Run PAIN FREE with this 10 minute IT band rehab routine
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- Опубліковано 21 вер 2024
- Follow these simple exercises for iliotibial band syndrome to help you recover from knee pain and return to running. These three simple ITB rehab exercises focus on the common causes of IT band syndrome in runners: tensor fascia lata tightness, glute medius weakness and poor hip stability.
Feel free to use this simple knee rehab workout either as part of your ITB syndrome treatment plan, or as a regular injury prevention routine, particularly if you have suffered from iliotibial band syndrome in the past.
Aim to perform these exercises 3-4 times per week.
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There are many reasons why the IT band can begin to cause knee pain in runners, and many potential exercises you can use to address the root causes. The exercises I've chosen for this iliotibial band rehab workout address many of the most common reasons why runners develop IBB syndrome.
0:33 - Tensor Fascia Lata Stretch
3:40 - Glute Medius Leg Raises
6:39 - Fire Hydrant Exercise
It's worth mentioning that most runners who develop this injury, do so when they suddenly increase training load, perhaps as their marathon training plan kicks-in. Be sure to choose a marathon or half marathon training plan that represents your current level of fitness at the beginning.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolut...
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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)
Self diagnosed YES as I have severe hip drop and weak glutes and a mad sack of fluid buildup on my right knee, oh and I also have lateral pelvic tilt which I have been working on for the last 12 weeks.its all slowly coming together and getting better
God bless you brother. Good tips as running truly is the ultimate all around healthy exercise!
Thanks James this was just what I needed really helping.
That TFL stretch is fantastic, the leg up really allows for extra stretching and targeting.
Many thanks for posting this! Woke up with debilitating pain a couple of days ago and the first two exercises helped relieve the pain!
You're a very good teacher indeed... Keep up the good work.
Definitely going to try this thank you 🙏
New runner and cyclist, overdid a run early on and my knee has been knackered since. Got away with cycling until I overdid it today (3x my previous longest ride to date whoops). Can't wait to try this out, I'm so unfit but still getting my head around my weak glutes causing knee pain. All inner knee for me, does that sound like ITBS? Burning sensation after bike ride and stairs a nightmare. Calmed down a bit over past 12 hours. Felt uncomfortable but not outrageous during ride, just afterwards made me feel like a 90 year old
Many many thanks to you mate! 3 months ago I ran 30km after that my cool down stretching was not properly done. After that the pain started in the next long distance run. From this video I ve really learned some ways to recover!
How are you now?
@@Mayar-hd7mt good. No injury currently with me
@@zhaofan1603 how long did it take you to run pain Free?
@@harleycespedes8075 totally 5-6 months. Run less rest more. Before a long run, always stretch fully. Now I am able to complete a full Mara again
Such a helpful Video!
Glad it was helpful! Thanks, Alex! Did you see this: ua-cam.com/video/ZBef3v4bNuA/v-deo.html
Yes. In the rehabilitation process of it now.
Hope this little routine helps!
James Dunne Hope so also. Going to mix it into my routine tomorrow. Some new variations are always nice.
Thank you for this video! Don’t have glutes strength lack but started to run a lot on the track last couple of month and it got me to the it band pain. But these exercise are very very helpful!
Another great video James, I will introduce the last 2 exercises into my rehab as I’m already doing the 1st exercise . Lucky me I have weak glutes poor hip mobility tight tfl and hip drop as bad as you demonstrated in this video
Outstanding work Dunny. This is going to help a great deal. Good to see you well old friend.
Cheers,
Ayo
Thanks, Ayo. Good to hear from you mate! Hope you're doing well apart from the knee! Fingers crossed that clears up soon with the right rehab and treatment.
Heartedly Thanks you
This is touching th pain spot exactly
thanks good info...hope will help
I’m pretty sure I have IT band syndrome, but I never knew the name of it. I just thought I tore something or strained. I’m going to need to do this for a while to get back into shape.
Amazing thanks so much 🙏
It's cool complex. Thank you.
Great stuff !!!! Thank you
Loving these videos. How frequent should we do these itb roll, stretch and strength routines? Also, how long approximately would it take to recover, ie start running again? Thanks 😀
This was a massive help, thanks for the great video mate!
Thanks, Robert! Pleased to hear you found it helpful 😃
😍
Awesome video !
Thanks.
Thank you sir
Superb work.
How many sets and repetition?
Rest period of sets.
yesI am suffering from it now
🎯 Key Takeaways for quick navigation:
00:00 🏃♂️ The video provides a set of three exercises as part of an ITB (Iliotibial Band) Syndrome rehab program, covering mobility work, stability and activation work, and strength work for glute muscles.
00:29 🧘♂️ The first exercise is a stretch for the Tensor Fascia Lata (TFL) muscle. When TFL gets tight, it can cause extra tension through the ITB, contributing to ITB Syndrome.
02:55 💪 The second exercise aims to strengthen the Gluteus Medius (glute med) muscle. This muscle helps provide lateral stability around the hip, and its weakness can lead to an overly tight TFL and excessive tension through the ITB.
06:18 🤸♂️ The third exercise, known as the "fire hydrant", works on single leg stability. This exercise challenges the glutes in different ways on both sides, creating strength and stability.
09:38 🌐 Besides these ITB rehab exercises, there are other resources available on the Kinetic Revolution website, including a 30-day challenge program for runners.
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If you've got hip pain from running but no knee pain, is it likely to be caused by ITBS, or something else?
Once you get itb syndrome how long does it generally take to recover from assuming you are doing a rehab routine like this one demonstrated in this video. Thanks James and keep the videos and articles coming👍
How long did it take you to recover and start running again?
@@benhumphreys9600 Have you recovered yet?
@@EekItsYouRS I haven’t run for 5 weeks. Focused on these exercises. May try to walk/run this week. What about you? Have you recovered?
How do I avoid firing the TFL during these glute exercises, thereby potentially strengthening but also shorting the muscle? Despite pushing my leg sideways ànd back, it seems to fire my TFL at least as much as the glute medius..
Nice video James, will this help with a piriformis issue too? Very tight there but it also feels tight/sore on the outside of my hip too, although no knee pain
Thanks, Chaz! Glad you like the video. I'm actually planning to film a similar "rehab routine" video for piriformis syndrome in the coming few weeks. The exercises in this video would certainly be appropriate too, just go easy on the last one.
Always good stuff!!!
Thanks! I appreciate it 😃
Hey James, thanks for all the content. I just ran my first Half Marathon and found out that I suffer from ITB syndrome. And from reading up on it and watching your videos, it's definitely because of weak glutes med, causing too much tightness in TFL, and then too much strain on ITB. Makes sense.
The routines in this video. Do you recommend I do these before every run? Or do them at a separate time, not tied to a run. Should I also continue to do these routines even after my ITB Syndrome is "healed", sort of like an exercise to make sure my glutes med stay strong ?
It would be advised as part of a regular injury-prevention routine, as stated in the description.
Can I start the standing #3 without the band first? About how long does it take for the ITband feel better.
I have a pain in that area at the TFL, I think, but not to the knee.
Should i do it one my sore leg? Or both legs? I mean side hip raises
Both
sorry, in this case, the patient got pain on the left or right foot? because I got pain on my right foot, is my stretch same with him? thank you
ye band kahan milega
How many times a day should you be doing these workouts?
Once daily max 👌
@@JamesDunne thank you for the speedy response
*WATCH NEXT: If You’re Sick of Running with ITB Syndrome - WATCH THIS… **ua-cam.com/video/ZBef3v4bNuA/v-deo.html*
Yes
How many sets of these?
Hey up stranger !... any tips on Hamstrings (Pigeon Toe) etc ?
Lots more vids on the way Stephen! I’m sure I’ll cover it soon!
@@JamesDunne Many thanks for your time James - will stay tuned !!
What's the name of the band?
I’ve been doing this for 2 months and it hasn’t helped yet.:( I can only run for two minutes and then it hurts.Has anyone had such a problem yet?
Yeah, I face the same problem bro.....
Since when?
Me too 💔 i think its the end for running
Is it still okay to run? I really don’t want to stop running, I box and my morning run is a massive part of my training and gives me my motivation for the rest of my workouts, I’ve already taken a week off and started walking a mile before I start running my knee was okay this morning minus a slight pain when I tried to increase my speed
Do the strengthening exercises before not after workouts as the muscles should be fresh not fatigued to have proper form
@@yewchoob6575 thank you for taking the time to reply, that makes sense, I’ve recently caught COVID and it’s been the worst I’ve ever felt but I’m starting to feel like I’m recovering from that and it’s made me take another week off, I probably would have still tried to run if it wasn’t for the risk of passing it to someone else I’ve hated being stuck in the house I’m really eager to start working out again. I’ve been reading up on ITB injuries and read that it can be caused by glute weakness so my plan is to add glute specific workouts into my callisthenics workouts 3 times per week and warm up for longer so maybe I’ll just add these exercises into my warm up
How are you now?
please tell me on hindi
Which leg is he working on that band one
Correction to my previous comment now that I've re-watched and done the exercise shown: it's the standing leg (one that isn't moving) that is doing the work as it resists caving inwards.
here is the foremost question on this "syndrome" for all who think they are "qualified" to treat it...what happens to the body when you go PAST this condition (itband syndrome)??? Any takers out there in youtube land? Look to reading Ida Rolf's book (Rolfing) to truly understand my question. Thank you