IT Band Syndrome and Knee Pain HOW TO FIX IT
What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you about a pain that a lot of people will get either running or jumping or biking or when they’re lifting, particularly on a squat at the bottom of a squat that runs usually on the outside of your thigh. It can feel really really tight and can burn and be very painful, or right here on the outside of your knee. You may have been told that what you have is IT Band Syndrome, iliotibial band syndrome, and that’s not the right diagnosis.
If you sit here, and I see it all the time, I see people grab a foam roller here, get on that side of that leg like this, make all kinds of faces because it really does hurt, and they think they’re fixing their problem when all they’re doing is actually making it worse because as you’re going to find out today, the IT band is not something that you can change the tension in by directly attacking the IT band. This is just a tendinous structure that actually has the ability to resist up to a thousand pounds of force so if you think that putting your own body weight on top of a foam roller,.
Or I don’t care if you want to break up a little frost balls, anything to do anything to change what’s going on in that IT band. However, if you understand where the IT band is in your body and what it actually does, then you can start to figure out that maybe there’s a better way to go after it. The IT band is actually going to sort of mirror this line on my pants here. It’s that big, thick tendinous band that goes down, again, the lateral aspect of my thigh and it inserts here onto my tibia past my knee joint. So, the things that happen here though is that we have muscles that feed into it. So.
We have primarily the TFL, the tensor fascia lata that’s up here in the hip, and I’ll show you exactly where it is because we’re going to need to attack that if we want to fix IT Band Syndrome once and for all. And we also have a lateral aspect of our quads, so our vastus lateralis. We have our glut max that feeds into it from back here. We even have posterior hamstrings because again, if you look at this white line, it feeds right into the white line from back behind. And again, as I said, the quads feed into it from up top. Well, all those muscles and.
Primarily the ones from the top here, again especially the TFL, it uses this IT Band as its own tendinous attachment to the lateral aspect of our knee. So, you’re not going to change the tension in the tendon by going after the tendon. But you can change the tension in the tendon by going after the muscle that attaches or feeds that tendon. And that’s what we want to spend all of our time doing. So if you’re getting pain, like I said, when running or biking or jumping or in that bottom portion of a squat, and you don’t know what’s causing it, then you better start looking up here in the hip and especially the TFL if you want to.
Start making some changes. So here’s the twostep plan for you to really attack that. Most of the time, I find that the two biggest offenders of this IT Band are going to be that lateral aspect of the quad, because a lot of times quads will get very, very tight on most people especially those that are doing those activities I just mentioned, and also really big, this TFL. So the TFL actually, this is what it sort of looks like, or where it is. I’ll stand up a little bit here and I’ll drop the drawers a little bit, but the idea is that right here.
Is the iliac crest. We have the top of our hip bone, and you can actually feel it. And if you reach around in front, you should be able to feel a bump right here on the side of my, you know, I got these muscles kind of in the way, but you can feel this bump on the front side of your pelvic. That’s called the asis. If you would just kind of grab ahold of there with your thumb, and then make a fist, in this general area is where our TFL is, alright, and it’s about that big. It’s not a very, very big muscle.
What if I dont treat Achilles Tendonitis
So what happens if i don’t treat achilles tendonitis well you could rupture your achilles tendon so let’s assume that you ignore the symptoms of the swelling the pain you continue to play tennis or basketball or whatever your sport is uh. you’re gonna put so much strain on that achilles tendon that you’re going to snap it uh. and when that happens.
You’re going to go down like a sack of potatoes because it’s going to hurt like to beat the band and the only way to fix that is surgery.