Sebastian Brosche · 15 min · 1,134 words
Previously titled: Video 2 - IT Band Rehab Program
Hi everyone, welcome back to day two of our rehab programme for ITB syndrome. So today we're going to use a massage ball, so you can either use a lacrosse ball or a tennis ball. If you don't have one of those, you can use a foam roller, but it's a little bit more fiddly, so for preference have one of these. We're also going to use a bench, but if you don't have a bench to hand, there's another variation that you can do without one.
Okay, so I'm going to start lying on my side and I'm just going to put the ball just in front of my hip. I'm just going to roll forward onto it. So I'm working the massage ball into that muscle on the front of my hip. Very often you'll find some tender points around here.
You find when you just hang out there. Again, you want to find that point where it's just on the edge of sore. It's not so painful that it's making you really sad. You're just aware that it's there.
People often describe it as that nice kind of sore. That's what you're aiming for. We're just going to hang out there for a minute, just allowing that muscle to relax. Then we can place the ball into the glutes.
Again, I'm just going to work through some of those tender points at the top of the glutes there. Just roll it around. Find the sore spots. Put a little bit of pressure through it and hang out there as the muscle relaxes.
Sometimes you'll find that when you put pressure into some of these tender points, you'll get some pain that runs down the leg. People sometimes feel this even below the knee. That's actually quite common. Nothing to worry about.
But as with all of these things, don't overdo it. You'll be tempted to do this too much and that can just make it a little bit sore. We're just going to switch sides. Again, starting at the front of the hip.
I'm going to spend a little bit longer on the side that's sore, but I want to make sure I do a little bit of work into both sides. I'm just putting the muscle into the glutes and working into those points there. When I've done that, just pop the ball to one side and lie down flat. Bend the bottom knee up.
I'm going to hold that. I'm going to grab hold of the opposite ankle, the leg that's on top. If I can't reach the ankle easily, I can wrap a towel around it and hold onto the towel or belt. Then I'm just going to push my hip forwards.
It should give me a nice stretch down that quadricep. Make sure you keep breathing as you stretch. Then switch around to the other side. From there, we come up to a half kneeling position that we were using for the stretch yesterday.
This time, what I'm going to do is tuck the toes under on the back foot. I still want to keep everything, keep all the angles at 90 degrees. I'm going to look at lifting towards the ceiling. I don't want to lean forwards if I can help it.
I'm keeping my weight nice and central. We're going to do static lunges. I should feel a little bit I'm going to switch sides. Again, I'm going to start in the half kneeling position and making sure that I don't lean forwards as I go up.
I'm really trying to get that head going straight up to the ceiling for that movement. A lot of people find that quite tricky at first, so don't worry if you find the balance a little bit awkward. It's not an easy movement to get. Switch sides one more time.
Again, reset that position. Last time through. You may be getting a little bit of a burn through the glutes and the back of the thigh or even the front of the thigh in a lot of people. As usual, you're going to go as far as you can with these.
If you find that it's all getting a bit much, do feel free to cut the set short. You can always come back to it and do more next time through. We're going to stop there and grab your bench. If you don't have a bench handy, you can go back to the hip bridge exercise that we did on day one.
Flat on the floor, that's fine. This is a progression of that exercise. What I'm going to do is put my back on the bench. This time, we're going to go two legs to start with.
I'm going to drop my hips towards the floor and then push up. Squeeze my glutes, back down again. Take a rest there. If that felt reasonably easy, we're going to try a single leg version on the next set.
If that felt hard enough, then just keep it at two legs for now. Once again, back on the bench, lift one leg up. You can either keep it here or out straight your front, whichever is easier for you. Then switch legs.
Take a rest there. Take a couple of deep breaths. We're going to do one more set on that. One more time.
Then switch sides. And rest there. With the bench out of the way, you're going to go into one final exercise. We're going to use the side plank.
There's two versions of this you can use. We can either put our knees on the floor or if you're a little stronger, perhaps, we can put the feet flat on the floor. It's up to you which of those versions you go for. I'm going to start with this one first to demonstrate.
Pushing the hips forwards. Once again, I want to squeeze the glutes, try and get my body in a nice straight line. Just breathe deeply. And rest there.
Switch round. We're going to go on the other side. And then switch back to the first side again. So this time I'm going to do it with my feet on the floor.
So you can use either of these versions. You want to find the one that's challenging but not so hard that you start to lose good form with it. So and relax and switch around to the other side. And rest there.
And for some of you that may be enough. If you're still feeling like you can go some more, we're going to do one more set. And rest there. And that's all for day two.
I'll come back again tomorrow and we'll see what day three has for us.
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