Learn why foam rolling the IT band itself isn't that useful, what parts you should avoid rolling, and what muscles you should target if your IT band feels stiff or tight. Maryke also demonstrates her method for foam rolling these areas.

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.

👉 Other IT band episodes in the series:

- Iliotibial (IT) Band Syndrome: Causes, Symptoms, Treatment, Recovery Times

- Exercises for Iliotibial (IT) Band Syndrome

- Stretches for IT Band Syndrome

- Top Tips For Running With IT Band Syndrome

Chapters:

00:00:00 Introduction

00:01:03 Don't foam roll the IT band itself

00:03:18 Foam rolling the glutes for ITB stiffness

00:06:30 Foam rolling the quads for ITB stiffness

00:08:00 How we can help

In this episode, Maryke explains why you can't really stretch the IT band. She also explains what muscles you should stretch instead if you have iliotibial band syndrome and demonstrates how to do it.

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan:

Chapters:

00:00:00 Introduction

00:00:54 Can you stretch the IT band?

00:02:35 Quad stretch

00:04:38 ITB stretch

00:06:25 Glute stretch

00:07:46 How we can help

👉Other episodes in the series:

- Iliotibial (IT) Band Syndrome: Causes, Symptoms, Treatment, Recovery Times

- ⁠Exercises for Iliotibial (IT) Band Syndrome⁠

- Foam Rolling Your IT Band - Dos & Don'ts

- Top Tips For Running With IT Band Syndrome

In this episode, Maryke discusses what exercises may be useful when you have iliotibial band syndrome and how to select the ones that are right for you. She also demonstrates some that are useful during the early stages of rehab.

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.

Chapters:

00:00:00 Introduction

00:01:06 Factors that influence choice of exercises

00:04:34 Glute strengthening exercises for IT band syndrome

00:14:57 Foot strengthening exercises for IT band syndrome

00:18:40 Stretches

00:19:37 Exercises that retrain movement patterns

00:21:37 Running gait drills

00:22:25 How we can help

👉Other episodes in the series:

- IT band syndrome: Causes, Symptoms, Treatment

- ⁠Stretches for IT Band Syndrome⁠

- Foam Rolling Your IT Band - Dos & Don'ts

- Top Tips For Running With IT Band Syndrome

In this episode, Maryke explains what the IT band does and how it gets injured. She discusses the main causes of IT band syndrome, what treatments work best, and also what the typical recovery time for IT band syndrome is

👉 These ITB straps may help to reduce pain while running and walking

✅ Neo-G ITB strap

✅ UP ITB strap support

This article explains how to use IT Band straps.🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.

📚 Chapters:

00:00:00 Introduction

00:01:16 Anatomy of the IT band

00:03:46 What does the IT band do?

00:05:19 IT band syndrome causes

00:10:26 IIiotibial band syndrome symptoms

00:13:21 IT band syndrome recovery time

00:13:51 IT band syndrome treatment

00:28:54 How we can help

👉Other episodes in the series:

- Exercises for Iliotibial (IT) Band Syndrome

- Stretches for IT Band Syndrome

- Foam Rolling Your IT Band - Dos & Don'ts

- Top Tips For Running With IT Band Syndrome

References:

Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356. Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222. Balachandar, V., et al. (2019). "Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment." Muscles, Ligaments & Tendons Journal (MLTJ) 9(2). Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526. Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2. Fetto, J., Leali, A. & Moroz, A. Evolution of the Koch model of the biomechanics of the hip: clinical perspective. J Orthop Sci 7, 724–730 (2002). https://doi.org/10.1007/s007760200130 Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport. McKay, J., et al. (2020). "Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study." Journal of Orthopaedic Surgery and Research 15(1): 188. Louw, Maryke, and Clare Deary. "The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners–A systematic review of the literature." Physical Therapy in Sport 15.1 (2014): 64-75. Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53. Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.👉 Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.

In this video, Maryke discusses the most common knee injuries in runners and specifically how you can distinguish between them. She covers outer, inner, and front knee pain.

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan

Here are links to more detailed videos of each injury

👉 Inner (medial) knee pain

👉 Front (anterior) knee pain

👉 Outer (lateral) knee pain

📚Chapters:

00:00:00 Introduction

00:00:51 Inner knee pain when running

00:05:10 Pain over the front of the knee

00:09:13 Outside knee pain when running

00:12:31 General knee pain from running

00:14:02 How we can help

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References: