♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ - Oh nice! - Hi, folks. I'm Bob Schrupp, physical therapist. - Brad Heineck, physical therapist. - And we are the most
famous physical therapists on the internet. - In our opinion of course, Bob. - Hey, pay attention. Today we're gonna talk about knee pain from IT band syndrome fixed with these three
stretches slash treatments. - Right. - This is gonna be very helpful if you're having knee pain that's often on the outside, right? - Right. - We'll go over that. - We'll cover the whole works. - By the way if you're new to our channel please take a second to subscribe to us. We provide videos how to stay healthy, fit, pain-free and we upload everyday. Also you're gonna want to join us on our social media channels and our website bobandbrad.com. We're really giving away
something cool this week. We're giving away The Teeter. The inversion table.
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of our program everyday. - There ya go. Excellent work, Bob. Okay, IT band. Pain in the knee. What's the relationship? How does it work? - What is the IT band? - Iliotibial. Let's get Sam to help. That's why we got him out here. And actually we got a
nice little model here. - Yeah, Brad did a nice job here. - Yeah, we got some Kinesio
tape that's stretchable and the IT band, it might be about this wide. It's a thin band. It crosses the knee joint, connects to the bones down here, it goes up and it goes
kind of across the hip. The hip bone there. And connects up through the TFL. - [Bob] Tensor Fascia Lata! We used to love doing
that when we learning it in physical therapy school. Tensor Fascia Lata! - He's got his fix for the day. So the Tensor Fascia Lata, which is a muscle and it connects directly to the IT band and that's real critical
to understand that because this IT band, if we want to stretch it to take some of the pressure
and the tension off of it which will take some of
pressure off the pain area which is causing the knee pain. So the whole key is to loosen this band up and we're gonna focus initially on this muscle belly,
the Tensor Fascia Lata. - [Bob] I don't know if you
can really stretch this band, it's a thick, fibrous band, but you can stretch the
muscle that it's attached to. - Exactly. - [Bob] I think that's
the approach we're taking. Right, Brad? - Precisely. And that's what we're
gonna show you, three ways. One of them is more than just stretching. We're gonna get in there and do some massage on there and work it like you're kneading up, tenderizing that steak before you eat it. - [Bob] Wow. - Well, you know, we gotta
really get that spot. - [Bob] That's quite a thought process. - Ideally, we're gonna do that. The soft tissue work. You get it soft and then you
do the stretches afterwards. - Make it pliable. - Pliable, very good. - Tom Brady. - I think they won over the weekend. - Are you coming back, by the way? - Oh, yeah. So let's think about that TFL. That muscle belly is up here and its high. If you can feel your ilium, or that pelvis bone, the ridge kind of goes right across here. - Yeah, you can just stick your fingers in and if they go in, they're not hitting the bone. And right above it, if you lean on that shelf there, that's the ilium. - And then just fold your hand down and right there is that muscle. - That's the Tensor Fascia Lata. - What I like to do is use the foam roller on it 'cause it works really well. And the next thing that
I like to do even better is if you have a foam
roller that vibrates, it actually gets it in there easier. So you can us the standard foam roller or this one. You'll see why I like this one. - I used to never recommend these or we didn't recommend these 'cause they were so expensive. It used to be 200 bucks, 250 bucks, we had one. Now this one's down to 50 some dollars. And it really works better than the ones that I had
that were 250 dollars. - They've got this down and what I'm gonna do is you get into a position like this. If you don't know if you're
hitting the TFL muscle belly, I want you to just work the whole area. Leaning forward like this and back and you will definitely get it. And it's not gonna hurt at all to loosen up the other muscles as well. And you're gonna spend a
couple minutes doing this. Maybe even a little bit more. - [Bob] Is yours tight and sore, Brad? Or is it all right? - Well, I don't know but this feels good. I can tell you that much. No, I don't have any knee pain from IT band syndrome. I don't know if I ever
had IT band syndrome. I've had something close, I don't think it really was, when I was running more years ago. And then if you want to, you can massage the IT
band itself like this. You're gonna find if
you put a lot of weight, it's gonna be a little uncomfortable because there's not a lot of padding between your skin, the
IT band and your femur. - [Bob] Femur bone itself, yeah. - But you can do it gently and work that. But really focus on the TFL. So after you spend a
few minutes doing that, make sure you turn this off so it doesn't wear the battery out. We're gonna stretch. Stretch, stretch, stretch. Now we actually have a video. We had a guest come in and he had knee pain that was really affecting his-- - It was very disabling. He's a triathlete and
he was doing triathlons and he couldn't even walk. - Right. - And he was gonna give it up. - And this is a stretch. - The one simple stretch he did. - Yeah. He did it just for two weeks. He'd be like this on the floor and he would just simply
pull over like this. Now these white stripes actually are right where the IT band goes. So you can see as you do this, you're stretching it. And he said he'd do this three times a day and after a couple weeks his knee pain was gone. That was about 15 or 20 years ago and he's still doing triathlons. As a matter of fact, two or three years ago, he did an Iron Man. - [Bob] 'Cause how old is he, Brad? He's like late 60s. - No, he's early 60s. - [Bob] Early 60s, okay. - He looks younger than me. - [Bob] He's got no gray hair. - He maybe dyes it. Anyways, so you gotta hold and relax or you can do the longer hold and stretch. Big thing is, relax while you do this and just let things stretch out. Take your time with it. You could also lay on your back.
- There's a variation you could do of this. - And then you cross like this. I call this the figure four. If I go like this maybe it's easier to see. You could push here a little bit, that'll stretch the hip. But this is gonna get
after more that IT band. Hold and you stretch. - Quite a lot of maneuvers here. You have to cross it over then you have to pull up with that one. - Right. And again. Think about relax, breathing. This is one of those things
that's nice just to do and when it's quiet. Think about the world. Think about what you're gonna do that day. Make sure you're saying nice
things to people at work and to your wife. - [Bob] Make sure you smile. - Oh, yes! Smile. And we have the wall one. - [Bob] The wall stretch. Where you could actually do it, you could use a Booya Stik if you want. By the way I just had a
patient who watches our videos and she actually said
she took a broom stick, cut it off and then she put some tape on the bottom so that it would grip on the bottom. - She made her own Booyah Stik. - She made her own. And she's in her 70s, I believe. - Very resourceful. - But anyway, I'll show it this way, Brad. You wanna show it on the wall. - Sure. - So I'm gonna stretch this side. So I'm gonna just cross over like that. I'm gonna use the Booyah Stik for balance. And there I am giving it a good stretch. - On the wall, I like to put my hand right here. - Sure, give it little
extra stretch there. - There's two different train of thought is to hold it, stretch for 30 seconds. I don't like to do that. I like to stretch. Particularly this, this would bother my back if I held it too long. - Like pressure on, pressure off? - Yup, and relax. And you'll feel that IT band, that whole area across the hip. And I would actually do both sides, even though the other side is not painful. - Even if you're not having problems. You always want to keep
things balanced out. - Exactly. - So there we go. Booyah! - There you go. Booyah! - Get rid of that knee pain. - We're gonna deep tissue massage, stretch and you'll do fine. Make sure you do it everyday. - All right, get on top of it. - Any questions, Bob? - No but we could fix just about anything. - Except for-- - A broken heart. - There ya go. - But we're working on it.
