ITB syndrome

Question 1

Muscles involved

Answer 1

Sartorius, Tensor fascia latae and gluteus maximus

Question 2

Techniques involved

Answer 2

Effleurage, pétrissage, cross fibres over IT band. Mobilisation techniques on IT band (foam rolling) MET, NMT and STR

Question 3

STR

Answer 3

Lay on front, knee at flexion, externally rotate hip, lock in Piriformis and internally rotate. Hold under knee put lock on tensor fasciae latea and pull leg back

Question 4

MET

Answer 4

Cross legs over, stabilise same leg and push over limit.

Question 5

Causes

Answer 5

Overuse, tight lateral issues, poor biomechanics, click when leg bends to 30 degrees

Question 6

Post massage advice

Answer 6

Foam rolling, self - stretching of hip adductors = butterfly stretch

Question 7

MET: Piriformis

Answer 7

Lay on back, 90:90, externally rotate slightly, and hold for 6 seconds, breath in and push further, repeat 3 times.

Question 8

MET: Glute max

Answer 8

Lay on back, flex knee and put over other leg (like crossing legs) hand on pelvis, push against knee so hip flexes more.