How & Why to Massage the I.T. Band (Iliotibial Band)
HTML-код
- Опубликовано: 25 авг 2024
- How & Why to Massage the I.T. Band (Iliotibial Band)
Bob and Brad describe how and why you should massage your IT band or iliotibial band. The Tensor Fascia Lata muscle attaches to the Iliotibial Band and is a good place to start with your message. Bob and Brad demonstrate using a massage gun on these areas.
RUclips Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob and Brad Amazon Store: amzn.to/3jAM0JN
This video is part of a series of videos on how to treat your pain with self massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: bobandbrad.com/...
Interested in learning about the products mentioned in today's video:
1) C2 Massage Gun US: amzn.to/36pMekg
Now available in EU: amzn.to/3eiruwV
Now available in Canada: amzla.com/t4qn7...
2) Q2 Mini Massage Gun US: amzn.to/3oSMBu9
Now available in UK: amzla.com/qe4bm...
Now available in EU: www.amazon.de/...
3) Handheld Massager: amzn.to/2TxZBqU
4) X6 PRO Massage Gun with Stainless Steel Head in US: amzn.to/38zRLEv
5) T2 Massage Gun in US: amzn.to/3GfflX1
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. 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...
Visit us on our other social media platforms:
Website: bobandbrad.com/
Facebook: / bobandbrad
Instagram: / officialbobandbrad
Twitter: / ptfamous
Wimkin: wimkin.com/Bob...
Mewe: mewe.com/i/bob...
Minds: www.minds.com/...
Vero: vero.co/bobandbradamzn.to/3v1X7Cr
Pain Management:
US:
C2 Massage Gun: amzn.to/36pMekg
Q2 Mini Massage Gun US: amzn.to/3oSMBu9
T2 Massage Gun: amzn.to/3GfflX1
X6 PRO Massage Gun with Stainless Steel Head: amzn.to/38zRL
Eye massager: amzn.to/2Zu4R5s
Neck and Back massager: amzn.to/3qKFqHO
Handheld Massager: amzn.to/2TxZBqU
Foot Massager: amzn.to/3HaGdYd
Fitness:
Resistance Bands: amzn.to/36uqnbr
Pull Up Bands: amzn.to/3qmI4Rv
Resistance Bands for Legs and Butt: amzn.to/2G5mXkp
Hanging Handles: amzn.to/2RXLVFF
Grip and Forearm Strengthener: store.bobandbr...
Wall Anchor: store.bobandbr...
Exercise Ball: amzn.to/3cdMMMu
Stretching:
Booyah Stik: store.bobandbr...
Stretch Strap: amzn.to/3muStbi
Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:
shop.spreadshi...
Bob & Brad Amazon Store: amzn.to/2RTSLLh
Other Products We Love: www.amazon.com...
Check out The Bob & Brad Crew on RUclips by clicking here:
/ thebobbradcrew
Want to help translate our videos? We would so love the help!
www.youtube.com...
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate disclaimer:
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](http://i.ytimg.com/vi/UnP2HFcr7FY/mqdefault.jpg)
Are you looking for the best ways to use a massage gun or other massage techniques for various aches and pain? Our complete Massage Program contains videos on using different massage techniques in the treatment of pain and stiffness in various body parts ruclips.net/p/PL8l32k1r15l77je1RZdURrxoNoH9f8J6M
It's crazy to me that I'll have a problem with a muscle group and Bob and Brad will release a video specifically about it that day, it's like some astral projection or something.
I totally agree, that always happens for me too! 👍🏼
Not really. They’ve released videos that have nothing to do with any muscle group you’re having an issue with far more times than what you’ve described, you just notice it when it applies to you and don’t notice it when it doesn’t. Not hard to figure out. Cognitive distortion.
@@marcabbink2772 Nope. See my explanation above.
They have an extensive monitoring network of their viewers via Alexa and your phone. Bob and Brad see all.
This video is helping me feel good abt where I’ve brought myself to on this journey. My ITB are wildly tender but now that I know, I believe I’ll be able to walk & work well again. Blessings. ❤️
Fabulous! I have this issue and it was an excellent explanation. Keep it up! Tysm
so glad I found this particular video, this is exactly the problem I have right now. The diagram showing the location and where they attach is great.
I just received the Q2 Mini Massage Gun that I purchased because of the terrible pain I am experiencing with the IT band. I can’t wait to start using it!
Thanks guys...I needed this 😊💕
You’re very welcome!
Haven’t slept well in a month-and-half😭
Pain running from upper back to head, resulting in throbbing headache. Restricted neck movement (can’t turn to check to reverse the car). Was gonna go to a chiropractor but I’d rather learn from Bob and Brad especially if it’s lifestyle changes that are needed....far better than a chiropractor’s quick fixes without resolving the root cause. Thanks Bob and Brad!❤️
I've had the same thing for over a week! Excruciating pain!
Thanks for the content. You guys are the BEST!
Thank you Bob and Brad for the interesting video. Could you please make a video to show how can we place electrodes to treat ITBand with TENS.
thank you so much for the videos. They have been v helpful for me and I have referred friends and family to your videos. I bought the massage gun and it is a good buy. Your guys success shows that nice guys do well. Thanks again.
Which gun did you buy?
You two are really producting several videos a day. Love you guys!
Thanks!
Yes and it’s too many! 😔Sometimes three a day.
Once a day video is more than enough.
I tend to massage each side of the IT band and the TFL - surely the IT band itself is like steel and not malleable ? No ?
Reminds me of the " car guys" from NPR.
I have been using a firm foam roller to massage this area for years
Does it help? And are you exercising also?
@@tammywashington9460 Yes
Massage done right is a lot like martial arts. The goal is to apply force through your own body without causing stress in your own tissues while you do it.
I have little trouble massaging the upper 2/3 of my IT band using the smallest two or three knuckles of my fist (fingers curled, palm facing up) or even the outside of a stiff hand. These knuckles and surfaces are a bit blunt, so you need to apply a lot of force through the wrist. If you constantly adjust the knuckle surface, and the two angles of the wrist, you can apply force through the wrist with very little strain. You do have to find a different set of parameters for every different spot on the IT band to keep the wrist neutral. It's quite a bit of mental work.
Additionally you have to supply a large, constant force from the back of your upper arm and around into the scapula. These are collectively a pretty large muscle group and won't fatigue all that fast. You can move the shoulder around while holding a high level of pressure on the IT band, which actually feels pretty good for the shoulder. But at all times you have to keep the forces flowing through your your shoulder, arm, wrist and hand as neutral as possible, so you have to stay alert and sense you body mechanics the entire time.
There are also ways to create different kinds of fists that stiffen the fingers in different ways. If you press all fingertips into the palm, extended as far toward the wrist as possible (also bracing each other laterally) and then compress your straight thumb over top (which sticks way out like Pinocchio's nose), this box-like structure makes an excellent massage mallet. If you get the angles right and you constantly change it up, you probably aren't putting a bad stress on your own upper body while you perform IT-band massage on your own leg.
Once you get down to the knee, the leverage arm becomes ugly and I don't have the Popeye forearms top get much out of this. You can brace your working arm with your free arm, and change the level arms in doing so. Wrapping the fingers of my left arm around the top surface of my right wrist while applying pressure to my IT band near the knee almost achieves a useful effect. This helps to stabilize the wrist as well, because you can push into the supporting fingers, rather than trying to calculate an internal balance point.
It's not easy, but just now I found a set of angles for both hands that really hammers my IT band near the knee without any wrist discomfort. Working near the knee, I find that many angles that would otherwise work produce a strain on the outside of the wrist (pinky side) in the notch where the wrist flexes flexes. That little spot does not soak up much abuse for very long before it really howls. So I gave up, flipped my hand 180° and found a different approach that was less problematic. The bottom 1/3 of the IT band requires fairly advanced arm geometry, so I usually grab an implement for this region instead. (As a Ukrainian refugee, I wouldn't count on _having_ an implement, so it's good to know you've got a self-contained option if can't flex your plastic to buy a massage gun on the run.)
Manual massage done right is about 80% paying attention to you own body mechanics, so that you can provide a solid, precise and stable force while working though the natural tensegrity angles of your biomechanical frame.
If your attempt at manual self-massage is giving yourself RSI at the drop of a pin, you haven't got the first clue how to do this properly, or every judo practitionar who ever living would be crippled after the first week of training.
Awesome 👌🏻
Sorry, wrong video. I was looking for the most famous physical therapists on the internet. Will keep looking.....
Thanks for all of the info, I think that its helping my sciatica?? Always hurts so who knows......
Hello and Thank You for the content.
Question: I have PAD and have stents in one of my legs...
What massage method would you suggest to improve circulation in the legs.
Thank You, Clay
What are your thoughts on KneesOverToesGuy's exercises?
“Right about where your packet is”
Whoa. This is a family show, Brad.
I believe he said "pocket."
What are the it band stretches your friend did to help him get back to running ?
Anytime I’ve had treatment to my IT band for knots, my knees end up feeling unstable almost like I’m going to bend my knee in the opposite direction so I’m scared of Physio now. Looking for an alternative to trigger point release with Physiotherapist using elbows bc I think it’s too aggressive for me. Is percussion gun a better option?
I fell off from top of a slide in a park in 1999 when I was 12 years old. It caused my hamstring muscles to tighten up. Now, I am 34 and a year back I started feel extreme pain on outer side of both knees especially when I run or desend down on stairs. Is it because of ITBS? I'd yes, What excercises would you recommend?
When my R knee replacement was done, the surgeon cut my IT band, which really helped my healing and rehabilitation after the surgery.
Whaaaaat?
@@tammywashington9460 what what?
How do you run?
@@awfan221 I’m not a runner. Imagine the Michelin man trying to run. I walk just fine though.
Maybe he sold it and because
Hi Brad and Bob: Here's an idea if you want it. I am a middle aged woman with a history of back pain (but none now for several years). I want to stay fit. Maybe none of that matters for the question, but here goes: If you were to imagine yourselves as architects for a small apartment space to have all the right gear and hooks and whatnot, what qualities and size requirements would that involve; what stuff would you include and how would you set it up? I could buy some IKEA cupboards or something to store the stuff - I would like it tidy and neat and accessible but nothing over the top. What I don't want is for the area to look like I raided the local gym (sorry). I like your way of seeing things and would love it if you considered the idea.
Their wall anchors and bands sound like what you're looking for.
Where can I purchase the small massager and what company makes this?
Here is a link for our mini massage gun: Q2 Mini Massage Gun US: amzn.to/3o77L9h
Would a foam roller work?
No use a ball
Amazon says ... currently out of stock, and we don't know when it will be available. Why sell stuff you dont have? 2200 reviews and 5 stars is excellent though. guess ill wait doing a lot of that these days
What if we don't have that massage gun?
There's a Homedics one at Bed Bath & Beyond for about $40. It's strong but not quite as much as the one Bob & Brad use.
These 2 guys still divorced.i thought they figured and talked about it....lol
I remember when you used to just give clear useful advice for recovering from back injuries or chronic problems rather than selling garbage from an amazon store. Those were the days.
Hey they have to afford their striped tracksuit pants somehow!