In this video, I am going to go over how to strengthen core and glutes for IT Band Syndrome. Whether you have low back pain, hip pain or knee injuries, it’s essential to work on core stability and hip strength. Your transversus abdominus, multifidii, pelvic floor and diaphragm muscles make up your deep core muscles. Gluteus medius, gluteus maximus and other hip muscles are very important for pelvic stability.
IT Band Syndrome is a very common problem especially in runners. This is a good strengthening exercise to correct mechanics involved in IT Band pain.
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. We’re working on a pretty cool project and it’s a program we’re designing for runners and athletes and it’s going to be really cool. I think you guys are going to love it. So it’s going to be coming up soon, so make sure you keep checking on the channel and also on the site to figure out when the program’s going to come out. And especially those of you who are runners, I think it’s going to really benefit you.
So I wanted to show a quick video for you guys for some running-related injuries as well as if you have some low back issues; we’re going to talk a little bit about strengthening. More specifically, we’re going to talk about some core strengthening and then also some hip strengthening, which is extremely important when you’re suffering from low back injuries, and for that matter a lot of knee-related issues too. And especially for those of you who are runners, you have those IT band issues, patellofemoral problems taking place. So a lot of that stuff is related to what’s happening further up in the chain, right about your core and your hip.
So think about it as you’re working on building a foundation first, and your foundation comprises of your core, your abdominal stability, and the second part is we have to work on hip stability, hip strength. So this region is stable and strong. It sets a good foundation and a good base for the rest of the system to work effectively. And this is not just for hip or knee or ankle issues or injuries but I’m talking even further up the chain too, so shoulder-related or arm stuff. So you have to have core stability. And when I say core I am talking more not about the rectus abdominis or your obliques. It doesn’t matter if you can do a thousand sit-ups. That doesn’t necessarily translate over to good solid core stability. Those are your prime movers, your flexing, your trunk, your side-bending. So a lot of those muscles are working at that point. So we’re talking about your deep abdominal layers, your deep low back musculature, so your deep abdominal layer being your transversus abdominis layer and your multifidi in the back. You have your pelvic floor muscles, and on the top you have your diaphragm. So you’re creating this force couple for working on stability.
And it’s not just the strength from those muscles, the more important component is the firing pattern, so feed-forward loop. So what that means is that these guys need to fire first. It’s a timing issue. So a lot of people have chronic low back issues or chronic issues going on down the chain, knee-related stuff too. The firing isn’t taking place at the right time. So before I initiate a movement, before I reach out with my arm, before I run, before I kick, if I do any of these movements I have to stabilize the center, the core. So once this is stable, I have a good base to take off and perform my movement. So your base has to be strong in order for the extensions to work properly. So think about it that way.
So I find that when I treat a lot of runners, or for that matter other athletes or people suffering from various types of injuries, I find that they’ll spend a lot of time, for example, working on their quads, their hamstrings, a lot of these other groups which are around that whole region, which is important, but they neglect the more important part which is getting this stability down first. You get this down, this is not going to be as much of an issue. This will take care of itself too.
So let’s start with…this is one simple exercise I’m going to show you, yet very effective, and then we’re going to hit a couple of different things. We’re going to hit your core, transversus abdominis, and multifidi, we’re also going to work on the hip muscles. So the first part we’re going to do is, so this is a side-lying position, and clamshell exercise we’re going to call it. So what we’re going to do is you’re going to have your knees bent and you’re going to have your feet on top of each other. First, we’re going to kick in your core. So what you’re going to do is, we’re going to pull this up. What you want to think about is that when you’re pulling these guys in, it’s almost as if you’re sucking your gut and your bellybutton is going straight back. That’s how you’re activating those guys to stabilize that region. But I don’t want you to continue holding your breath as you’re holding that stability or that position.
So the way we start off with this—and when you do yourself you can feel. So you could put your hands…so here’s your anterior superior iliac spine, ASIS you call this, that bone right in front. So go about an inch above that point and maybe out to the inside a little bit, so you can gently put your own hand right about there. So take a deep breath as she takes a deep breath, and when she exhales, breathes out, is when she’s pulling your bellybutton straight back. And so she actually pulls that back, you’re going to find that transversus abdominis is going to be pushing out at your fingertips. So do it again. So she takes a deep breath, and as she exhales she’s going to fire those guys and she’s going to stabilize and strengthen the lower abdominals in this base right here. So now those guys are on, and then you resume your normal breathing while you’re holding that position. You’re stable through there. You’re also becoming more aware of this region firing and kicking in before you perform another movement.
So second part that you’re going to do is then you’re going to work on, your feet stay together, you lift your knee up. So she’s working on her glutes now. She’s doing hip abduction, external rotation. So you’re really firing that glute medius. Very, very important for pelvic stability when you’re walking, running or any kind of single-leg activity – have to have good pelvic stability. So if that’s not there, your pelvis is going to keep collapsing and you’re not going to do well down the chain.
So she’s going to work on working at…so it seems like an easy exercise but when you do it properly you really work on those muscles. So as you get better at it, you can add some resistance to it. So she could technically even put her hand right here so as she lifts up she could resist with her other hand. But even better might be we might use one of these bands, the Thera-Bands. So I’m going to loop it around. I’m going to go just above the knees right around here, maybe right around that level. So now when she does that, same thing, fire those guys first, and then you get to the top and you hold it there.
Now remember, you don’t want to kick so far off that you’re starting a lot of rotation, a lot of movement through here. You want to keep this stable, and then work on this, isolate those guys. Good exercise, especially in the beginning stages of rehab and you’re just getting going and you can’t do a lot of weight-bearing stuff because it hurts here or you can’t tolerate for your back. Good way to start getting those guys working.
So in the next part you can add to it is when you get to that top, you’re hanging out there and you can do some oscillations, so one, two, three, four, five. Now you’re really firing because you’re kicking those guys in. So you got this on, stable base, and you’re really firing those glutes through there. So, great way to do that.
Make sure you do both sides, you compare always and you see which side is weaker, which side is stronger. And were going, in terms of reps, I want you guys to work progressive work up to 15, 20 repetitions. You’re really going to start to feel a burn here. And in between reps you can come down and relax through there, and then fire it again and then do it again. Or, if you get really good at it, you can keep it on throughout that whole movement, throughout all your repetitions. So now you’re really working at stabilizing the whole time you’re working on these guys.
So I hope you really find benefit from that exercise and it’s a really good one. Start adding that as part of your routine especially you guys who are athletes and runners, which often neglect that fine motor control type of component that needs to happen.
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