IT Band Syndrome

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“IT Band Syndrome…The Gift that Keeps on Giving!”

by: Myles Cheatham

Jen Hip Drop
Notice the hip drop of the right hip (pointed out by the yellow arrow). This weak hip mechanic can potentially lead to IT Band Syndrome.

IT Band Syndrome is described as generalized pain along the lateral side of the knee. It can affect a wide range of individuals, however it generally affects cycling and running population. Due to the increased popularity of Crossfit, we have noticed a prevalence of IT Band issues. This is due to the heavy amount of squatting that takes place. Those affected by the injury will typically display inefficient mechanics resulting in irritation of the Iliotibial Band attachment site. Below we have included some helpful exercises to correct those inefficiencies.

*Perform these exercises  for 3 sets of 10 repetitions.*


Sportscord Extensions with Bent Arm

  • Maintain a stable posture(core and back)
  • Keep the core stabilized
  • Pull the cable back so that there is a 90 degree bend in both the elbow and the armpit
  • The opposite leg should be the stance leg

Crossing Pattern with Sportscord

  • Maintain a stable posture (stable core and back)
  • Extend the handle of the cable of the band from hip level to just above eye level (almost as if you are unsheathing a sword)
  • The leg closest to the cable should be you stance leg *(a progression would be to use the outside leg as the stance leg)*

    Uppercut with Sportscord

  • Maintain a stable and upright posture (stable core and back)
  • Pull the cable from hip level to shoulder level
  • The leg closest to the cable should be you stance leg *(a progression would be to use the outside leg as the stance leg)*

 Rows with Sportscord

  • Maintain a stable and upright posture (stable core and back)
  • Pull the handle of the cable from to the side of the rib cage, so that you feel a squeeze in the mid-back
  • The opposite leg should be your stance leg

Hip Hinges with Sportscord

  • Maintain a stable posture throughout the entire exercise (stable back and core)
  • Be sure to keep hips  parallel with the ground as you hinge forward
  • Engage the glutes and hamstrings as you hinge downward and upward

Bench Bridges

  • Position your back flat on the bench
  • Feet should be flat on the ground
  • Push hips forward and keep legs bent at 90 degrees
  • Cross arms across your chest

Rotating Side Planks

  • Make sure that hips are pushed forward at all times
  • Keep head and neck in neutral
  • Allow eyes to follow your hand as you rotate

 


For more information on IT Band Syndrome, schedule an appointment with us. CALL: 443-213-0395 or Email: dpatelbarehills@gmail.com.