IT Band Exercise Questions

Good morning.

I am sitting here at the kitchen table answering a few questions from readers before I head off to enjoy a variety of Canadian Thanksgiving Festivities.

Before I get to the questions, make sure to vote on the injury you would like me to cover this month.  You can vote here.

Let’s get to the questions.

Can I Get Back to My Workouts While Doing Your Programs?

Hi, Rick.

I have purchased a few of your Injury Solution programs and have this question.

Can you use the exercise programs from more than one of your programs at the same time….such as IT Band Syndrome and Fixing Elbow Pain…or are they meant to be done individually?

Also can you continue with your regular workout routine while using your exercise programs?

Thanks,
Patty

Thank you so much Patty.

Yes, you can use multiple programs at the same time but my suggestion would be not use ones that target the same area. I would not do the Iliotibial Band Syndrome Solution and the Jumper’s Knee Solution at the same time.

I feel you can do the Iliotibal Band Syndrome Solution and Fixing Elbow Pain at the same time.

Now to the getting back to your regular workouts.

I do not advise jumping back to where you were the day before your injury, that will just lead to re-injury.

You are going to have to go back and build up to it.

I would suggest going back to your regular workout but to a level that is 50% of what you were at. Your focus should be making sure your technique is perfect because technique will be the number one reason you will get re-injuried. Perfect technique at 50%, then start increase the level.

I would also start with low stress exercises on that injured area. For example, you might do bilateral squats with a strong focus of a vertical shin compared to a pistol squat. You can work up to the pistol squat in time.

Yes, you can do your regular workouts while doing the injury programs, just follow my tips in the video presentation of each program.

I hope that helps, Patty.

I Think You Missed the Boat

Is there any research supporting the program that are not 10+ years old ?

Most research done in the last two years overwhelmingly state that stretching the IT band is like trying to stretch a car tire.

I think you missed the boat on this one. But still like your other products.

Dave

Hey Dave,

Yes, there is research that is less than 10 years old.

If you look in the reference section of the exercise manual in Ilitotibial Band Syndrome Solution, you will see it. You can also check out the abstracts and many of the full articles.

Plus I would also check out the work from Dr. Fredericson, he has done a lot of research on IT Band Syndrome. He is the guy in that area.

The Dangers of Stretching

Hi, I have bought many of your programs, and liked them.

Why is there so much info about not being able to stretch the ITBand because it is a tendon ?

Dr. C for example says ‘You cannot stretch a tendon, only strain it by attempting to stretch it’

Kind Regards;

David

Thanks for the question David.

Yes, if you take the IT band in a cadaver and out of its normal living environment, it does not have much elasticity or a change in length.

As you know the IT band is part of a living system so when you stretch, we don’t fully know if we are stretching the IT band or it is the structures that connect to it or round it that are being stretched and leading to an increase in range of motion.

Maybe in time we will get research that can distinguish this.

I hope that helps, David.

Just Flick the IT Band

You do not need to stretch the ITB, just flick it back into its correct relationship to the greater trochanter in a specific way. It is a neurological deficit not a physical problem.

Trevor

Hey Trevor.

Looking at the results from the survey that people have filled out here, I am finding out a lot of doctors, surgeons, physical therapists, chiropractors, etc are reading my emails, articles and videos.

I am not one of those disciplines and my scope of practice does not cover many of the techniques they use.

My focus is exercise.

When it comes to any kind of manual therapy (touching a client in order to create a result), that is not my area of expertise and I do not recommend any fitness professional do that unless they have additional education, training and insurance that covers it.

Plus, I believe in empowering the client and giving them knowledge, skills and exercises that they can do to take control of their injury. Leading to less dependency on me.

Rick Kaselj, MS

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