♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Oh nice!
- Hi, folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Hey, pay attention.
Today we're gonna talk about knee pain
from IT band syndrome
fixed with these three stretches slash treatments.
- Right.
- This is gonna be very helpful
if you're having knee pain
that's often on the outside, right?
- Right.
- We'll go over that.
- We'll cover the whole works.
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- There ya go.
Excellent work, Bob.
Okay, IT band.
Pain in the knee.
What's the relationship?
How does it work?
- What is the IT band?
- Iliotibial.
Let's get Sam to help.
That's why we got him out here.
And actually we got a nice little model here.
- Yeah, Brad did a nice job here.
- Yeah, we got some Kinesio tape that's stretchable
and the IT band,
it might be about this wide.
It's a thin band.
It crosses the knee joint,
connects to the bones down here,
it goes up and it goes kind of across the hip.
The hip bone there.
And connects up through the TFL.
- [Bob] Tensor Fascia Lata!
We used to love doing that when we learning it
in physical therapy school.
Tensor Fascia Lata!
- He's got his fix for the day.
So the Tensor Fascia Lata,
which is a muscle
and it connects directly to the IT band
and that's real critical to understand that
because this IT band,
if we want to stretch it
to take some of the pressure and the tension off of it
which will take some of pressure off the pain area
which is causing the knee pain.
So the whole key is to
loosen this band up
and we're gonna focus initially
on this muscle belly, the Tensor Fascia Lata.
- [Bob] I don't know if you can really stretch this band,
it's a thick, fibrous band,
but you can stretch the muscle that it's attached to.
- Exactly.
- [Bob] I think that's the approach we're taking.
Right, Brad?
- Precisely.
And that's what we're gonna show you, three ways.
One of them is more than just stretching.
We're gonna get in there
and do some massage on there
and work it like you're kneading up,
tenderizing that steak before you eat it.
- [Bob] Wow.
- Well, you know, we gotta really get that spot.
- [Bob] That's quite a thought process.
- Ideally, we're gonna do that.
The soft tissue work.
You get it soft and then you do the stretches afterwards.
- Make it pliable.
- Pliable, very good.
- Tom Brady.
- I think they won over the weekend.
- Are you coming back, by the way?
- Oh, yeah.
So let's think about that TFL.
That muscle belly is up here and its high.
If you can feel your ilium,
or that pelvis bone,
the ridge kind of goes right across here.
- Yeah, you can just stick your fingers in
and if they go in,
they're not hitting the bone.
And right above it,
if you lean on that shelf there,
that's the ilium.
- And then just fold your hand down
and right there is that muscle.
- That's the Tensor Fascia Lata.
- What I like to do
is use the foam roller on it
'cause it works really well.
And the next thing that I like to do even better
is if you have a foam roller that vibrates,
it actually gets it in there easier.
So you can us the standard foam roller
or this one.
You'll see why I like this one.
- I used to never recommend these
or we didn't recommend these
'cause they were so expensive.
It used to be 200 bucks, 250 bucks,
we had one.
Now this one's down to 50 some dollars.
And it really works better
than the ones that I had that were 250 dollars.
- They've got this down
and what I'm gonna do
is you get into a position like this.
If you don't know if you're hitting the TFL muscle belly,
I want you to just work the whole area.
Leaning forward like this and back
and you will definitely get it.
And it's not gonna hurt at all
to loosen up the other muscles as well.
And you're gonna spend a couple minutes doing this.
Maybe even a little bit more.
- [Bob] Is yours tight and sore, Brad?
Or is it all right?
- Well, I don't know but this feels good.
I can tell you that much.
No, I don't have any knee pain
from IT band syndrome.
I don't know if I ever had IT band syndrome.
I've had something close,
I don't think it really was,
when I was running more years ago.
And then if you want to,
you can massage the IT band itself like this.
You're gonna find if you put a lot of weight,
it's gonna be a little uncomfortable
because there's not a lot of padding
between your skin, the IT band and your femur.
- [Bob] Femur bone itself, yeah.
- But you can do it gently and work that.
But really focus on the TFL.
So after you spend a few minutes doing that,
make sure you turn this off
so it doesn't wear the battery out.
We're gonna stretch.
Stretch, stretch, stretch.
Now we actually have a video.
We had a guest come in
and he had knee pain
that was really affecting his--
- It was very disabling.
He's a triathlete and he was doing triathlons
and he couldn't even walk.
- Right.
- And he was gonna give it up.
- And this is a stretch.
- The one simple stretch he did.
- Yeah.
He did it just for two weeks.
He'd be like this on the floor
and he would just simply pull over like this.
Now these white stripes actually are right
where the IT band goes.
So you can see as you do this,
you're stretching it.
And he said he'd do this three times a day
and after a couple weeks
his knee pain was gone.
That was about 15 or 20 years ago
and he's still doing triathlons.
As a matter of fact,
two or three years ago,
he did an Iron Man.
- [Bob] 'Cause how old is he, Brad?
He's like late 60s.
- No, he's early 60s.
- [Bob] Early 60s, okay.
- He looks younger than me.
- [Bob] He's got no gray hair.
- He maybe dyes it.
Anyways, so you gotta hold and relax
or you can do the longer hold and stretch.
Big thing is, relax while you do this
and just let things stretch out.
Take your time with it.
You could also
lay on your back. - There's a variation
you could do of this.
- And then you cross like this.
I call this the figure four.
If I go like this
maybe it's easier to see.
You could push here a little bit,
that'll stretch the hip.
But this is gonna get after more that IT band.
Hold and you stretch.
- Quite a lot of maneuvers here.
You have to cross it over
then you have to pull up with that one.
- Right.
And again.
Think about relax, breathing.
This is one of those things that's nice just to do
and when it's quiet.
Think about the world.
Think about what you're gonna do that day.
Make sure you're saying nice things to people at work
and to your wife.
- [Bob] Make sure you smile.
- Oh, yes! Smile.
And we have the wall one.
- [Bob] The wall stretch.
Where you could actually do it,
you could use a Booya Stik if you want.
By the way I just had a patient who watches our videos
and she actually said she took a broom stick,
cut it off
and then she put some tape on the bottom
so that it would grip on the bottom.
- She made her own Booyah Stik.
- She made her own.
And she's in her 70s, I believe.
- Very resourceful.
- But anyway, I'll show it this way, Brad.
You wanna show it on the wall.
- Sure.
- So I'm gonna stretch this side.
So I'm gonna just cross over like that.
I'm gonna use the Booyah Stik for balance.
And there I am giving it a good stretch.
- On the wall,
I like to put my hand right here.
- Sure, give it little extra stretch there.
- There's two different train of thought
is to hold it, stretch for 30 seconds.
I don't like to do that.
I like to stretch.
Particularly this,
this would bother my back
if I held it too long.
- Like pressure on, pressure off?
- Yup, and relax.
And you'll feel that IT band,
that whole area across the hip.
And I would actually do both sides,
even though the other side is not painful.
- Even if you're not having problems.
You always want to keep things balanced out.
- Exactly.
- So there we go.
Booyah!
- There you go.
Booyah!
- Get rid of that knee pain.
- We're gonna deep tissue massage,
stretch and you'll do fine.
Make sure you do it everyday.
- All right, get on top of it.
- Any questions, Bob?
- No but we could fix just about anything.
- Except for--
- A broken heart.
- There ya go.
- But we're working on it.