IT Band Syndrome and Knee Pain HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you about a pain thata lot of people will get either running or jumping or biking or when they're lifting,particularly on a squat at the bottom of a squat that runs usually on the outside of your thigh.It can feel really really tight and can burn and be very painful, or right here on theoutside of your knee. You may have been told that what you haveis IT Band Syndrome, iliotibial band syndrome, and that's not the right diagnosis.
If you sit here, and I see it all the time,I see people grab a foam roller here, get on that side of that leg like this, make allkinds of faces because it really does hurt, and they think they're fixing their problemwhen all they're doing is actually making it worse because as you're going to find outtoday, the IT band is not something that you canchange the tension in by directly attacking the IT band. This is just a tendinous structure that actuallyhas the ability to resist up to a thousand pounds of force so if you think that puttingyour own body weight on top of a foam roller,
or I don't care if you want to break up alittle frost balls, anything to do anything to change what's going on in that IT band. However, if you understand where the IT bandis in your body and what it actually does, then you can start to figure out that maybethere's a better way to go after it. The IT band is actually going to sort of mirrorthis line on my pants here. It's that big, thick tendinous band that goes down, again, the lateral aspect of my thigh and it insertshere onto my tibia past my knee joint. So, the things that happen here though isthat we have muscles that feed into it. So
we have primarily the TFL, the tensor fascialata that's up here in the hip, and I'll show you exactly where it is becausewe're going to need to attack that if we want to fix IT Band Syndrome once and for all. And we also have a lateral aspect of our quads,so our vastus lateralis. We have our glut max that feeds into it from back here. We even have posterior hamstrings becauseagain, if you look at this white line, it feeds right into the white line from backbehind. And again, as I said, the quads feed intoit from up top. Well, all those muscles and
primarily the ones from the top here, againespecially the TFL, it uses this IT Band as its own tendinousattachment to the lateral aspect of our knee. So, you're not going to change the tensionin the tendon by going after the tendon. But you can change the tension in the tendonby going after the muscle that attaches or feeds that tendon. And that's what we wantto spend all of our time doing. So if you're getting pain, like I said, whenrunning or biking or jumping or in that bottom portion of a squat, and you don't know what'scausing it, then you better start looking up here in thehip and especially the TFL if you want to
start making some changes. So here's the twostep plan for you to reallyattack that. Most of the time, I find that the two biggest offenders of this IT Bandare going to be that lateral aspect of the quad, because a lot of times quads will get very,very tight on most people especially those that are doing those activities I just mentioned,and also really big, this TFL. So the TFL actually, this is what it sortof looks like, or where it is. I'll stand up a little bit here and I'll drop the drawersa little bit, but the idea is that right here
The Ultimate Hip Stretch and Mobility Drill PSOAS SOLUTION
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. There's a reason why some of the biggest musclesin the body are some of the most important. Today we're going to talk about the role ofthe psoas, and not only why it's so important, but what you can do to make sure that yoursis adequately flexible, and at the same time working on that hip as well. All of this is going to be extremely importantfor how you function in the gym or out on the field if you're an athlete. Your hips need to be mobile. I say it allthe time. If you want to look like an athlete,
you've got to train like an athlete. Today I want to show you exactly how to mobilizethat hip and work on that psoas so that your lower body is functioning the way we needit to. We'll start by taking a look on the skeletonexactly what the role of this muscle is and why you need to start focusing on it. Alright, so let's take a quick upclose lookat the psoas muscle so you understand why it's so important that we focus on it becauseit is big. It covers a lot of ground. And it has a couple of very major functions.You can see that it runs from here all the
way down to the top of our femur. And what it does is it primarily will makeour hip flex, ok. We'll lift our leg up into hip flexion. But that's not all. It attaches to all of these lumbar vertebraehere and into our thoracic spine so that you see, as I spin this around, it comes rightup here. And it literally, like I said, attaches tothe vertebrae. Well, by attaching to the vertebrae, if we were to leave our leg fixed and contractfrom the top down, you know, pull from here, we're going to geta lateral bending of the spine in one direction.
So you can see if there's an asymmetricaltightness between right side and left side of our psoas here, it's going to cause a compressionon one side of the spine versus the other. If they're equally tight and they're pullingdown and you're actually getting a compression on the spine and the discs themselves whichcan cause problems and that's why people get back pain when theydo their ab work, if they have tight hip flexors. So, there's a way that we can actually stretchthis big muscle out and improve the mobility of the hips at thesame time, and that's what I'm going to show you right now.
Alright, so if we're going to stretch outthis muscle, then we have to go back to the functions I just showed you on the skeleton. You know you need to get your hip into extensionbecause this is a powerful hip flexor, and we also want to get some lateral trunk bendingbecause as I showed you, if we allow one side of our psoas to work,it's going to pull ourselves down on the right hand side, pull us down into lateral flexionof the spine. So, if we can get lateral bending of the spinein addition to hip extension, then we've got a good stretch for the psoas.
A lot of people forget that secondary componentbecause they think of it just from the bottom up as opposed to the function of it TopDown. So, we can go to the Smith machine, and Ilove the Smith machine for this very purpose because it allows us to quickly move this,essentially our bar will be our dowel about where we want this to be to help usdo Hurdle Unders or Hurdle Overs or a lot of other variations of hurdles which are greatfor hip mobility. So, we'll take a hip mobility drill here,but we'll add a component of static stretch to make sure that we can get both the flexibilityand the mobility of the hip addressed at one