What Can Cause Knee And Hip Pain

By | January 28, 2018

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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

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