Iliotibial band itb syndrome is an overuse injury that results from constant friction of the itb over the lateral femoral epicondyle often seen in runners. Patients can gradually increase the repetition and frequency of. Slowly push hips away from the rail until a stretch is felt. The itb rehab routine video demonstration strength running. Iliotibial band syndrome exercises what you need to know. Itb rehab routine this routine focuses on the hips and glutes.
Partial or full thickness gluteus medius repair with or without labral repair. If you have it band syndrome, these home strengthening exercises will help you get back to painfree running sooner. Exercises to increase flexibility and to strengthen the muscles around the hip can also help. Strengthening exercises for iliotibial band friction syndrome. Iliotibial band syndrome is an overuse injury of the connective issues that are located on the outer thigh and knee the iliotibial band runs along the lateral or outside aspect of the thigh, from the pelvis to the tibia, crossing both the hip and knee joints. The itb rehab routine is for runners who need to strengthen their glutes and. Iliotibial band syndrome itb syndrome, it band syndrome or itbs affects hundreds of thousands of runners each year. Knee rehabilitation exercises to ensure that this program is safe and effective for you, it should be performed under your doctors supervision. Always be sure to ice your knee down after you complete your exercises using either immersion in ice bath, or. The first method is to push your leg away from your head as shown. Over time, a muscle injury that has not been managed correctly. Raise your arm, on the same side as your aected hip, above your head.
These stretches are designed to target some of the more commonly tight and restricted muscles. Quadriceps strengthening is the most commonly prescribed treatment for patellar tracking disorder. For a stepbystep treatment protocol for itbs, see injury prevention for. Iliotibial band syndrome is caused by excessive friction of the iliotibial band and the underlying bursa due to repetitive kneebending activities. Iliotibial band syndrome rehabilitation exercises iliotibial band stretch standing. Department of rehabilitation medicine newyorkpresbyterian. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Iliotibial band syndrome also known as itbs or it band syndrome is one of the most common causes of knee pain for runners itbs is an inflammation of this large band of connective tissue the. Exercises lunges, single leg squats, plyometrics agility drills lateral, diagonal begin functional exercises progress running program sprinting, cutting advance functional exercises sport specific agility drills training references. Iliotibial band syndrome strengthening exercises it band pdf. The itb rehab routine consists of seven exercises done in a row with minimal. The itb rehab routine consists of nine exercises done in a row with minimal rest. The iliotibial band is an important stabilizer structure of the lateral part of the knee as the joint flexes and extends. It is frequently related to hip weakness and instability standing on one leg.
Exercises your kaiser permanente care instructions here are some examples of typical rehabilitation exercises for your condition. Cole,md,mba weight bearing brace rom exercises phase i 02 weeks as tolerated none as tolerated heel slides, quadhamstring sets, slr, planks, bridges, abs, stepups and stationary bike as tolerated. Cross your uninjured leg over your injured leg and bend down to touch your toes. How to stretch the itb stretching the itb is slightly different from stretching other muscles, as the itb is a thick, fibrous band rather than an elastic muscle. The video above shows three simple runners knee rehab exercises, that will help you to fix the most common causes of knee pain in runners. Itb rehab routine how to treat itbs strength running youtube. Athletic medicine lumbarcore strength and stability exercises. Put your weight on your aected hip and cross the other leg in front of it. Slowly sit down about 10 inches, as if you are going to sit in a chair. Iliotibial band syndrome it band syndrome medicinenet. 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. They can be done as part of your warmup before a run or as a cooldown routine after a run, outside or indoors, or whenever is most convenient. Lean your back against a wall or hold the back of a chair for balance, if needed.
This routine is from jason fitzgerald with strength running. Illiotibial band syndrome protocol princeton university. Weight bearing as tolerated for partialthickness gluteus medius tears. You can move your hands across the floor toward the uninjured side and you will feel more stretch on the outside of your thigh on the injured side. Lumbarcore strength and stability exercises athletic medicine introduction low back pain can be the result of many different things. Perform 1 set of this routine which takes approximately 12 minutes. Itb tightness can also contribute to a number of different knee problems so iliotibial band stretches is often an important part of rehab, particularly for runners. Iliotibial band syndrome rehabilitation exercises you may do stretching exercises 1 through 5 and strengthening exercises 6 through 10 right away, 1. The only equipment you need is a piece of rubber tubing, also called a therapy band, for extra resistance. 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. Physical therapy protocol partial or full thickness.
The intent of this protocol is to provide guidelines for your patients therapy. These exercises are focused on correcting the most common causes that lead to iliotibial band it band syndrome. Rehabilitation of hip labral tears university of texas. Most it band problems stem from a weakness in the glutes and hip area. Treatment includes activity modification, stretching, and strengthening. Background description o it band is a longdensefibrous band of tissue that extends from the hip down to the lateral aspect. If you suffer from itbs or it band pain, you might want to consider some rehab work. Cross one leg over the other into a figure 4 position.
It band syndrome protocol ucsf sports medicine rehab. It band syndrome is a common running injury that causes pain on the outside of the knee. Its also wise to do core workouts even though they do not directly impact your it band. Patellofemoral syndrome tips and exercises keywords.
Asymptomatic snapping should be considered a normal occurrence. This is an overuse injury, although direct trauma to the outer knee may cause the bursa to get inflamed. This first section includes examples of hip stretches that are easy and effective. Hip thrusts x25 per leg 10 steps r 10 steps l x5 sets 4. This simple routine will help you run better and feel great. Newyorkpresbyterian hospital weill cornell medical center 525 east 68th street, baker 16 new york, ny 10065 tel. The itb rehab routine is for runners who need to strengthen their glutes and hips to rehabilitate an it band injury. Its primary role is to make running and walking more efficient. Make sure to elevate the knee above heart level until. This routine takes about 15 minutes to complete once you are familiar with the exercises. Below is a demonstration of the exercises, using a theraband. Iliotibial band syndrome strengthening exercises it band. Iliotibial band syndrome itbs is the result of inflammation.
Department of rehabilitation medicine jaspal r singh, m. Hold the squat for 5 seconds, then slowly rise to a standing position. 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. 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. Snapping hip is usually painless and harmless, although the sensation can be annoying. Often the deceleration of running down hills may lead to the excessive friction. A series of strength exercises like the itb rehab routine targets the weak areas so you can get back to running sooner.
Stretching exercises of the iliotibial band should be indicated in asymptomatic snappers to prevent the condition from becoming symptomatic. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best. Department of rehabilitation services physical therapy standard of care. Each of the featured exercises is then broken down in the sections below. The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the itb, which runs down the outside of the thigh. The following sections include mobilizations and strengthening exercises that will help you as you progress through your rehabilitation. Cross your uninjured leg in front of your injured leg and bend down and touch your toes. The video below showcases the itb rehab routine, a series of 10 exercises specifically designed to treat itbs. Follow along with us as we go through each step of fitzgeralds itb routine so we can run stronger, longer, faster while avoiding injuries. Pain can be triggered by some combination of overuse, muscle strain, andor injuries to the muscles, ligaments, and discs that support the spine. Iliotibial band syndrome exercises itb friction syndrome. Lean away from the wall, letting your aected hip press. Acl reconstruction rehabilitation protocol 4 control pain and swelling crushed ice or an aircast knee cryocuff along with nonsteroidal antiinflammatory medications such as advil, nuprin, motrin, ibuprofen, aleve 2 tablets twice a day are used to help control pain and swelling.
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