Comments on: Pain in the side of your knee or hip? It could be your Iliotibial Band http://redsports.sg/2008/04/17/iliotibial-band-friction-syndrome/ Red Sports - Telling the Singapore Sports Story. Thu, 29 Dec 2011 10:58:01 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Coach Jonathan Wong http://redsports.sg/2008/04/17/iliotibial-band-friction-syndrome/comment-page-1/#comment-18869 Coach Jonathan Wong Thu, 17 Apr 2008 08:10:07 +0000 http://redsports.sg/?p=3597#comment-18869 Don't forget to train your deep hip flexors as well i.e. Psoas and Illicus. Weak deep hip flexors mean the muscle connecting to the IT band (the Tensor Fascia Late or TFL) needs to take over more of the hip flexing (bringing your knee up toward your chest) tasks. TFL is not suited to this task because of the way it is connected to your illiac crest (hip bone) so it becomes tight, short and overactive. Leading to more tension on your ITB leading to more pain. The deep hip flexors are active when your knee is up and your thigh is above parallel. To train this... 1. stand on 1 foot and put your other foot on a stool. Lean against a wall so you cant lean back to compensate. 2. raise the foot off the stool till that thigh is above parallel to the ground. hold the top position for 15 seconds. then lower back to the stool. do not lean back keep your body upright and your chest up as you hold the 15s count. 3. repeat for the other side Add 3 sets per leg of this to your pre training warm-up if you find yourself unable to hold the 15s easily. This has helped many of my athlete clients prevent recurrence of ITB pain. regds Coach Jonathan Wong www.coachjon.com Don’t forget to train your deep hip flexors as well i.e. Psoas and Illicus.

Weak deep hip flexors mean the muscle connecting to the IT band (the Tensor Fascia Late or TFL) needs to take over more of the hip flexing (bringing your knee up toward your chest) tasks.

TFL is not suited to this task because of the way it is connected to your illiac crest (hip bone) so it becomes tight, short and overactive. Leading to more tension on your ITB leading to more pain.

The deep hip flexors are active when your knee is up and your thigh is above parallel. To train this…

1. stand on 1 foot and put your other foot on a stool. Lean against a wall so you cant lean back to compensate.

2. raise the foot off the stool till that thigh is above parallel to the ground. hold the top position for 15 seconds. then lower back to the stool. do not lean back keep your body upright and your chest up as you hold the 15s count.

3. repeat for the other side

Add 3 sets per leg of this to your pre training warm-up if you find yourself unable to hold the 15s easily.

This has helped many of my athlete clients prevent recurrence of ITB pain.

regds
Coach Jonathan Wong
http://www.coachjon.com

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