A common complaint of knee pain, is pain stemming from the Iliotibial Band (ITB) . The ITB starts at the crest of the pelvis above the hip joint and runs to the outside of the knee. Attached to the ITB are the Gluteus Medius, Quadriceps and Hamstring muscles. Common issues with the ITB lead to lateral knee, hip and low bak pain. A common issue with tight quads is pain under the knee cap and tight hams often lead to low back pain.
The main cause of knee, hip and low back pain is well developed and tight quadriceps, hamstrings and glutes. These muscle groups become tight due to increased development from high frequency of running, running on unstable surfaces like sand and weight lifting. These movements allow the hip to move forward and back but not side to side. The lack of side to side hip movement leads to muscle imbalance in the ITB and Glute Medius. The Quads and Hams are strong but the ITB and Glute Medius is weak.
The Glute Medius is the stabilizer of the pelvis. Weakness is acerbated by asymmetrical training. This may not only lead to ITB syndrome but also low back pain within the Sacro-iliac joints (SI joints). Stretching these muscles as well as strengthening as part of a well-rounded leg and glute program will go far in prevention and treatment of ITB, knee and SI joint pain.
After soft tissue work we went through the show above exercises.