Running with IT Band Syndrome? You NEED to FIX THIS...
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- čas přidán 13. 09. 2024
- Running technique fix for Iliotibial band syndrome. When it comes to running with IT band syndrome, and recovering from this common running injury, it’s really important to make sure that your running technique isn’t contributing to the cause of your knee pain.
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In this video, I’m going to show you three aspects of proper running form that you need to address if you suffer from ITB syndrome.
The aspects of running technique I'm going to cover are:
Cross-over gait (narrow stride width)
Knee valgus (knock knees)
Hip drop (trendelenburg gait)
I'm going to show you how and why each of these running technique traits affect your iliotibial band and causes lateral knee pain / runners knee, then I'm going to show you exercises to help improve your running technique and fix the problems so that you can recover form IT band syndrome and run pain free.
Exercises shown:
Crab Walk - • Resistance Band Glute ...
Single Leg Squats - • Single Leg Squats: Two...
Hip Hitch - • Gluteus Medius Exercis...
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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#MarathonTraining #JamesDunne #KineticRevolution
I have just recently recovered from ITB related lateral knee pain, and I have done exactly these exercises including crabwalk, clamshell and a bunch of gluteal muscle strengthening exercises. I have to say, this works! I spent almost two weeks doing these exercises every day. Without a doubt, the hip flexors and gluteal muscles became stronger and the knee pain resolved. I'm back to running feeling stronger than ever. As you can imagine, these exercises will remain part of my regular 'stronger legs' routine. Oh, I also preceded and followed these exercises by rolling the hams, quads, glutes, calves and ITB. That too adds to the final outcome.
Great to hear this, Darius! You mentioned a REALLY important point that lots of people miss: Your rehab exercises need to become your ongoing maintenance routine. Well said!!
How long it took you to heal up?
@@ronaldocruz4594 Just one week. I did not run during that week but I did do those exercises twice a day. Plus lots of foam rolling of upper and lower leg and glutes as well. Haven't had a problem since then, but I do continue those exercises daily as my pre-run warm up, along with other leg and hip strengthening and mobility exercises.
@@AncoraImparoPiper i rested for 3 weeks but it still hurts
@@ronaldocruz4594 You rested and did the exercises for 3 weeks? If you've had the problem for a while it might take longer to resolve , or it is not an ITB problem. You might need to consult a phyiscal/physiotherapist to accurately diagnose the cause.
Thank you very much for this video. I am 3 weeks from my first ever Marathon and about 10 days ago I got ITBS. Started to implement the rehab exercises in my morning Routine. Today was the first pain free night. Thanks again.
They are going to be a staple of my stregth and conditioning Training from now on. Cheers
I also suffering IT band syndrome this exercise is very useful.... Thanks
Thank you very much James! I have been suffering ITBS for a while, doing lots of exercies, strecthing etc. Nothing gave me big improvement. Your last exercise help me greately! I had a broken right legs about 10 years ago, it looks like because of that I had a big strength imbalance in my hip stabilizing muscles. Just activation, doing 3rd exercise from your video, before a run allows me to run pain free. Thank you once again, keep doing great job!
This is the most informative video I have seen on running form and ITB syndrome. Thank you James this is exactly what I need.
Dunny! Mate I searched for stretching exercises for ITB and found you, how cool! Very helpful videos, cheers!
Haha! Hey buddy :) Hope you're well!
Thanks for your advise and video.
recently I am suffering itbs
I am trying improve my knee pain to see your video
Perfect Alignment Cues. Thank you.
Thanks 🙏 Glad you enjoyed the video 😃
Brilliant James!! This video put it all together!! Wish I had known this years ago. Keep up the great work....you help so many people with your positive attitude and clear cut instructions!! Love being a subscriber ❤️
I’m so pleased to hear you found the video helpful, Cathy! How’s your running looking at the moment?
@@JamesDunne I am dealing with disc issues at the moment. At age 62, I guess that happens. So not running currently but when I was running ITBS was always my issue! I don't know if folks are able to run with degenerative discs but I am hopeful that one day I will be able to! Meanwhile I can work on my basic strengthening and all of these wonderful moves to prevent ITBS from ever being an issue again....fingers crossed!!
Went through this last year when I picked up running. Got adviced to do some of these exercises as rehab, e.g. crab walk and it helped a lot. This season been off to a good start without any ITB issues so far. Crossing my fingers it stays like that!
Fingers crossed indeed! Great to hear that those crab walks worked for you. Such a simple and effective exercise 💪
@@JamesDunne Indeed! Thank you for the support and for your great videos!
Such a great content in all your videos!! thank you so much!!
Thank you Coach Dunne.
Thank YOU Chris for your support! Hope you’re staying safe and well.
thank u sir
I thank you very much!
Thanks, James! Great video. Now subscribing to your channel.
Thanks for these James! A really good refresher being a long term battler with ITB. Also useful for general form improvement and related to PF I think... One question - would you recommend doing these kinds of exercises with shoes on (bit of heel lift, slightly less foot engagement), or shoes off to really get the foot working too?
Thanks, Tom! Glad to hear you found the video helpful. In terms of shoes on or off, I’d usually suggest shoes off as a progression for the single leg squats. The rationale being that people often initially find the little bit of structure from a running shoe helps them to control the knee in their single leg squats. Same can be said for the hip hitches. Less important for the crab walks, I feel.
@@JamesDunne thought as much, thanks sir!
Hey just wanted to comment that I tried the resistance band crab walks maybe 3 or 4 times and I haven't had knee pain while running since. Thanks a lot!
I just spent a few days learning how to run with crossover because it relieved cuboid pain… it’s like wack a mole now lol
This is amazing. Thank you! Been struggling on/off with left IT band around mile 6 and on ever since really going for half marathon PB back in April. Will def try these. Question - have you found in your vast experience that heel drop in running shoes has any effect good/bad on stress on the knee/tendency for crossover and knee bending inward as well?
Do these target just the TFL? I don't have knee pain just a pain that becomes a burn .
Should you continue trying to run if you have ITB pain? Or strengthen and rest for a while?
Great question, Patrik! I've actually got a video coming soon to answer that question in more detail. If your ITB pain is fairly irritable at the moment, I'd give it some time to rest from running and focus on strengthening, before then easing back into running with short runs increasing in frequency week by week, rather than trying to run longer and longer. Hope that helps. As I say, more detail to come in the new video when that's released!
It's like this video was designed for me...
Hope it helps! Which of those aspects of technique do you feel needs most work for you?
And it works! No more ITB related pain for me.
@@JamesDunne I've got resistance band and enjoying doing the crab / monster walks so far. I feel like my main issue is APT and therefore underactive glutes will running
my left ITB hurts after 3 miles of running. I also feel like i’m overusing my left leg because my quad gets fatigued quicker another reason why my left quad is bigger more muscular. I don’t know what im doing wrong any ideas?
This is really frustrating. I just got into running and I love it and now I can’t even run a mile anymore. If it’s so common why is there no actual fix.
Hey James. I've been battling with this on my left leg for around 6 months now and can't seem to get completely rid of it. I've done these exercises for weeks but what really helped me was a combination of stretching but mostly foamrolling which I started a month ago. The things is that my quad seem to get really tight especially when running downhill so even though I feel my glutes are pretty strong they just don't have a chance when my quad muscles tighten. I can run 5 km or so now and I can ride my bike and walk up and down stairs no problem I don't feel anything but after around 5 k running my quad seem to tighten and to release the pain I just have to foamroll again. Should I just be patient and keep on going with the stretching and foamrolling and not run more than 5k or do you have any advice to how long I can expect this to go on.
Sounds like lots of quad strengthening would help you out. We spend a lot of time talking about glute strengthening, but it's important not to ignore quads and hams. Strength-endurance in particular. Lookup Oregon Circuits as a session you could use to combine running and strength.
Hey there, how is your itb doing? Did it heal
@@Nahutab1907 yes but I found that rest, foamrolling and stretching does the trick. Really foamroll both on your quads and on the ITB. I can now run 10 k at a slow pace. I haven't dared doing any interval training yet. Take the time off running. Trust me this injury won't go away if you keep irritating it. Better take that month off and go to the gym or find another activity while you foamroll and rest that leg.