ITBS feels awful, luckily it’s avoidable. ‌ ✅ The goal is to PREHAB before you have to REHAB. ‌ Here are the 5 muscle groups I always work when my ITBS flares up: ‌ 1. IT band release with foam roller 2. Hip flexor strength 3. Frontal plane movement 4. Glute bridges 5. Unilateral abduction ‌ 📢 And if you aren’t sure where to start when it comes to programming your own workouts, join my app, Movement & Miles! ‌ ✔️ First month’s FREE! ✔️ Sign up link’s in my bio ‌ #itbandsyndrome #distancerunners
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ITBS feels awful, luckily it’s avoidable. ‌ ✅ The goal is to PREH…
4K views9 months ago
FacebookMovement & Miles
ITBS is a common overuse injury among runners, causing pain on the outer knee or hip. The IT band runs from the pelvis to the tibia and plays a key role in stabilizing the hip and knee. It was once thought that tightness caused ITBS, leading many to rely on foam rolling and stretching to “break up” scar tissue. However, research now shows ITBS is not due to tightness or friction but rather overuse and excessive load. Sudden spikes in mileage or intensity can trigger symptoms, and compression of
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ITBS is a common overuse injury among runners, causing pain on t…
86.5K views1 month ago
FacebookDr. Gaby Go, DPT, PT, Run Coach
This is my patient rehabbing from IT Band Syndrome (ITBS), a common overuse injury in runners that causes pain along the outer knee or hip. The IT band runs from the pelvis to the tibia and plays a crucial role in stabilizing the hip and knee. When we did a running gait analysis, we noticed some knee valgus from poor hip strength and a crossover gait. So, our rehab has been focused on: ✅ Strengthening the hips (especially the glute medius) ✅ Improving running form and landing mechanics ✅ Buildin
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This is my patient rehabbing from IT Band Syndrome (ITBS), a commo…
30.6K views10 months ago
FacebookDr. Gaby Go, DPT, PT, Run Coach
ITBS (iliotibial band syndrome) is a common overuse injury for both runners AND cyclists! The IT band runs from the pelvis to the tibia and plays a key role in stabilizing the hip and knee. It was once thought that tightness caused ITBS, leading many to rely on foam rolling and stretching to “break up” scar tissue. However, research now shows ITBS is not due to tightness or friction but rather overuse and excessive load. 🏃🏽‍♂️For runners, it often happens after sudden mileage spikes, downhill
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ITBS (iliotibial band syndrome) is a common overuse injury for both r…
15.2K views8 months ago
FacebookDr. Gaby Go, DPT, PT, Run Coach
The way I treat ITBS has changed a TON, and luckily it’s for the better- no more “stretching” the ITB or massage with temp relief. Fast forward a couple years of being a PT and I realized the research for ITBS had changed a lot and there’s a lot more to addressing it than just pain management. The goal of my “new” way of treating it is to get to the source of the pain: someone with ITBS could have poor single leg stability, weakness in their glute max and glute med, hip tightness, and poor muscl
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The way I treat ITBS has changed a TON, and luckily it’s for the better …
15.2K views11 months ago
FacebookDr Lisa DPT
ITBS is a common overuse injury among runners, causing pain on the outer knee or hip. The IT band runs from the pelvis to the tibia and plays a key role in stabilizing the hip and knee. It was once thought that tightness caused ITBS, leading many to rely on foam rolling and stretching to “break up” scar tissue. However, research now shows ITBS is not due to tightness or friction but rather overuse and excessive load. Sudden spikes in mileage or intensity can trigger symptoms, and compression of
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ITBS is a common overuse injury among runners, causing pain on t…
34.6K viewsFeb 26, 2025
FacebookDr. Gaby Go, DPT, PT, Run Coach
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