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Last Updated: December 18th, 2024 at 11:32 pm
| Fix IT Band Pain Maybe you or someone you know has pain that either: – Goes down the side of the leg – Is concentrated on the outside of the knee and above the joint line These are some common areas of pain for IT Band syndrome The IT Band is a fascial sheath that travels along the side of the leg (see image below) It plays an important role of keeping all the muscles in your leg together and the whole symptoms connected from the hip to the knee. But when that system gets disrupted, it can affect the areas it attaches to: the hip and the knee |
| IT band pain can develop when there is an Imbalance between the strength/tightness of the Gluteus Medius and the Tensor Fascia Latae (TFL)(see image above)Often times, the TFL is TOO STRONG and the Gluteus Medius is TOO WEAK When this happens, the IT Band is pulled too far in one direction and increases compressive forces on the leg and of the bursa at the lateral knee. To fix this, you have to at least start with Gluteus Medius strengthening Watch a video on my go-to exercise for this when treating patients HERE That exercise is step #1 in treating IT Band pain and also works to prevent it from developing You MUST feel the muscle burn in the gluteus medius behind your hip bone. If you feel it in the front, you’re strengthening the TFL which contributes to the problem… This helps restore the balance of the TFL and the Gluteus MediusSide note: Foam rolling the ITB helps with symptoms, but does not contribute to solving the underlying cause of the problem If you have pain or an injury that is preventing you from doing what you love, we should talk. Click the button below to schedule a free discovery call with me and see if we’re a good fit to work together. |
