♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Hi folks. I'm Bob Schrupp physical therapists.
- Brad Heineck, physical therapists.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- I just noticed my voice goes up a little bit,
when I do the introduction.
Today we're gunna talk about how to fix
iliotibial band syndrome for good.
Now we had another video,
we did, where we described,
how to tell whether or not you have iliotibial band,
but you'll have to check that out.
We'll mention it at the end
and how to find it.
But right now, Brad,
do you want to show what the iliotibial band is?
- Yeah, so the iliotibial band is connects,
like the name says from the ileum, ilial,
tibial to the tibia down here.
It's a wide band and it's very, very, --
- [Bob] Thick.
- tough and sturdy and strong.
And actually it's part of the TFL,
tensor fascia lata muscle belly, which is up here,
but it does go down, it crosses the knee joint.
It's an important part of stabilization,
stabilizing the knee
and the painful area's typically right down
just below the knee.
- [Bob] Yeah, you can feel it,
it's on the outside of the knee, you,
you can often just reach down and feel it,
especially if you're bending and straightening the knee.
I want to point out too, Brad, that also,
besides the tensor fascia lata,
it also attaches into the glute max,
the glute maximus and also the glute medius.
- M'kay, so fibers in there?
- Right, so we want to strengthen those two muscles,
when we are trying to treat this.
- Right.
- So that's one thing we're going to show you.
And if you have weak glute max,
it often causes your hip to internally rotate,
which actually makes this problem worse, quite often.
It'll actually make it, get more irritated.
- Yeah, there's a whole chain of events from the muscles,
the joints above the knee,
as well as somewhat below the knee with the foot,
that contribute to knee mechanics.
And we gotta be aware of those things.
- Yeah, you often see it endurance sports,
like cycling or long distance running or hiking.
So what we're going to do is,
the first thing I think we should do Brad,
is now you'll see this on YouTube is everybody will say
you can't stretch the IT band.
It's a big thick, heavy band.
I agree with that.
You could tow a car with it if you want to.
- Sure.
- But what can happen is that IT band,
can get adhesed down to your leg.
- Yep.
- It can get almost like scar tissue in there
and it doesn't move quite right.
- Yeah, because it, you know,
when you're moving it there's some movement.
It has to slide over some other tissues and if that gets,
not adhesed.
- Right.
- Scared down.
- We need to free it up.
- Yep, so the best way to do that is
to actually you could do a foam roller on it.
- Sure.
- You could take your hands and try to do this.
We have found the best way is to use a massage gun.
- Sure.
- Why don't you take this one, Brad.
I'll take a small one.
- They come with, massage guns, come with different heads.
They pop on and off.
The round head, here's the round head.
That can be a good option for this particular treatment.
- If you're a little bit sensitive,
you might try the air filled one.
That, that works out really well too.
I won't have you get a massager just for this,
a massage gun.
But these things I can't tell you.
I just had a bunch of friends over and they all wanted one.
- Yeah, you passed out a few massage guns,
had a little massage party there.
- Oh, they love it.
I mean, there is --
- It could be like a Mary Kay show, you know.
- Yeah, yeah, yeah, right.
- Then everyone buys massage guns and they're just --
- Exactly.
- Anyways for the IR band,
I like these pants for this because,
it almost is exactly where the stripes are, stops here,
I'm not going to go,
now these percuss pretty aggressively in and out.
And if I go this way, that's pretty aggressive.
I'm going to turn the gun sideways with the round head
and I'm going to work that,
and you can kind of vary the angle,
depending on how it responds.
Now, if it hurts
and you get down here where the real painful spot is,
you're probably not,
you're not going to go on a real painful spot
that makes you go, ow!
You stay away from that, work around it.
The angle of the gun will change to get more aggressive.
And you may work that whole band going up and down,
at, varying the angle,
to break that, any scar tissue that may be there.
Bob, I'm babbling too much.
- [Bob] I-I actually think Brad,
that this flatter head works pretty well.
- [Brad] Sure. Yep
- You go right along clothing.
You can see how that kind of bound up
on the clothing a little bit
- Yep, it does, it does.
- This goes right along.
- [Bob] I mean -- - [Brad] Slides.
- [Bob] Yeah, it slides right along.
So it works really well.
- Well, when I get up by that TFL muscle belly.
It is just,
it makes you feel glad to have a massage gun.
- Well I, I definitely would use it on the TFL
and the glute max even, because those muscles,
if they're tight,
they will pull on the band and make that tight.
- Yep.
- So, all right, Brad, moving right along.
Now we're gonna show you some exercises.
Like we mentioned,
the gluteus medius and the gluteus Maximus,
attach into that band.
We want to make sure they're strong.
Wanna make sure they're firing off, like they should be.
- Yep.
- So the strengthening of the gluteus medius,
we'll start with that.
I'm gonna have you move these bands, right now, Brad.
- Oh, I'm sorry.
- All right.
So, we're going to have you strengthen the gluteus medius
and I'm going to lie on your side.
Painful leg side is up.
You stack your legs with your knees straight
and you're going to actually, slightly,
this is the one I'm strengthening.
You're going to slightly extended it.
And then you lift like this
and that focuses on that gluteus medius.
- [Brad] Yeah and look his toes,
where the toes point is critical.
You don't want to go like this.
You want to, straight forward to make sure that --
- This is a hard exercise.
- If you bend this leg, Bob at 40, there,
it gives a little more stability.
Helps your --
- Right.
The other thing is I got long legs.
- Yeah. Yeah.
We got to get a longer, longer table for you, Bob.
- All right.
The other thing you can do is abduction with bands.
Now you can do that standing or you could do it lying down.
Also, Brad is going to go ahead
and do it standing.
Well, you want to show the difference between
the different band.
- There's a, these different bands, loop bands.
You can buy these made out of latex, rubber things,
whatever they are.
And they work, okay.
We used to use those.
And then we found these wider bands
and they got little gripies
and I have one on my leg right now,
- Really comfortable.
- These are superior to the other ones.
And that's why we even got our name on these.
But, they're just so much better.
I know Jordan, our a fitness--
- [Bob] Instructor - [Brad] Guru
- You know, she put these on the first time
and she said she wouldn't even use the other ones anymore,
I don't think.
So anyways, I'm gunna, we're going to do abduction,
out to the aside.
I'm going to hold on to something, if I had something.
If you've got a good balance,
you can just go like this and you know, you know,
make sure you do both legs.
I wouldn't just do one leg.
And then you can, are we doing the side step?
- Yup. Well you can do side stepping
and you can also do squats, with the bands on, Brad.
- Yeah. I like that one because you're going to go out.
I'm going to go down.
If the further you go down,
it's a little more aggressive, - [Bob] Right.
a little more tension.
Now, I'm not going to let the band pull my knee in
and do squats.
I'm going to get my knees out, over the toes--
- You're going to probably have to stay over the
irritated spot though, Brad.
- Right, yeah.
- Other wise you'll make it worse.
- I think I'm above the joint line there.
- Oh yeah? Okay.
- It's kinda hard to tell with all my wrinkles.
- Right, right.
- And then I'm going to do my--
- Oh yes, yes you are.
- Athletic.
- Yup.
- Squat, knees out.
Don't let it come in.
You're gunna, that's why we're using that.
We're strengthening those external rotators of the hip.
- That's why it's nice to do it.
You're learning the right way to do a squat
and you're strengthening the right muscles
while you're doing a squat.
- That is amazing how much more difficult that is
then just doing a regular squat.
- All right. We also want to get the,
we can get the glute max
and the external rotators of the hip by,
go ahead and you can do clam shells.
So you're going to bend your legs,
they're going to be matched up.
- [Brad] Yep.
- And you're gunna, just gunna,
have the clam talk to ya.
- [Brad] Yep. Just like a Pac-Man there.
Now after you do these and you do 10 to 15,
10 or 15 of these, like Bob is doing.
You do it slow like that, it's harder than you think,
but you could --
- Add a band.
- Add band and you know, that's pretty aggressive.
- Yeah, absolutely.
You wanna hand me a band too, Brad?
- Well, of course, Bob.
- Use that one.
- So we can also do bridging with bands.
- Ahhh.
- Brad, already did side stepping with bands.
- Yep.
- This is the final one we're gunna show ya.
So I'm going to put it above the knee here
and I want to get in position
and all I could, go across a spread of my legs apart.
And so this is probably more of a beginner thing, Brad,
you know, you probably do this before you do squats.
- [Brad] Sure. Right. Yep.
- You know, you're strengthening the glute.
- [Brad] Yep.
- You also strengthening the hip abductors,
- Yeah.
- But you're, you're, you're lying down.
So it's a little easier.
- Yeah. Yeah, this would be the precursor.
Do these.
- Right.
- And then do these.
You'll definitely just try them
and you'll see what we're talking about.
- Yeah, you can figure out which ones work for you
and which ones, you know,
you can start with.
Because which ones are least difficult for you, so --
- We do have a link below for these, right?
- Yeah. We'll have a link.
- I-I just,
- They are really nice.
- They are.
They're just so much better than those other ones that--
- Well, they roll up on you.
- Yeah, oh, they're just --
- They're irritating.
- Once you use these, it's, you'll never go back.
- Yeah haha.
- I'm telling you Bob, that's my personal opinion,
- [Bob] All right - [Brad] Of course.
- Now remember, this video is a part of a series of videos
on knee pain.
If you want to see the entire series, go to BOBANDBRAD.COM,
go to the program section,
look for the one on knees, knee pain.
And you'll see probably all,
we're going to eventually probably have about 40 videos.
They might not even be there yet.
They might not all be uploaded.
- Yeah, cause we gotta put a PDF
which is attached on each video.
Print it out.
Gives you a review of the whole video.
All the exercises, pictures.
It's very complete.
It's probably, this is one of those things, you know,
this is better than what we had in school.
It's better than sliced bread.
- That's right.
There's no cost.
- Yeah. There's no cost.
We don't even ask you for an email.
It's our gift to you, so to check it out.
- That's right.
So, good luck and have a, you know,
those knees are critical parts of your body.
- Yeah, lets, take care of 'em.
- Carry on.
(upbeat music)