Even though iliotibial friction syndrome is one of the most common injuries experienced in modern society, there is precious little understanding when it comes to developing exercise based treatments to help those who suffer from it. Fortunately, Physio Cambridge is able to assist, by providing the perfect exercises to deliver much needed relief.

The Best Exercises For Iliotibial Friction Syndrome

The injury typically takes place in runners and physiotherapy exercises are highly recommended. These exercises are designed to target a patient’s most problematic areas and allow them to strengthen the regions of the body that lead to iliotibial friction syndrome. No additional equipment is needed to perform the physiotherapy exercises, except for a resistance band, which is also known as a therapy band.

The Best Exercises For Iliotibial Friction Syndrome

Be sure to follow the instructions for each exercise, perform them in a slow and deliberate manner and do not push through any undue pain and suffering. If your iliotibial friction syndrome is exacerbated by these exercises, contact a medical professional, so that they can recommend alterations to your rehabilitation.

Pistol Squat

No guns are involved, simply stand on one leg. From there, squat downwards, so that the thigh is nearly parallel to the ground floor. Be sure to keep the spine in a position that is neutral. The motion must be performed very slowly, which keeps the person’s knee from collapsing with an inward motion. At least five repetitions should be performed, but some patients may be comfortable with as many as fifteen.

Hip Thrust

Lay down on your back, while keeping the majority of your weight on the upper back, in the region between the shoulder blades and feet. Make sure that your arms rest at the sides or you can simply cross them over the chest. Lower your posterior, close to the ground, and activate the glutenous muscles (while driving your heels into the ground) to propel yourself upward.

Those who are able to handle a more advanced version of this exercise can perform a single leg hip thrust. While lifting a single leg, so that the weight is placed on the back and the leg itself, perform twenty repetitions as you drive your heels into the ground and keep your pelvis stable.

Clam Shell

Lie down on the right side of the body. Make sure that your knees remain bent at an angle of 90 degrees. Use the upper glute muscle to open the legs. The pelvis should not be rocked and the spine must remain neutral. The motions of this exercise need to be controlled and performed deliberately. When the patient is ready for more advanced physiotherapy Cambridge, use the aforementioned resistance band around the thighs and above the knees. Perform at least 20 to 30 repetitions.

Side Shuffle

Bend the knees in a manner similar to squats. Then take ten steps off to one side. Remain facing in the same direction and take those same ten steps back into the position in which you began. This counts as one repetition. To get the most out of a physiotherapy regimen, just three to five sets are required. A resistance band around the ankles can be utilized for a more advanced version of this exercise.

These routines help those who are suffering from iliotibial friction syndrome to resume their normal activities and get back to the typical exercise regimen. They are designed to strengthen the areas and prevent further injury. Physiotherapy exercises are typically a last resort for people with iliotibial friction syndrome, but in many instances, these exercises are the first line of defense.

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