You guys are the best. We missed you dearly, Bob. Hope you are recovering well.
I sometimes watch these videos even though I don’t need to
When you meet people who have the conditions, you can recommend them to this channel to help in their rehabilitation. 😎
how many times can we thank you. we appreciate all you do for us keeping moving while we are living life. one more time...thank you.
you men are doing humanity a Great service . so many people just lean to live with pain needlessly but your videos are improving the quality of life for so many❤
You mention the pain is close to the knee but i don’t feel pain on that place my pain is more at the middle of the band i have done many things nothing works hope you can help me😢
Thankyou so much Bob and Brad for educating us on knee pain and muscles to strengthen.
I’m having trouble finding a listing for bands that are in loops the right size for the exercises shown here. I just see ones for really big loops that you hold over your entire body.
please post the link for those different kind of bands you use on this video? I cannot find it.
Love this one, Boys! I work on this with so many clients. I often find that an over active TFL keeps the glutes from getting stronger so we'll focus on these same sequences. It's amazing the transformation it can make in the whole butt area!
TFL problems here! Thank you!
I have the scar tissue from childhood due to double femoral pinning, and the doctor did it like we were still in WW2! approximately 8-9 inch scars.
*I think I'm destine to be committed to a PT routine for life to eliminate the symptoms.*
That massage gun was one of my best investments. Thanks to both of you! I have needed it for my hubby and myself for multiple random issues!
Can’t find those loop bands you’re using in this video. Link please?
Thanks Bob and Brad!! So thankful for you both! My massager has helped so much by reducing my knee pain IT band and glutes min and max!!!
My IT band pain kept me up most of the night and I DAILY do some of these exercises. I hope the massager does the trick for me.
Does anyone know which bands they are using in this video? I can't seem to locate them and would be very helpful
Same here
Thank guys....this is very helpful.
Btw thanks for including Jordan's exercise videos ...I use them very often😊
Where do I get the bands?
This is incredibly helpful!
Hello Brad and Bob, I love your videos. IT band tightness and that burning knee pain has been a thing for me the last couple years. I had Anterior hip replacement surgery 11 weeks ago. The burning knee pain went away during the time I was resting after surgery. But since I've increased my exercise in the last few weeks, including using a stationary bike and a "Cubii" pedaler, the knee pain is coming back. I'm doing the stretches you showed in your last video on this topic, and trying self massage. Could scar tissue from my Anterior surgery be aggravating the IT band also? Also wondering if the cycling (which I love and have done for my whole adult life) is going to be a no-go if I want to permanently end this pain. Any advice?
Thank you so much Bob. Thanl you so much Brad. I have followed yall since you just had 5 thousand followers.... your vodeoa came at such a great time and theuve helped me and my aunt so much.
Thank you so much!
So, can having a stroke that affected my right side, where my muscles have atrophied, cause this ITBS? Had the stoke 4 years ago and am just now having pain on outside of knee that goes up my thigh. The pain started after working in my garden and being on my knees planting.
I have pain on my left side starting at my hip and going in toward my groin and then shoots down my leg, different movements causes the pain to increase. what is the cause and the way to ease?
I'm having pain on the right side of my right knee only when I run, but I can put a knee brace on and the pain goes away. Would you say that this is most likely ITBS?
Sounds like it but we could not say for sure without a proper examination.
Thank for your información I when to the Dr. and he told me I have ITB very painful I’m going to do your excersies .
You two guys are the best!
I got my massager today. Feels good,
Great! Glad to hear you like it!
Couldn't figure out why my right knee was hurting... it's not my knee at all; it is the IT band! Thank you Brad and Bob!
Can this cause the knee to have a sharp “going out” feeling? It happens when at full knee & hip extension or extreme shortened range.
The Massage Gun Ahhh Haaa Moment I immediately got up and got it. Thank you so much
Glad you like it!
No mention of the irritated bursa. It has been almost a year, and I have done all I know and still lots of pain. Had the IT band massaged today, hurts like hell.
Try to find a massage therapist who knows where the connection points are on either end of the muscle and have them work on those points instead of directly on the bursa; I've probably seen a couple dozen or more therapists over the past decade and have finally found one who really knows anatomy and trigger release points. Daily stretching and exercise is where you should find final recovery. I was also sitting with my feet up and crossed, which unfortunately pulls on the outside of the knee and the hip. So don't do that.
@Corporate Robot Slave thank you. Stretching and exercise part of my daily routine. The IT band was massaged not the bursa. Which specific muscle? TFL?
In a hip replacement do surgeons push that muscle aside or cut it? Do they cut any muscles?
I get a feeling like something is rubbing and then a burning pain in that area of the knee on the side. Today its hard to lay on my side without a pillow and its painful if i move a certain way. I am very overweight. What do you suggest for people that cant do squats?
How often do you need to try and break up scar tissue? Is this an everyday process? I keep injuring my adductors and I think it’s because of weak max and minimus.
Would water intake be a contributing factor to these adhesions? In other words if I'm not drinking enough water, does this aggravate muscles flow?
I have been totally unable to use the foam roller on myself.. it is excrutiating!! I did get a gun... and use it frequently but I'm not getting much improvement really. It's been yrs. I've been checked by docs and pts and it's def IT band syndrome but I also have a lot of other lumbar issues. Don't know if that could be reason. It's a house of cards!
Have you seen levan saginashvili or gennadi they can do 100 kg biceps curl with one hand how much person can lift with body size ratio?
I feel the IT band behind my knee not on the side of my leg as you show using the massage gun. My
IT band doesn’t hurt, but I feel it every time I extend my left leg it pulls preventing me from walking.
It’s very annoying is there an exercise for the IT band from back of knee. Thank you
Great video! Thank you guys so much.
thanks
Thanks guys!
Also with the bridge lift you can bridge up, knees apart, knees together twice before bridge down for several reps.
I got a hip surgery to fix my labrum and fai. If they cut my TFL muscles, that cause my it band stiff and pain to the side of my knee?
Do you sell those wider bands you use in this video?
We do not personally sell, but here is a link for the product on Amazon: amzn.to/3JPVaCP
How about clamshells with resistance bands?
You guys r the best
How do I figure out what exercise to do
Brad I have a hip replaced and my knee replaced. And right. Then doing pt for my right gave me so much pain on my it band. What can I do. )
Which exercises should I avoid with a heightened nervous system? Thanks for all that you do!
I see your bands are currently unavailable. I’m assuming more are on the way? And are they adjustable so you can make them smaller or larger?
Is a massage gun a problem for people with dupuytrens contracture?
Wonderful 👏
Where can we get those bands? What are they called?
8:03
5:13 😂 this massage gun must be really worth it
I'm confused because I would think I wouldn't have this pain to begin with since I do bridges and leg lifts all the time anyway. And I work my glutes so they shouldn't be weak. I don't have the knee pain but it's in my hip and it jolts into my right glute. Idk if it's even my i.t band or not. Stretching feels good but it's not working. And it feels deep. Help pls!
Once again, it's Bob and Brad to rescue! Just saw this and I hope it helps.
Thank you!!
The bands make my hip pain worse. 😓
Better much better but not completely. Still going 8-12 miles/ day step racing.
👍😊
SPD ? pelvic
That doesn’t go away? For years ?
These guy’s kids are so lucky 😂