Sebastian Brosche · 14 min · 776 words
Previously titled: Video 4 - IT Band Rehab Program
Hi everyone, welcome back. This is day four of our rehab program for Ileotibial Band Syndrome. So today we're going to need our foam roller, we're also going to use a bench and we're going to use a dumbbell. So something that you can shoulder press reasonably comfortably.
I'm going to start once again with the foam roller working into the quadricep. Again I can roll both sides of the muscle, right away from the inside there, all the way through around to the outside. And I'm looking for those tender points remember, so I'm going to just hang out there, spend a little bit longer, just hold it and wait for the muscle to relax. So I really want you to think of this as trying to coax the muscle into relaxing, rather than trying to beat it into relaxing.
A lot of people do tend to overdo this foam roller work and when you do that you can end up making things quite sore. I'm going to switch over to the other side. Okay. You've done that, pop the roller to one side, grab your bench.
So grab your bench. You're going to lie on your back, take one knee up towards your chest as far as is comfortable and then just let the other one hang over the edge of the bench. And to start with you're just going to let that relax, just try and let that knee drop down. You might feel like there's quite a lot of tension in there to start with.
It just takes a little bit of time for that muscle to let go. And what you can do to make this stretch stronger is just you're going to engage the hamstring muscle and pull your heel back towards your butt. That's putting an active stretch on here. What I'll sometimes get people to do is just to bring that foot backwards and forwards and pull it back as far as it'll come and just back off again.
And then just let it relax again. I'm just going to repeat the same thing on the other side. One more time, knee to the chest, leg hang. Start by just letting that muscle, those hip flexors there, relax just under the weight of the leg.
Nice variation for this. It can be adding an ankle weight. And just assist the stretch slightly. And then I'm just going to start engaging the hamstrings, pulling back with the heel.
And then relax, just like that, hip open up. And relax. We've dropped the bench back out of the way. We're going to go back to the floor again.
And if you remember earlier in the week, we did these single leg hip bridges. I'm going to make sure my heel isn't too close to my butt here. I give myself a bit of space. Other knee on the chest.
I'm just going to lift up and down. Switchs sides. And one more. Switch sides.
And come up and grab that bench again. What we're going to do now is a split squat. I'm going to put one foot on the bench, the other foot in front. And the idea is I want to bend the front knee and the back knee is going to drop towards the floor.
I want to keep the hips rolled under, so I'm putting a bit of a stretch on that back leg. I'm not leaning forwards too much. And switch sides. As always with these exercises, if anything we're doing here feels like it's aggravating the problem or making it sore, then do back off.
Make sure you're progressing at your own pace and listening to your body. That's really important here. Then to pair with that exercise, I'm going to grab my weight. I'm going to stand on one leg, weight in the opposite hand and just going to do a shoulder press.
So I'm using all these muscles around this hip to keep my stability. Make sure the hips push forward. And switch sides. And then put the weight down.
We're going to return to the bench for one more set. Again, making sure that the back knee is going down as much as possible. I'm keeping my hips forward and trying to stay as upright as I can. The stretch is going on my back leg.
And switch sides. Pick up your weight again. Back into that one leg position. Switch to the other side.
And rest there. That's all for day four. We'll see you back here tomorrow for the fifth and final day in our iliotibial band rehab program.
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