Physiotherapy student here....ughh you don't even have an idea how much you've been teaching us with these videos💌

@SportsInjuryPhysio

4 ай бұрын

That's awesome!

Thanks for teaching about this incredibly difficult injury for long distance runners that compete too much or train too hard. I got it being an idiot and trying to do too many marathons without sufficient rest. pt, massage nsaids, could not fix the injury. These therapies would just make me think I was well enough until I was 2 or 3 miles out in a run when my leg would hurt so much I’d have to hitch hike home. What did finally help was a pt treatment called Iontophoresis. This is kind of electrical stimulation device that can push anti inflammatory medication under the skin. I think it took treatments over a three week period, but then I was cured .

Я вас люблю! Пересмотрел очень много физиотерапевтов на ютубе, и только вы объясняете так понятно. Вы мне очень помогли!

I have been struggling with recurring IT band syndrome for years. I thought that I have heard it all from orthopedists and PTs. This (coupled with your other videos) is the best, most nuanced discussion of IT band syndrome, causes, treatment, etc. that I have ever heard (and fit into a short easily digestible video). Great work.

@SportsInjuryPhysio

4 ай бұрын

Thank you!

This is the most clearly explained and demostrated exercises I have ever seen. Step by step and easy to understand. Thank you.

@SportsInjuryPhysio

Жыл бұрын

Glad it was helpful!

You are a godsend, Doc. I’m watching this video multiple times and finally starting to understand the cause of my problem l.

@SportsInjuryPhysio

11 ай бұрын

Good luck with your recovery!

This instructional video was "really" helpful for me in starting to heal my pains and finally getting rid of them completely. Thank you? I have a better lıfe qualıty now.

@SportsInjuryPhysio

Жыл бұрын

Glad it helped!

Wonderful video! Joint hypermobility has been likely the cause of my known over pronation and subsequent ITB pain. Working on your well demonstrated exercises. Thankyou so much.

@SportsInjuryPhysio

6 ай бұрын

You can do it!

Thank you so much for this ! I'm struggling with IT band syndrome right now 😫.... Perfect timing 👍🏼

@SportsInjuryPhysio

2 жыл бұрын

Glad you found it useful! Good luck with your recovery.

@harleycespedes8075

Жыл бұрын

How are you feeling now?

Thank you so much for this video Just recovering from ITB injury and need some specific strengthening before getting back to my running plan after 4 months of no exercise at all. Again thank you 🙏

@jamariongholston9837

Жыл бұрын

It band syndrome kept you out for 4 months?

@Mayar-hd7mt

Жыл бұрын

Do you back to running now?

Love it, thank you so much. I just savaged my ITBand from playing excessive tennis. 😅 today's the 3rd day of rest, I wish my side band pain goes away quicker. X x x x

@SportsInjuryPhysio

Жыл бұрын

Thanks, and good luck with your recovery!

Perfect tips for incorporating in my yoga and strength exercises! Fingers crossed my ITBS goes away

@SportsInjuryPhysio

9 ай бұрын

Thank you very much for your support, and good luck with your recovery!

This is great… never had IT Band issues until I had ACL reconstruction. Leg hasn’t been the same since. I can stretch and roll the the IT Band until it is loose but it is only temporary…

@dys8515

Жыл бұрын

I have the same problem have you noticed any improvements after doing exercises ?

@chriscallahan7431

Жыл бұрын

@@dys8515 I ran a few half marathons in 2022 and my IT band was so strained after the last one that I couldn’t walk for days. I had to stop running and go back to my ACL rehab program (stretching, leg raises, bridges, clam shells, band walks, massage gun, icing) at home. Strengthen the hips, reduce the swelling… was back running 10k’s in 6 weeks. I would strongly suggest getting back to the basics…strengthening the hips and stretching! 👍🏻

My thighs and knees snap, crackle and pop every time I walk and do bridges. 😭😭😭

Hi. i was lucky to come across your video. i am 61 yrs and jog occassionally. recently i had a pain on the outside of the knee consistent with your description of ITB. i have been in pain for the past week. i have tried massage and ice and warm compress. should I start these exercises now or wait for the pain to reduce? Thanking you.

@SportsInjuryPhysio

6 ай бұрын

It is likely to early to start the exercises - depends on how your knee feels during and after doing them

Thank you for this video! I need it!! How often should the exercises be done, daily, 2-3 times per week, etc?

@SportsInjuryPhysio

3 ай бұрын

Some of the stretches may be useful daily but the strength exercises only 2-3 times per week.

Thank you so much for this informative video. When doing the leg raises should the foot be flexed or pointed?

@SportsInjuryPhysio

6 ай бұрын

It's easier to activate your glutes if your foot is flexed.

Hi doc. What might be the cause of outer knee pain while doing the clam exercise especially. It also hurts while running a sharp type of pain. Thank you for the fantastic educational content

@SportsInjuryPhysio

13 күн бұрын

It could be IT band or lateral collateral ligament or lateral meniscus (less likely)

Can this be related to Osteitis Pubis? Can you do a video on Postpartum recovery for OP and exercises for people dealing with Hypermobility Syndrome. And perhaps exercises for pelvic floor when pregnant. Thank you so much. You helped me realize I had OP that led to my diagnosis 👏💓

@SportsInjuryPhysio

2 жыл бұрын

I'm so glad that you found it useful! This is not usually related to OP. It may be that you have 2 different injuries. I've added your request to the list, but I'm afraid that pregnancy related topics are not really my strong suit. I can however make one about hypermobility for you.

Awesome video! Are there any knee sleeves that you recommend in addition to these exercises? My discomfort mainly occurs when I hike downhill after a few miles. Thanks!

@SportsInjuryPhysio

8 ай бұрын

Glad you find it useful. Knee sleeves don't really work for this but knee straps for for some people. Here are 2 links from Amazon for examples of what I mean: 1. geni.us/1d7Ej 2. geni.us/ION6 Here's part of an article I previously wrote explaining how it works: IT band straps/braces Some of my patients have found that using IT band straps or braces helped them. They work by changing how the IT band makes contact with the bone. For some people this can off-load the painful part and allow them to train pain-free. Are you causing more damage by using them? I usually advise people to see how they feel within the next 24 hours. If, when using the IT band support, they are pain-free during their run and their symptoms are no worse during the 24 hours after the run, they are very likely OK to use it. If, however, they find that their pain is significantly worse after their run or the next morning, I would say that they are better off not using the support.

Hello, and thank you so very much for sharing your knowledge 🙏🏻 I have IT BAND SYNDROME, for about five years now( after being diagnosed with paristetica(?) maralgia. Two years after those issues, I now have, gluteus medius tendinopathy and hamstring tendinopathy, what should I do first?!!!! I’m always in pain😞

@SportsInjuryPhysio

Жыл бұрын

Hi Maria, in my experience you should choose your exercises to suit all 3 conditions and if you have nerve stuff going on then that is likely also contributing to your hamstring and glute pain despite the tendinopathies there because the nerve runs through and past them to get to your knee. Best would be to consult a physio who can guide you and help you choose the best exercises.

How long does it take for full relief after doing these exercises ? One three weeks ? Thanks

I had hip replacement and I still have a lot of pain in thigh and side of knee and groin have you any exercises to help?

@SportsInjuryPhysio

5 ай бұрын

I don't have any video specifically for that, but the exercises in this one may also be useful: kzread.info/dash/bejne/fZl6xZWggJyrcqw.html

Ma’am, looking at bottom of your foot it is clear that is highly deformed from conventional shoes shat smash your big-toe outwards into the rest. Please look into Birkenstocks, Altras, or some of the full on “barefoot” style shoes w anatomical toe box as well as Good Toes to spreaders to help restore natural toe splay and thus also arch, before you start having big toe pain or neuropathy in bottom of feet. Godspeed

Thank you so much for the information, im having this itbs after 43 km hill run. Its been a month now and i cannot see any improvement. I will right away start the strength training. Can i still continue to run slowly because im afraid 6-12 weeks might really ruin my running performance and my fitness. Im 25 years runner, a reply would help me alot. Im subscribing the channel

@SportsInjuryPhysio

2 ай бұрын

One of the main reasons why people don't recover is when they try to continue running - so, you may find that the exercises don't really work if you continue running. I would take a break for at least 2 weeks and then slowly ease back in, but if you experience any increase in sensitivity after a run, you must adapt it or stop. Sometimes stopping completely actually shortens your rehab period.

About the glute exercises, can I do them everyday or is it best to do them every 2-3 days? Thank you so much for the video, love the detail!

@SportsInjuryPhysio

Жыл бұрын

It is usually best to leave at least 1 full recovery day between sessions otherwise you may end up with a different overuse injury. The body needs time to recover post exercise. I realize it can feel frustrating when you have rest days so perhaps add in some core work on the days you don't work the legs

@RamonBalthazar

Жыл бұрын

@@SportsInjuryPhysio This is extremely helpful, thank you so much for your time 🙏

Hi, i m ur KZread Subscribers. Could i ask some question about ur other youtube reply? you tell me that tendinopathy doesn't follow the 3 phase of healing that acute injuries(sprain,strain) follow. Q1.What is difference between tendinopathy and strain(=sprain)? Is it the difference with or without micro-tear? or is it the difference between acute and chronic? Q2. Does incomplete recovery of strains(sprain) usually lead to tendinopathy? ur youtube are very helpful to people like me. thank you

@SportsInjuryPhysio

2 жыл бұрын

Your first question is a bit too complex to answer in the comments - I will put it on my list to make a video about it but this article gives you an detailed explanation of what happens when you get a tendinopathy: www.physio-pedia.com/Tendon_Pathophysiology Yes, incomplete recovery of tendon strains often leads to tendinopathies

Hello! I am long distance elite athlet and I suffer from ITB for the last three years, all what you said happened on me even at this time it start paining me when I walk longer. Before it was paining me only after I run 15 to 20 minutes then I dicide to stop running and it start paining me when I walk up and down the stairs specially down stairs and at this time it start paining me when I walk. Please I need help. I had sub 29 for 10km 13:53 5000m 63 minutes for half marathon. God bless you and thanks alot.

@SportsInjuryPhysio

Жыл бұрын

Hi there, We'd be happy to help. You can book a consultation with one of our physios here: www.sports-injury-physio.com/

please help me ,i got very hard ankle twist while running really fast to catch the ball ,i hit ball of foot to stone i got shock like feel inside leg after few days i m getting lot of swelling in ankle ,then my toes starts extension i used half of foot for walking because i can't use full, after a month i m getting knee , hip back neck pain one by one i consultant lot of ortho , neurologist,i done ls spine mri report is normal,but doctor say it's multiple pivd and physiotherapist say it's Patellofemoral or patellar tendon pain on knee it's always stiff 24h ,dull pain from year and my ankle joint pain for lot of month,still i have lit pain what causing my knee pain please help

@SportsInjuryPhysio

2 жыл бұрын

Please see our reply to your comment on our Patellar Tendinopathy video. kzread.info/dash/bejne/kaJrr9iwXbXQhMo.html

What if we have pain in the patellar tendon also? And i can only bend my knee about 100° before my IT band hurts by my knee.

@SportsInjuryPhysio

9 күн бұрын

It is likely that your pain in the IT band area is caused by something other than IT band syndrome because IT band syndrome typically does not cause pain with knee flexion past 40 degrees. I would look towards your patellofemoral joint perhaps referring pain to that area since you mention your patellar tendon is also injured which often goes hand in hand with irritation of the patellofemoral joint. But I may of course be wrong since I've not actually assessed you and not everyone's injury reacts the same way. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

My ankle is too rolled in!!!

What would be the first thing should i do i got itbs a weeka go😢

@SportsInjuryPhysio

3 ай бұрын

Start with relative rest and cut out or adapt all activity and exercises you do so it does not increase your pain. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours Then start testing some of the glute and foot strength exercises and stretches. Leave the movement pattern stuff and squats for bit later. If you wanted more help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

How much time required to recover from ITb pain?

@SportsInjuryPhysio

Жыл бұрын

It depends on your specific case but usually between 6 and 12 weeks. You can find out more about the treatment for ITB and recovery rates here: kzread.info/dash/bejne/g6Ojm9CDiJC7fco.html

What is Relative rest?

@SportsInjuryPhysio

Жыл бұрын

I explain it in this video - the video is about Achilles injuries but it applies to all other injuries as well kzread.info/dash/bejne/ioGqxayCotS_mLw.html

These are great videos, but the poor sound diminishes the overall quality (and potentially, limits the reach and impact of your videos). Your room has poor acoustics and the microphone is too far away, creating multiple echoes from various surfaces which really muffles the consonants. Please consider investing in a wireless lavalier microphone.

@SportsInjuryPhysio

Жыл бұрын

This is not the experience I have when I watch it on my computer - a quick fix could perhaps be to use earphones?

Please please increase the audio level!!!

@SportsInjuryPhysio

Жыл бұрын

The audio sounds fine on my computer - perhaps it can help if you use headphones.