IT Band Syndrome—What works? What doesn’t? Why? [2024]
8:10
IT Band Syndrome—What works? What doesn’t? Why? [2024]
306 viewsDec 22, 2023
painscience.com
Dealing with IT band pain? Here are my top tips as a running physio! 👉 Build up your glute strength. Because IT band pain is often quite sharp it can have an inhibitory effect on the glute muscles. Target glute med/min with a side plank leg lift, and glute max with single leg RDLs. 👉 Load your knee! Doing a movement like a bulgarian split squat can place heavy loads on your quad and therefore your knee. It should be pain free! Back off the depth or lower what you have your foot placed on if it
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Dealing with IT band pain? Here are my top tips as a running physio! 👉 Build up your glute strength. Because IT band pain is often quite sharp it can have an inhibitory effect on the glute muscles. Target glute med/min with a side plank leg lift, and glute max with single leg RDLs. 👉 Load your knee! Doing a movement like a bulgarian split squat can place heavy loads on your quad and therefore your knee. It should be pain free! Back off the depth or lower what you have your foot placed on if it
50.2K views3 months ago
FacebookRunning with Richelle
If you’re still trying to treat IT band pain with massage and stretching, try these tips instead! 👉 Strengthen around the IT band. This includes the quads and glutes but ideally target your hamstrings, calves and core as well! The research has shown that weak hips don’t actually CAUSE IT band pain, but having IT band pain can inhibit muscles around the knee resulting in weakness. So strength train, strength train, strength train! 👉 Run but never run through pain. You’ll often see me posting ab
0:21
If you’re still trying to treat IT band pain with massage and stretching, try these tips instead! 👉 Strengthen around the IT band. This includes the quads and glutes but ideally target your hamstrings, calves and core as well! The research has shown that weak hips don’t actually CAUSE IT band pain, but having IT band pain can inhibit muscles around the knee resulting in weakness. So strength train, strength train, strength train! 👉 Run but never run through pain. You’ll often see me posting ab
19.2K views7 months ago
FacebookRunning with Richelle
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sprintrehab.com
Your IT band is overworked and underpaid 🤑 ‌ For one, the IT band doesn’t “stretch,” so while stretching might feel good, it doesn’t fix the origin of the issue which is usually weak supporting muscles, like the glute medius, adductors and quads. I didn’t put unilateral hamstring work in here but that’s another great supporting muscle. ‌ ➡️ These exercises are my go-to’s, and if you’re looking for guided workouts with reps and rounds, join my app, Movement & Miles. First month is FREE! ‌ 🔗Sign
0:35
Your IT band is overworked and underpaid 🤑 ‌ For one, the IT band doesn’t “stretch,” so while stretching might feel good, it doesn’t fix the origin of the issue which is usually weak supporting muscles, like the glute medius, adductors and quads. I didn’t put unilateral hamstring work in here but that’s another great supporting muscle. ‌ ➡️ These exercises are my go-to’s, and if you’re looking for guided workouts with reps and rounds, join my app, Movement & Miles. First month is FREE! ‌ 🔗Sign
37.3K views6 months ago
FacebookMovement & Miles
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0:20
This is my patient rehabbing from IT Band Syndrome (ITBS), a common overuse injury in runners that causes pain along the outer knee or hip. The IT band runs from the pelvis to the tibia and plays a crucial role in stabilizing the hip and knee. When we did a running gait analysis, we noticed some knee valgus from poor hip strength and a crossover gait. So, our rehab has been focused on: ✅ Strengthening the hips (especially the glute medius) ✅ Improving running form and landing mechanics ✅ Buildin
30.6K viewsMay 6, 2025
FacebookDr. Gaby Go, DPT, PT, Run Coach
0:46
Are you dealing with IT band pain and just stretching doesn’t cut it? 🙋🏽‍♀️ If this sounds like you, it might be time to take a closer look at WHY your IT band is always tight. A really common reason for this is an imbalance in the muscles around your pelvis. The IT band begins as a small muscle in the front of your hip called TFL. TFL performs hip flexion (knee toward your chest) and internal rotation (rotating toward midline). So, if you want to turn down the TFL (so it works less), then you
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