ITB Syndrome Rehab Guide | Iliotibial Band Syndrome/ITBS
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- Опубликовано: 22 июл 2024
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ITB Syndrome Rehab Guide | Iliotibial Band Syndrome/ITBS
• ITB Syndrome Rehab Gui...
📚 ARTICLES: www.physio-network.com/blog/i...
References:
Willy et al. (2012): pubmed.ncbi.nlm.nih.gov/22917...
Friede et al. (2020): pubmed.ncbi.nlm.nih.gov/32769...
Willy & Meira (2016): pubmed.ncbi.nlm.nih.gov/27904...
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
Three years dealing with itbs and all the doctors i went to all gave me itb stretches and some even said that the pain i am having is all in my mind, i watched this video and i am now on stage 3 and i already am running again pain free , thank you so much for this video
That’s amazing!
Wow. That's shocking. Even as a 2nd year osteo student 10 years ago I knew that itb stretching and foam rolling was a waste of time.
What an incredible in-depth video. My physio “ let me watch you walk on this line, ok do a squat ok walk on the treadmill ok that’ll be $110 please come back 2x - week. ..”
Thanks for taking the time for this content. Helping me so much already.
Cheers .
You guys are phenomenal at what you do. Absolutely fantastic 👏🏼 I send my patients and medical trainees to your page constantly
Thank you so much! This is hand's down the best ITBS treatment video on youtube. I am a runner and after completing two marathons last year, I am now training for multiple big trail races coming up this spring and summer. I escalated the mileage and hills too fast and wound up with an acute case of ITBS. It suddenly flared up so bad that I had to stop in the middle of a 12mi trail run and slowly limp back to my car - a scary experience I never want to repeat. Unfortunately my insurance won't cover physical therapy because I am "capable of running at least 1 mile". Guess that's their definition of a healthy person, even though right now I can hardly walk. So I am on my own to treat this and will follow these steps exactly.
How are you now?
Absolutely love the citations!
Thanks a lot 🙏🏼 Very interesting video 👌🏻
Guys, this couldn’t come out better than right now. I just injured myself and I feel so grateful for all the work you’ve put in that video. Thank you very much. I will try to stick to that strategy and I’ll come back with the results in 5 weeks or so
How it's going ?
?
Any results?
Any results??
@@tristanshipowick6348 hi !
So I never answered that !
Yes it worked, but it took more than 15 days,
The results depend on what stage of the rehab you are. I stuck to stage 1 for a while, decreasing my pain, but what helped me the most was when I started running again, uphill first, and then fractionned sessions, for exemple, running 3x(30’’ Run/30´´walk) and every day, increasing by 1 cycle more.
Confindence is key also. If you feel the pain coming, stop immediately, you don’t want to inflame your knee.
For exemple, in my running session, if I feel pain after 20’´ of running, I walked 30’´ and start running again as long as I don’t feel the pain. If I did, I stop the session and restart the next day.
Good luck my friends, you’ll be soon back on tracks
Great conduction! Thanks for your work! Grüße aus Deutschland
Wow real science with literature cited. I dig it!
Our core value!
Im a triathlete and training for upcoming race as well as a half marathon. But i started getting knee pains on the lateral side and most likely due to the itb, this was rlly helpful thanks!
Is there something jumping over your knee on the outside of your knee?
@@kiesacro That's what I have. I assume the IT Band snapping over the lateral epicondyle, search up Noble's test and see if it's on that spot.
I'm not a runner, I'm a figure skater. I'm going to try your protocol. Thank you for sharing.
Can you please tell me how this can be treated? What worked for you?
Been looking for a solution so I can get back to running, gonna give this a go 👍🏻👏🏻👏🏻
did it work for you`?
It's been close to 9 years and my doctors haven't given me any information as to what's wrong with my knee other than "Well, it could be your IT band, but I'm not sure". Hopefully this will help, I'm very excited to start trying this guide!
Love this information and this is stuff I utilized. However, when I was suffering from this, soft tissue work and trigger point therapy on my piriformis, glute med and TFL was the game changer in combo with this stuff.
thanks for sharing your experience. Nothing "wrong" with what you're saying and the TrP and other soft tissue work can help you on the way to recovery as an adjunct to what is shown in the video Again there is no cookie cutter approach.
Great video and very useful! But what is not completely clear to me is when i can switch from stage 2 to stage 3?
I’ve had a physio diagnose me with itb and have dealt with clicking in my knee on a dicentric movement for more then 4-5 years and I’m only 21. Getting to the point that I’m realising a physio isn’t going to fix this problem alone and that it’s up to me to rehab it properly. Thankyou for the video mate 👊
How are you going with the training? I've just watched the video and I'm in the exact position as you
Can you please tell me how this can be treated? What worked for you?
@@jolyonoakey7155 Can you please tell me how this can be treated? What worked for you?
Fire videos!
I LOVE THISSSSSSS
Thank you for such a great content! How I could review the 5k running plan ? I tried to enter the link but it requires my email access to review the content.
Great lesson. I don’t see from couch to 5k in the description
Should the exercices be done only on the side that has ITBS? Thanks a lot!
Please can you write what you say to facilitate foreign students and increase follow-up
Why is the thomas exercise good for treating ITB syndrome?
How long are each of these stages in particular how long does it take to get out of stage 1
Thank you sm my knee has been popping/clicking/grating for so many years that i just accepted it but recently it’s been hurting so bad that i can barely walk 😿 it’s been a pretty obvious case of iliotibial band syndrome this whole time
Hey can you please tell me, the knee where the pain is, do we need to use that leg to do these exercises eg, side lying abduction, do we need to put the leg with pain facing towards ground?
How many days in a week we should do uphill treadmill walking and how many minutes? Should we do in the same days with the other exercises or seperated?
Please may I have access to the couch to 5k pdf? It's telling me access denied. Many thanks
Awesome
I only have pain when I’m running. Should I begin at stage 2?
I have a swimmer who competes in 50m & 400m butterfly. He just recently developed IT-Band pain distal near knee. Will this provide a similar benefit since he’s not a runner?
I want to translate the video....but the link doesn't allow me to do it....says this video is private
I'm having the pain not from running but from squatting. Can squats cause ITBS pain?
Im not a runner, but I just can't walk due to my knee pain. Im going to incline my treadmill to see if I still have the same pain
Hello! I click on the link to get the couch to 5km programme and i don’t get access even though in your vid you said it is free! Is there any way to give me access?
Please add subtitles..
How long does phase 1-2 take?
When to move from Stage 2 to Stage 3 ?
Where does the focus lie when doing the thomas exercise? I dont fully understand how to execute this exercise
Yes I would love to know this too!
Not me rolling in the middle of watching this video !! Let me watch the ret of the video
My problem is a lot of these exercises upset my hip bursitis and then its a cycle of always some problem. 😢
jus got this injury yesterday smh
What is your opinion on barefoot shoes (for everyday use) for someone with ITBS? Should we avoid barefoot shoes while rehabbing or is it fine?
There's no need to avoid barefoot shoes :)
Sorry, where is the link to the phased return to running? I cannot see it in the description Thank you, Great Video!
We’ve added it
Will IT Band Syndrome cause pain when performing leg press as well? I do not lock my knees completely but still feel pain. I feel pain only in left leg and right knee is fine.
Hell yeah don’t work out until pain is completely gone man. You’ll just make it worse. And do a lot of stretching
I have only occasional trouble, especially after tough workouts, such as hill running. I noticed that runner’s ABCs and working my legs with a massage gun, especially my calf, for some reason reduce the itbs instantly
Do you have a click in your knee?
@@bradleythomas9421 no. Never had. I’ve checked in with a doc too and my meniscus, tendons and knee joint are perfectly healthy. In my case in really was a mechanical issue, means wrong shoes and bad running form.
The pain is also gone by now, I only use a bandage for precaution for long runs of 15 miles and longer now
@@bradleythomas9421 no. It never clicked. I’ve checked in with a doc by now and my knee joint, meniscus and other tendons are perfectly healthy. It really was a mechanical issue, means bad running form and wrong shoes. The pain is basically gone by now.
The reason why the runners abcs and the massage gun helped was that these measurements loosened up the tension that caused the pain.
Does anyone know how long stage 1 usually lasts for?
for me it was 3 weeks
In stage 2 with the split squats, is it accurate that it says the training leg is the trailing leg? To me that would mean the foot on the table is the training leg, but wouldn't the plant leg be the main leg you are training?
Your weight should be shifted back so more goes through the back leg (as compared to a normal split squat with the weight going through the front leg). Because the trailing leg’s hip is extended combined with the knee bending and straightening with the movement this loads up the ITB on your back leg to perfection!
Good day. I see you said you all added the pdf. I still don't see it. Thx
Click the link of the NHA
@@Physiotutorswhere?
I went too hard on the treadmill yesterday and now my left IT band is completely shattered and rendered futile. Cannot even walk bruh
I hope you are good now.
how is it going now? i injured. my knee few days agoo and cant walk properly either..
Hi, where can I find the pdf??
Added
side -lying make my Itb band more stiff....i cnt slp at night... many of physio taught this method
😢 suffering for 7years of itbs
I am a Brazilian Jiu Jitsu instructor and NP, and I woke up 5 days ago in excruciating pain. At first I thought it was a herniated disc, but the pain has really settled into my R knee. It’s absolutely excruciating. Agonizing pain, especially in the mornings after laying in the bed for about 5 hours max. The pain is in my lateral leg and crossed into my knee, right around the patella tendon. I’ve about lost my mind. Is that experience common with ITB syndrome? Help appreciated.
I'm having the same problem with my knee
@@celinabean7823four weeks later and I’m still having a ton of trouble, and it seems now to be focused in my quadriceps and knee joint. It’s really hard to pin point the source. But I’m still unable to exercise or teach my Jiu Jitsu classes. Dexamethasone and NSAIDs have failed to remedy the problem. I’m just at a loss
What does it mean keep activity level as high as possible?
To do everything you used to do to a degree that doesn’t cause too much pain. We want to prevent de conditioning
thank you!
These exercises looks like they're useful to somebody who does not have an injury or who just needs mild stretching it doesn't look like anything that someone's had an injury and they're using a walker
Hallo Kai, ihr habt euch wieder einmal übertorfen! Danke für das Video!
Bruhh my doctor told me to stretch now u say strech make it worse wtf
Well the doc may need to revisit the current literature
@@Physiotutorsso it doesn't need to stretch, with these exercises the skipping on the outside will disappear?
👏👏
Cyling in stage 1.....are you kidding me💀