- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we were just discussing why some things work
and when they don't.
And when they don't and together we are
the most famous physical therapist on the internet.
- In our opinion, of course!
- Brad, today we're gonna got the top three each treatments
for iliotibial band syndrome band syndrome
or IT band syndrome.
- And what is the IT band Bob?
- All right, it's a band that runs
from basically from up here on the pelvis
that's the ilium all the way down to below the knee
and that's more the tibia and you can get pain.
You might get, this is a lot of runners get this
or triathlon people, bikers.
- Yep.
- Can get pain on the side of the knee.
You can get pain here.
You can get pain in between.
You might get all three.
- Right.
- So
- I think it's nice though that the IT band
is kind of a wide band that's flat.
It's pretty wide.
It's pretty significant.
- Right. So we're gonna show you how to stretch it
and massage it, basically.
- Sure.
- Let's start off with the, the stretch, Brad.
- Yes.
- All right. If you don't mind.
- I don't mind, Bob.
- I'm gonna stretch this side right here.
And very simple to do.
You're gonna light flat on your back.
You're gonna bring it up to a 90 degree position here, Brad.
- Sure.
- All right.
And then you're gonna bring it over like this.
You're gonna take this hand and bring it over like this.
Now where to actually have it stretch is
is up to you on how you're anatomically built.
You might just go straight over
or for me, I go down a little bit that way.
- Right.
- And oh, now I feel it pulling.
- Right.
- Very simple. 30 seconds. Could do it three times.
Good, good, long stretch.
So I was doing it the other way.
Bring it up, over, little bit down and there it is.
- So, so you're telling these people that as,
as you bring it up and over,
you should here and anywhere from here, down here.
- Yeah, exactly.
- Wherever you feel the pull.
- Where you feel to pull the most.
- Right.
- A variation of that, by the way
the one that I often do too
is I just cross my leg like this
and I pull this one up and now I'm stretching this one.
- Yeah.
- It's a different way of doing it.
But cross my leg, pull this one up,
and it stretches it that way.
I, I like doing that one sometimes.
- And as always with your stretches
that should feel like a stretch pain, but no sharp pain.
If it's a sharp pain, you need to do something else.
It's not a proper.
- All right I'm gonna show a massage, grab that
actually, I stole from someone else so.
- Oh my goodness.
- That's all with the internet is about right.
(both agreeing)
- All right, now you can do this.
I'm gonna stretch.
I'm gonna massage the IT band.
This is a self massage.
You can do and you can do it, you know
through the pants or you can do it with shorts on.
- Sure.
- Either one is fine.
So first you can, you know, you start off
just kind of loosening the muscle up here.
Then you're gonna make a fist like this
and you're gonna use your knuckles to go along.
Now, what you can do is you can do both
at the same time like this, or you could
if you wanna do the inside of the muscle of the thigh too
you can go do it either way.
- Right.
- So you're gonna go along like this
starting to massage that muscle.
And if you're having troubles with it
you're gonna probably find trouble with some spots.
- Right.
- All right. Next one, you're gonna take the same fist
and now you're going to just kind of dig in
on each spot here.
- Are you pushing pretty hard there Bob?
- Yeah. I'm pushing real hard.
So again, I can go both sides
or I can go inside.
- So
- you can really get a lot more coverage inside.
- So, how much time are you gonna spend
on each one of these techniques?
- I don't know Brad! 20 seconds.
It doesn't take long.
- If you're knuckle gonna start getting bloody
of going too far I can tell you that.
- All right, now I still just pushing on there.
I'm gonna actually go circular.
- And, and what they might find is that,
like you said one spot.
- And you probably wanna work that spot.
I had one kid that had had this
and he was a really a great runner.
And we actually had him working this
and he would do it, you know, sitting in school.
And it actually really helped.
- Yup.
- He, he it really took away the pain here.
He, he worked on the spot that was was troublesome.
- Sure.
- All right, that's the self massage.
Now, if you want to do a very aggressive massage
Brad's gonna show you how to do that with a foam roller.
- Yeah. I need some room, Bob.
- All right. You have the stage.
- I'm going down to the floor.
All right, we've got a few videos on the foam roller.
I think it's an excellent tool to use.
And one thing you guys gotta do is
get your wallet outta your pocket.
- [Bob Schrupp] I remember that duct tape wallet.
That duct tape wallet his dad made him.
- Well, this is quite aggressive
and you don't want to jump into this one first.
This is the last thing you want to do
and you have to get used to working on these.
But what I'm doing is using this firm foam
roller to put pressure and this leg here
and this arm here is literally adjusting the amount
of pressure and the weight on that IT band.
And I'm gonna roll through.
And if you can see it, everything is black
so it's gonna be kind of hard to see, I think
on the video.
- How much do you feel on that, Brad?
- Right now, I've got a lot
of weight going through my leg and my arm.
But if I go like that it hurts Bob.
I'm not doing that, but I'm gonna go like this.
And I can, if I go find that tender spot
I'm gonna adjust it and work back and forth.
You know and I saw a guy at the Y M C A.
He was, he, he uses a lot, obviously, because he spent
about a half hour, not on his, I just his IT band.
But he was using his back all over his body.
He had a complete system with one of these foam rollers.
So they're a good tool.
- [Bob Schrupp] Yeah. They're handy for stretching muscles.
My son does a lot of it too.
- Yeah.
Yeah. They're fun to use. They're it's a good, good value.
- What you can actually do too.
What, what we do is we buy a
a full foam roller and then we cut them in pieces.
- Sure.
- And, and, and you can then give them
out and they're not nearly as expensive.
- Right. Save some money that way.
Are we gonna tell them where we get these things?
- Well, there's a lot of place you can get it
just, just Google foam roller
because there's so many places I carry them now.
- Right? There's differences.
You should be able to get one
like this for about 40 to 25 bucks.
- I would say.
- So if you're over 40 or 50 or
- Or older than that you're gonna wanna subscribe to us
because we're gonna provide you helpful videos
on how to stay healthy, fit,
and pain free throughout those elder years.
- Vibrant, Bob, too.
- Oh Vibrant.
Vibrant.
- Hutch is gonna make me a new one of these.
- I was gonna say it's time to make a new one.
(upbeat piano music)