Youve just saved me from so many hours of frustrated and pointless rollering! My hips have been super tight and resulting in tension through my ITB. Now i know i can just focus on the hip and glute :D
After watching a similar video this makes perfect sense. The other video mentioned rolling across the muscle which it what you are showing. He also mention going across the glute which also makes sense. Thank you.
You touched on the Foot. Nearly every runner I see with lateral thigh/knee pain is weight bearing heavier on that side. The lateral fascial bands are under constant eccentric loading trying to stop the centre of mass shifting further laterally. The simple solution is to FIND THE OPPOSITE foot in your BRAIN's perception of "Centre". This unloads the symptomatic lateral line and resets 'centre" to a more optimal position. Fascial tone is hardwired as a memory in the brain. You can have short term effects with rolling, but unless you learn to MOVE in a better way, the tone simply reverts to its habitual state. Thank you Gary Ward and more importantly, thank you Mosche Feldenkrais for your understanding of our neuromuscular systems. Keep up the great work James, I also love hearing what you have to say even if I disagree sometimes, or think there is an easier way.
I definitely see a lot of runners who end up with 'overuse' injuries such as ITBS on one side as a result of shifting the weight/effort away from a previous injury on the other side.
Yes, and I believe it is these sub-concious memories of pain which our Brain's hold onto. Unless we spend mindful minutes re-exploring our possible access to all areas, reinforcing to the Brain that there is now no pain in this region, then we habitually stay stuck in an old pattern, that had its use early on, but can now let go. Thanks for the reply!
Thank you so much for your videos! They are so to the point and informational! After my January Marathon trying to run a 3:09 5min PR I suffered from this and training just fell back for months. Seemed to always kicked it at 3 miles into my run. I bet my recovery was extended due to rolling too much on the band itself down to the knee. If I had done more like you mentioned here bet my recovery would have been cut in half.
Discovered you last week and have been vacuuming the fantastic information you share, thank you so much. As you mentioned the current understanding is that the ITB pain laterally to the knee is caused by friction of the two. I am interested in the research you mentioned that the pain actually stems from the fat pad irritation, can you share that research or provide the links?
I've got some friction around my hip area which I think is linked somehow with my hip flexor and ITB. It gives me a feeling of "clicking" and also some muscular pain which starts in the flexor and goes to the outside of my thigh. Not serious pain, but gets worse after running which is very annoying. What would you recommend, either with a foam roller or something else?
Thanks for this info...I've seen others repeat as much - I'm going to roll my itb less and focus more on the butt and hip areas. Is there any link between glute/hip issues and plantar fasciitis? I've been dealing with pf for a couple years now and don't know how to get rid of it 😟
Also, I get outside knee pain and one day I was kneeling and kneeled all the way down and felt like a tint bone or nerve on the out side of my knee press into the wood floor and it was a shooting pain. Ever since then I have to be careful resting any weight on that knee. Does this sound like an itb issue as well?
I have ITB issues for about 2 months now. Also, I have numbness right above the right knee towards the right side of the shin. Does this have to do with ITB?
Ah, the foam roller/ ITB... I love it and hate it simultaneously. I've never found the foam roller helps me for that, but McConnell's taping and acupuncture, then loosening and strengthening everything AROUND the ITB. I've had previous phyios who insisted that the ITB does stretch despite the controversy of that statement, and insisted that if I mostly foam rolled along the ITB along with exercises, it would sort itself out. All it gave me was bruising (coupled with a chronic iron deficiency that doesn't respond to supplements- I have iron infusions straight into the bloodstream these days) and that made the area feel swollen, tighter and even worse. My current physios are respectful listeners and communicators and they're open minded. No ego or authoratative arrogance which ultimately sends patients (and referrals) elsewhere. It makes an invaluable difference. Thankfully, my ITB/ kneecap pinching hasn't flared for a few years and it only happened to me after a twisting accident, but it threw a few things out progressively from hip downward for a little while there. I knew nothing about such things back then and was being influenced and guided by people who were detrimental to my physical rehab and peace of mind. My current physios, asking LOTS of questions (it's my body and money afterall) and watching vids of people like you, make the difference. I like the foam roller for a few things but I find it challenging to anatomically roll some areas like the adductors, the lower back muscles, external obliques, etc without falling off.
Glad to hear you've got a good team around you now, Rach! It's frustrating how hit-and-miss the process of finding a good physio can be... but I guess the same can be said for any profession :)
![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)
*WATCH NEXT: If You’re Sick of Running with ITB Syndrome - WATCH THIS… **ruclips.net/video/ZBef3v4bNuA/видео.html*
This is beyond helpful for me right now!
Excellent, concise review of the "state of the art" of dealing with our pesky ITB injuries! Thank you.
Really helpful. I had ITBS after an ultramarathon and this video helped with the recovery
Youve just saved me from so many hours of frustrated and pointless rollering! My hips have been super tight and resulting in tension through my ITB. Now i know i can just focus on the hip and glute :D
I really do learn a lot by watching your videos. They make great sense. Thanks again, and we will all be looking forward to the next one.
BTW -- congratulations to Britain for winning the Olympic 10K -- again!!!
Thanks Robert! I'm pleased to hear you find the video tips useful. Good luck with your training.
Amazing race from Mo!!
After watching a similar video this makes perfect sense. The other video mentioned rolling across the muscle which it what you are showing. He also mention going across the glute which also makes sense. Thank you.
You touched on the Foot. Nearly every runner I see with lateral thigh/knee pain is weight bearing heavier on that side. The lateral fascial bands are under constant eccentric loading trying to stop the centre of mass shifting further laterally. The simple solution is to FIND THE OPPOSITE foot in your BRAIN's perception of "Centre". This unloads the symptomatic lateral line and resets 'centre" to a more optimal position. Fascial tone is hardwired as a memory in the brain. You can have short term effects with rolling, but unless you learn to MOVE in a better way, the tone simply reverts to its habitual state. Thank you Gary Ward and more importantly, thank you Mosche Feldenkrais for your understanding of our neuromuscular systems.
Keep up the great work James, I also love hearing what you have to say even if I disagree sometimes, or think there is an easier way.
I definitely see a lot of runners who end up with 'overuse' injuries such as ITBS on one side as a result of shifting the weight/effort away from a previous injury on the other side.
Yes, and I believe it is these sub-concious memories of pain which our Brain's hold onto. Unless we spend mindful minutes re-exploring our possible access to all areas, reinforcing to the Brain that there is now no pain in this region, then we habitually stay stuck in an old pattern, that had its use early on, but can now let go. Thanks for the reply!
A very helpful video, given that I've been dealing with ITBS myself for the last few weeks. Thanks James.
Thanks! I hope you find it useful in helping overcome your ITBS. Good luck!
This is cool! Thanks for this information
Thank you so much! I am doing this every day to not get the IT BAND syndrome. :-)
Thank you so much for your videos! They are so to the point and informational! After my January Marathon trying to run a 3:09 5min PR I suffered from this and training just fell back for months. Seemed to always kicked it at 3 miles into my run. I bet my recovery was extended due to rolling too much on the band itself down to the knee. If I had done more like you mentioned here bet my recovery would have been cut in half.
I hope you're back to running now, Tim! Glad you're enjoying the videos :)
+James Dunne (Kinetic Revolution) James, I am and knocking off the rust pretty good. Trying some new shoes also.
Great view, I'll share this with my running clients
Thanks, Mihali! I hope they find the info helpful :)
Great video. Couldn't agree more. Keep up the good work!
Thanks, Ben! I appreciate the support 🏃🏻💪
That was very helpful
Discovered you last week and have been vacuuming the fantastic information you share, thank you so much. As you mentioned the current understanding is that the ITB pain laterally to the knee is caused by friction of the two. I am interested in the research you mentioned that the pain actually stems from the fat pad irritation, can you share that research or provide the links?
Thanks, Karsten! Great to have you here 😃 Here's the research paper you're looking for: www.ncbi.nlm.nih.gov/pmc/articles/PMC2100245/#!po=0.925926
Thank you James
I've got some friction around my hip area which I think is linked somehow with my hip flexor and ITB. It gives me a feeling of "clicking" and also some muscular pain which starts in the flexor and goes to the outside of my thigh. Not serious pain, but gets worse after running which is very annoying. What would you recommend, either with a foam roller or something else?
Thanks for this info...I've seen others repeat as much - I'm going to roll my itb less and focus more on the butt and hip areas. Is there any link between glute/hip issues and plantar fasciitis? I've been dealing with pf for a couple years now and don't know how to get rid of it 😟
Also, I get outside knee pain and one day I was kneeling and kneeled all the way down and felt like a tint bone or nerve on the out side of my knee press into the wood floor and it was a shooting pain. Ever since then I have to be careful resting any weight on that knee. Does this sound like an itb issue as well?
I have ITB issues for about 2 months now. Also, I have numbness right above the right knee towards the right side of the shin. Does this have to do with ITB?
Where did you get your resistant bands from?
Ah, the foam roller/ ITB... I love it and hate it simultaneously.
I've never found the foam roller helps me for that, but McConnell's taping and acupuncture, then loosening and strengthening everything AROUND the ITB.
I've had previous phyios who insisted that the ITB does stretch despite the controversy of that statement, and insisted that if I mostly foam rolled along the ITB along with exercises, it would sort itself out.
All it gave me was bruising (coupled with a chronic iron deficiency that doesn't respond to supplements- I have iron infusions straight into the bloodstream these days) and that made the area feel swollen, tighter and even worse.
My current physios are respectful listeners and communicators and they're open minded.
No ego or authoratative arrogance which ultimately sends patients (and referrals) elsewhere.
It makes an invaluable difference.
Thankfully, my ITB/ kneecap pinching hasn't flared for a few years and it only happened to me after a twisting accident, but it threw a few things out progressively from hip downward for a little while there.
I knew nothing about such things back then and was being influenced and guided by people who were detrimental to my physical rehab and peace of mind.
My current physios, asking LOTS of questions (it's my body and money afterall) and watching vids of people like you, make the difference.
I like the foam roller for a few things but I find it challenging to anatomically roll some areas like the adductors, the lower back muscles, external obliques, etc without falling off.
Glad to hear you've got a good team around you now, Rach! It's frustrating how hit-and-miss the process of finding a good physio can be... but I guess the same can be said for any profession :)
I have a lot clicking in my knee, can that be caused by the IT band?
Yes
I have runner's knee and the PT at the gym told me the same as your video, but my physio says to foam roll directly along the itb so now I'm confused.
Annie Berkeley-White lots of physios work on outdated best practise.. if I were you I would keep researching and do what makes sense to you.
Jesse Kohn I
Love the info, I cringe when seeing others roll their ITB
You and me both, Brent!
I don’t even use this stuff. Im just here because you look like Todd Howard.