1. itb foam roller - myobatlas-production-apac.s3-ap...
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G’day Team,
Following up on last month’s ITB Friction Syndrome (ITBFS) blog, we’ve put together 6 simple
exercises to help with the management & prevention of ITBFS. Remember, if you’re experiencing
symptoms already; it pays to get a muscle-balance assessment & biomechanical analysis done to
address any underlying insufficiencies, in combination with looking at your training load/schedule.
Any questions, feel free to email us at the clinic on the email address above. Good luck!!
1. ITB Foam Roller.
Initially this one may hurt a little, but it’s a crucial exercise in
the management of ITBFS. Starting from the side of hip, roll
slowly down the ITB to the side of the knee, then slowly
back (1 repetition). If you already have ITBFS, avoid rolling
over the site of tenderness as this will aggravate your
symptoms. You may only be able to complete 3x 3reps
initially, but would aim to build up to 3x 10reps per day over
a 2-3 week period!
2. Posterior Glut Med (PGM) strengthening.
Often called ‘The Clam’ exercise. Starting in side-lying:
knees bent up to 45deg angle. Gently squeeze your
heels together, then perform a small 5-10cm lift (knees
apart).
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2. PGM strengthening cont..
It’s important not to lift the top leg too high and
allow the top hip to roll backwards as this will
strengthen TFL muscle at the front of the hip,
potentially making ITBFS worse. You should aim to feel
fatigue in the gluteal region. Aim for 3x 15 reps each side.
3.
3.
Piriformis / Gluteal stretch
To stretch your right side; cross your right foot over
your left thigh. Using both hands, pull your left thigh
up to 90deg: you should aim to feel a stretch your R
gluteal (piriformis) region.
Piriformis / Gluteal stretch cont…
Alternatively you could lift your left thigh to 90deg
using just your left hand; whilst at the same time
pushing your right with your R hand (away from your
head) to create greater leverage & a stronger stretch.
Hold for 2x 30secs (AM/PM/Night).
4.
5.
5.
Standing Quadriceps stretch
jkkTo stretch left quadriceps muscle: standing tall & pull
leflleft heel towards buttock. Try to keep knees together
( (don’t allow left leg to splay outwards) and aim to have
t t thighs parallel. Hold 2x 30secs (AM/PM/Night).
Transversus Abdominus (TVA) core strengthening
Lying on your back with knees bent up so that your
thigh is at 45deg and feet flat on the floor. Draw your
stomach in (switch on TVA), then slowly lift your left
leg up to 90deg hip flexion (table top position).
TVA strengthening continued…
Maintaining the TVA contraction (keep your stomach
in), then lift your right leg up to the 90deg hip flexion
position. Aim to complete 3x 10reps.
6.
Kneeling Hip Flexor / TFL stretch
The ITB originates from one your hip flexor muscles called
TFL at the anterior hip, so it’s important to stretch the TFL as
part of ITB management. To stretch your left TFL, kneel on
Left knee with R knee forward (as per picture). Lean forward
through the hip + pelvis, you should aim to feel the stretch
through the front of the hip region. Be careful not
overcompensate hyperextend through the lumbar spine.
You can also add in some R trunk side-bend to specifically
target TFL. Again aim for 2x 30secs AM/PM/Night.
10.