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เนื้อหาที่เกี่ยวข้องitbsที่สมบูรณ์ที่สุดในKnee Pain Relief- ITB Syndrome Stretches
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One very common cause of knee pain, especially if the pain is on the outside of the knee, can be caused by tightness of the ITB (Iliotibial band). However some common advice given to patients for their knee pain is just simply WRONG. In this video Ashley explains why that advice is wrong and what you can do instead to get better results.
TIMESTAMPS
00:00 – Intro about the ITB
00:41 – What is the ITB and why you shouldn’t be foam rolling it?
01:12 – Muscles attached to the ITB
01:36 – How the ITB causes knee pain
02:10 – What we need to do to release the ITB
02:19 – Using a massage ball for the TFL
03:45 – Stretching the TFL
05:49 – Stretching the Gluteus Maximus
06:45 – Outro
The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.
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#Knee #Pain #Relief #ITB #Syndrome #Stretches.
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Knee Pain Relief- ITB Syndrome Stretches.
itbs.
หวังว่าบางค่าที่เราให้ไว้จะเป็นประโยชน์กับคุณ ขอบคุณมากสำหรับการดูข้อมูลitbsของเรา
Thanks for the info
How do you trim overly developed glutes?
Im getting pain after running. Outside leg below knee and a bit below that bone under the knee.. what is that called been years with nobody helping me.. plz 🙏
My pain is not directly to the side of my knee it’s a little lower is this still apart of the it band? How far does the it band go?
Thanks so much for the information! I have knee tendonitis and because I've changed the way i walk I now have ITB syndrome, is it bad to do these exercises AND roll out/massage our ITB band? Or should we not touch the ITB at all? Thanks again!
Best exercises for my ITBS, has helped so much
Excellent video.
Do the tender areas ever go away? I've been doing this for months and doesn't seem like it's ever less tender?
Thanks for this video popping up! I needed this. Thanks man 😃😃
Very nice and clear explanation,thank you so much for sharing 🙏🙏
Very good demonstration!!!
Keep it up bro…
Thank you very much, great advice
Great technique and very helpful.
Thanks for the explanation, Can i use Massage gun ( deep tissue) on TFL part? Will it be effective? Please help to respond.
Thanks in advance.
Thank you
Thank you so much for the great information I can't wait to try these stretches. I love yoga but I'm limited and miss it so much due to 2 brakes on same leg. I was able to lean on my healed patella with screws but then broke the tibia which did me in. Ive also developed thumb arthritis both hands. {retired hair stylist & chef}Poses involve too much leaning on knees /hands Ive tried my class with pads and supportive gear but its just too awkward and painful. I'm looking forward to doing some of these stretches that look do-able and relieving!
wow, that really helps alot! Thanks!
Luckily my son plays Lacrosse! I've been suffering from off and on numbing and "burning"/tingling sensations between my left hip and knee since I was diagnosed with a couple of herniated disc's and sciatica. My experience as a massage therapist does comes in handy but I will definitely try your techniques! New sub! 🙂
Thank you!
I’m one of many who is benefitted by your shoulder pain relief video. Thank you for that. I’m a cricketer and now I have to deal with my pain around knee area. Just below the knee cap and at the top of the shinbone I have pain. It gets worse as I play! Could you suggest any relief methods! Looking forward. Thank you! Cheers!
Been dealing with some pain after a marathon and adding this routine to flexibility and strenght training is helping a lot. Hopefuly I will able to increase the volume gradualy in the next weeks.
This is a great view and offers a huge help to solve the problem.
Thanks so much for the video ✌️🏃🧘🏻
I'm going to give this a try. But is the IT-band and the "tractus iliotibialis" the same thing?
Two years ago I had surgery in my right knee, "osteonecrosis" I think they called it. Everything was fine up until about 6 months later, when I was doing my exercises at home on the floor. When I went to get up, I felt something snap or move in the knee. After that day, the knee just didn't feel right. But even more annoyingly, now everytime I bend the knee, it snaps on the outside. It doesn't really hurt, it just feel yucky.
I've obviously talked to the hospital and seen some professionals about it. They all seem to agree that it's my "tractus iliotibialis" that is getting caught on some bone edge. But they can't really tell me why or how to get rid of it – Do you have some experience with that?
I personally think the problem stems from my hips. I lack hip mobility and my left hip is 14mm higher than the other one (X-ray). Also, if I sit on the floor, put my feet together and let the legs fall out to each side. The left knee is much higher than the right one.
I recently started seeing a different physician who shares my belief. He told me to start out with the following exercises:
Glute bridges.
Lunges 3 times a week.
Stretch glutes.
Stretch quads.
Now I think I will add this stretch as well.
Had that nagging ache. Once watching then practicing those 2moves, felt relief. Hopefully will have an improved sleep.
Great help sir. Thank you sir
great tips and sure enough very effective (at least for me!). thank you!
Thank you so much, was in so much pain and after watching this 😳 instantly after doing the stretches the pain stops 🙏🏽
Thank you for explaining this condition, I'm so excited to try your extreches. The rollers did nothing for me.
Thank you, your videos are well articulated and demonstrations provided are absolutely necessary for my understanding. Appreciate your time.
Thank you. I did great south run on Sunday and I have felt pain ever since. Not sure if overused or ibt but I will try this 💯
Unbelievable instant pain reliever, thank u very much for sharing
As I do these stretches (and before hand ), I have a sciatic/nerve type pain down my right ITB. My god its painful. Kneeling is when the pain is the worst.
Great stretches. Had a pinch feeling in crease when doing glute max but less pinch after holding about 45-60 sec. What does pinch indicate?
for IT band syndrome, we need to stretch the TFL and the release technique and the stretches are great BUT we need to STRENGHTHEN the Glute Medius and not stretch GLute Max. Reason: Glute Medius becomes weak?lenghtened and stops doing its job, as a result TFL works overtime, becomes tight, starts pulling on the IT band as u showed in the video. Result: pain on the outside of the knee. My two cents 🙂
Amazing explanation! Thanks you for a great video!
A precise analysis of this specific problem. 👍 I have other knee issues though: alternating pain inside, outside, under, above and beneath the patella. MRI shows nothing unusual for my age (46). I have a slight varus deformity. I used to squat 200 kg. Now I can hardly do air-squats. What's your opinion especially on (partial) single leg squats for rehabilitation?
Im struggling with ITB for 10 months now, physio and a lot of exercises and still cant run longer than 1km. Had 2 injections with cortisone. Should i get operated? I have a appointment in September to do it…
ITBS is not due to tightness, I thought this was common knowledge at this point. When compared the the uninvolved side it is not tighter. The most damning bit of evidence, however, is that the ITB actually gets tighter after rehab.
I can provide evidence if u so which.
Well done, and to the point. Thanks
Watching this hurts my knee already
Ieg / thigh, crampa d couldn't finish, no more today, I guess I guess😖
My problem is not knee pain in the back of my knee that is always very tigh and have sometimes some difficult walking and I haven’t find anybody who can help with this problem but I think all the problems become from my back and is affecting my lower body