What are some good exercises for IT Band Syndrome? The pain is located in my hip.
What are some good exercises for IT Band Syndrome? The pain is located in my hip.
I just read this article and it expresses in no uncertain terms that ITBS is, by definition, pain on the SIDE of the knee, and no where else. It says if your pain is in the hip, it's something else, for sure. Might be worth a read:
http://saveyourself.ca/tutorials/iliotibial-band-syndrome.php
P.S. For what it's worth, I've been dealing with pain in my hip for several months; sometimes it hurts so much, I am sure it must be a stress fracture or labral tear, but I've been told by 2 different PT's as well as my family doctor that it's just muscle weakness in my hip rotators because my glutes aren't "firing". I am doing a million hip/glute strengthening exercises and hoping some day they will kick in and my pain will go away. Maybe this is what you have as well?
Look up "Osteitis Pubis" and see if this doesn't fit your symptoms. After having pain in my hip for a few months and not getting any good answers as to what it is, this has been the most likely diagnosis for me. I've actually just started PT on it so I don't know for sure how to fix it other than what I've read on the internet.
Usually IT band pain is a sharp pain in the outside of the affected knee, not the hip. Another possibility is greater trochanteric bursitis.
On here's some good info and exercises from the Running Injury Clinic in Calgary:
http://runninginjuryclinic.com/resources/interactive-assessment/
Not necessarily. The IT band runs from the outside of the hip to the outside of the knee. knee pain is more common, if the pain is on the side of the hip that it could very well be the ITB.
You need to do adductor and abductor strengthening exercises along with squats to strengthen your butt.
I can't f*cking shake ITBS. It's killing me.
Get a foam roller
You need to strengthen your hips and glutes. Don't ignore the glutes. I did/do exercises using a resistance band. The exercises that I do are the clam shell, mule kick, fire hydrant, glute bridge, and side leg raise. There are others that can be done as you can see from the links in this thread and elsewhere on the internet. I like to alternate a hip exercise with a glute exercise. Doing these exercises cured my ITBS and has prevented it from coming back. Anytime I get away from doing the exercises for an extended time I start to feel the ITBS coming back, but if I go back to doing the exercises, the ITBS goes away.