4 Step Treatment Plan for Lasting IT Band Pain Relief
To go along with today's episode I have a nice infographic to share...
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- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
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In today's video we go over a 4 Step Treatment Plan for Lasting IT Band Pain Relief:
Struggling with IT band pain in your patients? In this video, I'll walk you through my four-step approach to effectively manage and treat IT band syndrome. This common injury, especially in runners, requires thoughtful treatment to reduce pain and allow patients to continue running while rehabbing.
By reducing load, adjusting biomechanics, strengthening specific muscles, and gradually returning to full running volume, you’ll be equipped to help your patients' recovery.
Key takeaways:
➡️ Adjust training loads. Reduce mileage, speed, and hill running to decrease IT band strain. Allow patients to maintain some running without triggering symptoms.
➡️ Modify biomechanics. Use techniques to reduce hip drop, correct narrow stance, and increase cadence to ease IT band tension during running.
➡️ Strengthen key muscles. Target the TFL and surrounding muscles with specific exercises to improve endurance and stability in the leg.
➡️ Reintroduce running with a focus on volume and intensity to help patients reach their training goals safely.
Learn how to safely and effectively implement these steps to keep your patients moving and improve their rehab outcomes. Watch now and upgrade your skills in treating IT band pain!
TIMELINE
- 00:00 - Intro
- 00:21 - Reducing training loads
- 00:54 - Reduce mileage
- 01:17 - Speed & Hills
- 01:47 - Step1: Running technique
- 04:34 - Cadence
- 06:12 - Cross training
- 06:56 - Step 2: Strengthen the area
- 07:40 - Split Squats
- 09:07 - Closed chain hip flexion
- 10:25 - Open chain hip flexion
- 11:20 - Step 3: Incorporate plyometrics
- 12:01 - Pogo Jumps
- 13:37 - Step 4: Progress back to running
IT Band Pain Terminated...
- Dan Pope DPT,OCS,CSCS
Show Notes / Relevant Articles:
- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
- IT Band Pain - Evidence Based Guide [For Physical Therapists]
- IT Band PAIN - 3 Keys to Physical Therapy Treatment
- What Physical Therapists Need to Know [Patellofemoral Pain]
- PATELLAR Tendinopathy Evidence Based Guide [What Physical Therapists Need to Know]
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Thank you!
Dan Pope DPT, OCS, CSCS
References:
- Geisler PR. Current Clinical Concepts: Synthesizing the Available Evidence for Improved Clinical Outcomes in Iliotibial Band Impingement Syndrome. J Athl Train. 2021 Aug 1;56(8):805-815. doi: 10.4085/1062-6050-548-19. PMID: 34375405; PMCID: PMC8359713.