Note: for a very painful case, the horizontal I strip may be substituted for 2 diagonal strips forming an ‘X’ over the area of pain. Tear paper backing in the center of the tape and apply 10% - 15% tension, placing directly over the area of pain Lay down the ends without tension. Without stretching the tape, peel away the paper backing and apply the strip over the IT Band, ending without tension at the hip. Remove a small section of the paper backing from the anchor of the Strip and place anchor on the outside of the leg, just below the knee with no tension.Ģ. Measure and cut 1 I Strip from just below the knee to the hip bone. "If ever the time should come, when vain and aspiring men shall possess the highest seats in government, our country will stand in need of its experienced patriots to prevent its ruin.Designed for support and stability of ITB injuries due to overuse, which can be related to muscle weakness, poor running technique and footwear. If you aren't isolating your glures, you are just wasting your time with them. Too easy for your quads and other muscles to "pitch in". They are challenging to do correctly so that you are isolating the glutes. One additional point for the OP - I would skip the leg lifts that many recommend. As noted above, the tape may have provided some relief from the symptoms, but did not address the problem. I'm just saying that your improvement from the knee pain once you stopped using the tape was because of the exercises. No, I believe what you are saying about how the tape affected you. Taping the muscles near IT band in one place (knee) caused it to rub or stretch in another place (glutes). Before I did any exercises, before I knew this was ITBS (I thought knee problems) my glutes were getting uber sore running with knee taped. "If ever the time should come, when vain and aspiring men shall possess the highest seats in government, our country will stand in need of its experienced patriots to prevent its ruin." - Samuel Adams Strenghtening your glutes are the key to overcoming ITB issues.Ĭhicago Cubs - 2016 WORLD SERIES Champions!!!! Your exercises are doing the work of alleviating your knee problems. It hurts pretty good if I run on cambered surfaces which of course makes the hips uneven. Keeping the hips level seems to be the key. How could I tell, right? I'll continue doing them simply because I don't want to change what I'm doing now that things are improving. Since I stopped using the tape things are actually getting better and healing! Yay! I also started doing one legged stands (keep the hips level!), and strengthening with a rubber band, and I sleep with a knee pillow. Running without tape I could still feel the existing soreness but it was not getting worse and I could run longer. Running with tape was causing more and more soreness in the upper leg and glutes to a point where I had to walk after about 40-45 minutes. When I started to suspect, I tested and went back and forth between running with knee taped and running without. It helped the knee, but eventually moved the tendon issues from the knee to my glutes. I ran with my knee taped for over a year. RICE is being done, stretching and leg exercises. Yorkcb7 wrote:Anyone use KT tape to treat ITB? Im thinking Im getting a little case of ITB in my right knee and I am trying to get ahead of it. This more natural way of running promotes maximal efficiency of the TFL and GM muscles, preventing ITB tightness and associated conditions." during the swing phase of the stepping leg, the pelvis naturally rotates backwards to allow hip joint clearance for the flexing hip, and upon foot strike the pelvis rotates forward to assist with the push off/propulsion phase. I realize that this is not a one size fits all fix, some people DO need strengthening excercises and thats why it works for them. The rotation of the hips/pelvis was done by squeezing my glutes on purpose each stride, until it became natural (i no longer force it). What i started doing (overhead view of hips/legs):Īnd bingo. It wasnt until looking into a mirror and slowly doing my running gait that i could see it) What i was doing (i didnt think i was doing this. What eventually did it was someone pointing out a tip that my hips/pelvis were rocking side to side, and not turning front to back. I went through endless bouts of itbs, have done extensive exercises, stretching routines, foam rollers, tennis balls. I was waiting for the next ITBS post to come up when i was going to post what has helped. Had no luck here, tried it for a race late last year.
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