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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
KT Tape Outer Knee
Music I'm Chris Harper and with me is Makaylaand we're here to demonstrate an application for outside knee pain. This is pain located on the outside of theknee and in this case I will just indicate where that pain may be with this red dot.Your pain may vary though. Some causes of this may be IT band syndrome,overtraining and overuse, poor training form, or training on hills or stairs. KT Tape releasespressure to reduce pain, relaxes the associated
muscles and may increase circulation. Forthis application we're going to place the kneeat about a ninety degree angle, and we're goingto take our first strip. We're going to fold that in half, and with a pair of scissors,we're going to cut rounded corners on the folded end of the tape. The rounded corners help preventthe tape from getting caught on clothing as you'removing or taking clothing on or off. We're going totake our first
half piece here. And we're going to twistand tear the paper right down the middle. We're goingto be careful not to touch the adhesive as we pull that paper back. And we're join to place thison an eighty percent stretch so if you stretchall the way and then back that off just a littlebit, we're going to put this right over the point ofpain. And lining that piece up, up and down theupper
portion of the leg or the femur. We're going to lay those ends down withabsolutely zero stretch. So only the middle part of the tape has eighty percent stretch.The ends have zero stretch. We're going to take the other half we created, we're going to twist and tear just like wedid with the first piece, right down the middle, and we're going toapply
nice even stretch on this as well, we're going to align this with the lower portionof the leg going right over the point of pain, peeling those ends of paper off, laying thoseends down with absolutely zero stretch. And for our third portion, we're going totwist and tear the paper again, this time down by the logo end of the tape, so we create an anchor, we'regoing
to place that anchor right between the twopieces or the quot;xquot; we created, and we're goingto remove that paper backing. With this piece we're going to go right overthat point of pain, as we lay that down with about twentyfive percent stretch. We're going to bend the tape,that's one great feature about KT Tape is that iswill bias around corners. We're going to lay that down,again