Sebastian Brosche · 14 min · 897 words
Previously titled: Video 5 - IT Band Rehab Program
Hey everyone, welcome back. This is the fifth and final day of our iliotibial band syndrome rehab program. Today we're going to use a massage ball again and we're going to use a weight. So we're going to start once more on the side, ball just in front of your hip.
Just going to roll into it. And once again, we're looking for those slightly tender points in the tensor fasciae latae muscle or TFL to its friends. It doesn't have many friends to be fair because it's sore in most people. And you can place the ball in the back of the hip and work into the glutes.
If you don't have a massage ball, you can use a foam roller for this. It's a little bit harder to get those specific points that you're looking for, but you can get a general effect. And as I've said before, we absolutely don't want to overdo this. So we're not looking to make it sore.
We just want to find that point where it's a bit uncomfortable. But ideally, we're looking for that good pain. Flip around. We're going to do a little bit on the other side as well.
And the front of the hip. And then rolling around into the back of the hip. And rest there. Now, we're going to do a quick adductor stretch.
So I'm going to take the legs out to the side as far as is reasonably comfortable. I'm not going to force them further than they want to go. Hands behind the knees. And I'm just going to bring my back into neutral, even slight extension.
So I'm pulling my belly button forward. So I don't want to round my shoulders and reach towards the ground here. I'm reaching forwards from the hips. So for me, that's enough of a stretch.
Some people may be able to get further. But it's important to make sure that we're stretching the adductors and not the lower back. Just hold that position, some nice deep breaths. And let's return to the dead bugger exercise that we were doing earlier in the week.
Again, I'm going to get you to put your hands under the small of your back. Now, if this is a bit sore in your shoulders, it's okay to roll up a towel, place that under your back instead. That's fine. It's good to have a bit of feedback just to make sure that you're keeping the hips in the right place for this exercise.
So we're going to start where we left off with this exercise before. Slowly straighten one leg. Make sure you keep the pressure down on the hands. So the key bit of the exercise is keeping the pressure on the hands as you do that.
And rest there. And then from there, we're going to do another variant on the hip bridge. So this time I'm going to lift up with two legs, keep my hips where they are, slowly straighten one leg, put it back down, straighten the other leg. And as I straighten the leg, I want to try and keep the hips nice and level.
And rest. And then I'm going to return to the dead bug. If the previous version we did was hard enough for you, then continue with one more set of that. If you want something a little bit more challenging, we're going to go to two legs now.
So keep the pressure on the hands. This time I'm going to slide the legs just along the ground, both legs straight and back in again. For a lot of people, this can be quite a lot harder than the previous version. So you can just do as much as you can.
And then we'll return to the hip bridge. So lifting up with two legs, keeping the hips nice and level, straighten one leg. Just going to go walking legs. And rest there.
Grab your weight. So the weight's optional, but it's quite a nice way to progress this lunge exercise that we did earlier. So I'm going to place the weight in the hand that's on the same side as the back leg, and it's going to go overhead. So once again, I'm lifting head towards the ceiling, keeping my weight nice and central, and trying to get a nice stretch on that back thigh as the knee goes towards the floor.
And switch sides. Put the weight to one side. We'll need it again in a second. And we're going to return to the side plank.
So feet on the floor, onto one elbow, and this time we're going to lift the top leg up and down. Spin round. Pick up your weight again. We're going to go straight back to the lunge.
Switch sides. Drop the weight down. Back to the side plank. Switch sides.
And rest there. Take a few deep breaths. Well done for making it through to the end of the programme. That's the end of day five of our iliotibial band syndrome rehab programme.
I do recommend going through this series of programmes several more times. You can use the variations that we've shown you to make some of the exercises more difficult as your rehab progresses. Thank you for watching and we wish you all the best with your rehab.
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