Stretching the itb is slightly different from stretching other muscles, as the itb is a thick, fibrous band rather than an elastic muscle. Most itbs patients are told to stretch by a doctor, physical therapist, or massage therapist. Itbs usually presents with pain at the outside of the knee where the it band. Dec 01, 2017 stretching has a much better reputation than it deserves,2 and an especially so in this case. Always be sure to ice your knee down after you complete your exercises using either immersion in ice bath, or. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a. Here, we share our 5 favourite itb band stretches, with easy to follow instructions and images to help you beat itb pain. Pdf practical management of iliotibial band friction syndrome in. A stepwise stretching and strengthening program can expedite patients return to running. Stand next to a rail or stable object and grasp with. Stand near a wall or a piece of sturdy exercise equipment for support.
In most cases this will include strengthening muscles about the hip and knee that are weak and stretching ones that are tight. It band syndrome rehabilitation exercises the physical therapy. Iliotibial band syndrome itbs is an overuse injury caused by ripetitive friction of the iliotibial band and underlying bursa or lateral synovial recess across the lateral femoral epicondyle. The machine requires the user to sit with their legs together, their knees bent, and their feet on the footrest. These five exercises can help heal itb syndrome by improving flexibility and strengthening the muscles surrounding your it band. Itb stretches iliotibial band stretch physioadvisor. Iliotibial band syndrome 367 range of motion and stretching exercises iliotibial band syndrome these are some of the initial exercises you may start your rehabilitation program with until you see your physician, physical therapist, or athletic trainer again or until your symptoms are resolved. Following a wellstructured conditioning program will also help you return to sports and other recreational activities. Deep transverse friction massage of the distal itb is commonly used, however studies show no statistical difference in improvement of pain as compared to control. Each exercise listed after the first three should be. Iliotibial band stretches are a great way to reduce knee, hip and back pain and the symptoms of iliotibial band syndrome. Jun 18, 2019 strengthening exercises for iliotibial band friction syndrome.
Cross one leg over the other into a figure 4 position. Evidence based treatment for iliotibial band friction syndrome. Supine hamstring stretch with strap supine itb stretch with strap. The proximal itb region underwent significantly greater elongation than the middle and distal regions and may be more likely to respond to stretching in clinical situations. Treatment includes activity modification, stretching, and strengthening. They further stated that the results do not challenge the perceived clinical benefit of itb stretching, but suggest that benefits may be related to changes at the. Cross your left leg over your right leg at the ankle. It extends from the outside of your pelvis hip bone to the outside of your tibia shin bone. Stretching the iliotibial band it band is something that people rarely think of unless they are involved in sports of some sort. Treatment program for runners with it band syndrome maximum.
Iliotibial band syndrome exercises what you need to know. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Iliotibial band syndrome strengthening exercises it band pdf. Remember, each persons injury is unique, and your specific exercise program for itbs may be different. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. It band mobilization with theraband roller massager. Jan 28, 2016 iliotibial band rehabilitation or, itb rehab. Your physical therapist can assess your range of motion and strength and prescribe exercises much like the stretches in this program to help treat your itbs.
Knee iliotibial band syndrome brigham and womens hospital. More information on itb stretches how to make itb stretches more effective 4 important drills for it band health why a tennis ball can change your. The itb rehab routine is for runners who need to strengthen their glutes and hips to rehabilitate an it band injury. The following itb stretches are designed to improve the flexibility of the itb and tfl muscle figure 1. Stretching and strengthening for runners was created to provide you, the runner or triathlete, with the basic tools to stay healthy and injuryfree throughout your training. Iliotibial band friction syndrome itbfs is an inflammatory, nontraumatic, overuse injury of the knee affecting predominantly longdistance runners. Lower extremity stretching home exercise program, page 4. It is frequently related to hip weakness and instability standing on one leg. Exercise program for iliotibial band friction syndrome. Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. The iliotibial band, commonly referred to as the it band or itb, is a large piece of connective tissue made of fascia in this case that runs down the outside of your thigh from the hip all the way to the shin.
Iliotibial band syndrome exercises itb friction syndrome. Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Pdf innovative solutions for iliotibial band syndrome. The itb rehab routine video demonstration strength running. Below is a demonstration of the exercises, using a theraband. You may do stretching exercises 1 through 5 and strengthening exercises 6 through 10 right away. Feb 06, 2011 the itb rehab routine is for runners who need to strengthen their glutes and hips to rehabilitate an it band injury. If an exercise is painful, it may not be appropriate for your condition. Stretching is by far the most common advice given to people with lateral knee pain. Iliotibial band syndrome itbs is the result of inflammation.
If you have questions regarding the exercises, consult your physical therapist. Itbs, also known as runners knee, happens when your iliotibial band itb becomes injured and causes pain. Strengthening exercises for the muscles on the outside of the hip which abduct the leg will help prevent the knee turning inwards when running or walking and therefore help reduce the friction on the itb tendon at the knee. The purpose of the it band is to stabilize the knee and it also serves as an attachment area for the insertion of tensor fascia latae, gluteus medius and. Itb stretching rehabilitation programs are planned to increase itb flexibility in individuals with tight itb fredericson and weir, 2006. Poor physical conditioning strength and flexibility, especially tight iliotibial band. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times. These tools include the most basic exercises to improve both your lower extremity flexibility and strength, as well as your abdominal core strength and stabilization. Contact your health care provider if you believe you have a health problem.
Its primary role is to make running and walking more efficient. Jan 27, 2020 these five exercises can help heal itb syndrome by improving flexibility and strengthening the muscles surrounding your it band. A 510 minute stretching program will help to break up any stiffness from exercise or long periods of standing or sitting. But there is no evidence that stretching will prevent3 or fix4 it band. Here is a basic dynamic stretching movement circuit that will help warm you prior to any static stretching in the lower back plan. What do i need to know about iliotibial band syndrome itbs. Jul 27, 20 stretching the iliotibial band itb is very useful for people who are encountering knee and hip pain medically known as iliotibial band syndrome. Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. The first three can be started immediately after the injury. Stretching the tfl can be accomplished by performing the opposite of the muscles function. A home exercise program that includes a flexibility and strength conditioning routine and modified training recommendations can aid in the treatment and prevention of further injury. Illiotibial band syndrome protocol princeton university. Because it is not a muscle, it doesnt occur to people that it would need to be stretched. The iliotibial band itb is a band of tissue that runs along the outside of your hip, thigh and knee.
Jun 14, 2019 iliotibial band syndrome is a common condition that results in knee pain for many runners itbs is caused by an inflammation of the it band, which is connective tissue that runs along the outer. This stretch targets the hip flexors psoas and quadriceps, while concurrently placing tension on the iliotibial band. Physical therapy will likely occur through three phases of rehabilitation inflammatorymaximum. The iliotibial band is the tendon attachment of hip muscles into the upper leg tibia. These exercises are focused on correcting the most common causes that lead to iliotibial band it band syndrome. Too increase its flexibility, one must perform the above exercise with as much duration and frequency as can be tolerated. This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. The itb is made of tough connective tissue, which means it will not respond to stretching like a muscle will. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. You must check in with your doctor before starting this, or any other, exercise program for iliotibial band friction syndrome. Jan 29, 2018 stretching these muscles can help treat and prevent knee pain. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
The information presented is intended for general information and educational purposes. The itb rehab routine consists of nine exercises done in a row with minimal rest. In fact, at certain parts of the running cycle, there is a perfect storm of factors that can contribute to itb issues. Treatment program for runners with it band syndrome exercises should be completed at a separate time from a workout or run to gain maximum benefits and performed according to the following chart, everyday for 6 weeks. Iliotibial band syndrom rehab exercises dr katherine coyner. Hereou will find six different iliotibial band stretches to choose from but you only need to do one or two choose the iliotibial band stretches that work best for you. Itb rehab routine how to treat itbs strength running. The second method is to hold the opposite leg while maintaining the figure 4. Iliotibial band syndrome is a common condition that results in knee pain for many runners itbs is caused by an inflammation of the it band, which is. The first method is to push your leg away from your head as shown. Stretching these muscles can help treat and prevent knee pain.
After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your hips and thighs. Iliotibial band syndrome rehabilitation exercises jaspal ricky. Jul 21, 2011 this video shows the best it band stretch. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. The second method is to hold the opposite leg while maintaining the figure 4 position and pull. Iliotibial band syndrome strengthening exercises it band. When these two structures rub together as may often occur repetitively in activities like running and cycling, friction can occur. To ensure that this program is safe and effective for you, it should be performed under your doctors supervision. It is not intended to replace the advice of your health care provider.
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