Sebastian Brosche · 14 min · 846 words
Previously titled: Video 3 - IT Band Rehab Program
Hi everyone, welcome back to day three of our rehab program for iliotibial band syndrome. So today we're going to need our foam roller and our band as before and I'm also going to use a bench or you can use a chair for one of the exercises. Okay, so starting with my foam roller as we have in the past, we're just going to work into the front of that thigh. I'm going to work around to the side, make sure I get all the different bits of the quadricep muscle and then working over to the side of the thigh itself over the iliotibial band.
Again, remember we're reducing sensitivity which will help to increase that functional range of movement. So we're not necessarily worrying about breaking down scar tissue or anything like that. There's very little evidence that that actually happens but what we can do is we can increase the functional range of movement which will help you to do the exercises later in this segment. And then just switch over to the other side.
As before, we put just enough pressure through the foam roller to find that point where it's maybe a little bit uncomfortable but it's not really painful. People often describe it as good pain or nice pain and that's what you're ideally aiming for. Going around to the side. And rest there.
Pop the roller off to the side. I'm going to fold one leg in front of me, the other leg over the top. And I should feel this stretch coming down the side of the hip. If I find it's pinching in the groin, I can change the position so I can take the leg out in front of me.
And change the angle. But for most people, this gives the best stretch here. And switch sides. And rest there.
This next exercise we're going to do is one that we've done in a few of our other programs. You might recognise it from the back pain program for example. I'm going to lie flat on my back. I'm going to put my fingertips just under the curve of my back.
I'm not going to stick them under my bum. All I'm doing is I'm monitoring that curve of my back so I can roll my hips backwards and forwards. I can put more pressure down onto my fingers or I can take the pressure off. I'm going to start by doing that movement a few times just to get really, get a feel for that.
And then once I've done so, I'm going to put a little bit of pressure down on my hands. Almost like I'm trying to stop them getting away but without squashing them. Okay. And then from there, I'm going to hold that while I slide one leg straight and bring it back up again.
Make sure you keep breathing. Take the other leg out and back up. Just a little bit of a coordination challenge at first. If that doesn't feel too difficult, take both legs off the floor.
Slide one leg out and then the other leg. And rest there. And from there, grab your bench or your chair. I'm going to stand on one leg and then slowly lower yourself down to sitting.
If you want, you can use two legs to stand up and come back up on one leg. Okay. And switch over to the other side. Try and control the downward part of movement as much as you can.
Then we're going to go back to lying down and we're going to repeat from the dead bugs again. That's this one. So nice deep breath in. Bit of pressure down on my hands.
I'm trying to pin my hands to the floor. Straighten one leg and back up. Make sure you're engaging your stomach muscles to keep that pressure down on your hands. If it feels like the pressure, weight's coming off your hands as you straighten that leg, concentrate on using your stomach muscles to keep your hips rolled back.
Coming back up. And go straight back into the single leg squats. And switch over to the other side. And finally, we're going to go back on the ground again.
We're going to do one more set of those dead bugs. So remember, if this feels difficult, you can keep the feet on the floor and just slide the foot along the ground. That's your first stage. If this feels easy, you can start going with two legs at once.
Sometimes quite a step up. And when you've done that, grab your band. And pop the band around the ankles this time. And we're going to do side steps.
Stepping out, together, out, together, out, together, and back the other way. And then we're going to do the other side. Start taking a couple of deep breaths. And we're going to go back one more time.
And rest there. That's all for day three. We'll see you back here tomorrow for day four.
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