Get Rid of IT Band Tightness & Hip Pain - Fix the Feet

so this client is on his second session he flew in from Chicago we just did one session with him on Tuesday it's now Thursday and he's going to do video call session with me when he gets back to Chicago but he's kind of an interesting case because he's got a lot of hip pain and it's caused because he had a bad ankle and he sprained it a couple times that what happen and if you want to just talk in the camera just tell kind of your story on where you're at um I had a bad

ankle sprain about 10 years ago um on the lateral side of the ankle um a couple surgeries um it's been off and on and since then I've had a lot of um tfl IT band pain so like all right through here um hip pain um really tight hamstrings um and and some low back pain as well but mostly in the hips so so for him this is actually going to be and he's you've been dealing with what pain and suffering in your body with these and you haven't been able to train in how many years

for real like be able to really train probably four or five four or five years this guy's a young guy he doesn't believe me and we're going to do a follow-up video this is going to take 3 months this is going to be very easy to fix cuz what we're going to do is and I've talked about this in other videos is we're going to balance right now he has the lateral rotators are overworking okay your tfl is is is kind of a bridge muscle it's kind of a lateral Rotator but it's not kind of

it does a lot of things but basically his P formus the sorus the bicep foror those are your lateral rotators and when your medial rotators are weak your glut medus Minimus your abductor chain minus the Magnus and the membros is the inside of the hamstring when those muscles are weak what happens is is the lateral rotators like I explained the tfl p formis and sorus and the bicep remorse all those begin to overwork because it doesn't have support from the weakness which is like I said the medial rotators so what I'm going to do is

I'm going to concentrate on the medius Minimus inside of the hamstring and the adductor chain and when we get those balanced out all the pressure is going to go off the lateral rotators and that's what's going to fix them and obviously there's there's higher levels to this we're going to start on with the base exercises which is basically we have 12 total exercises in our system we're just going to start with for him five for the lower body there's four for the shoulder and there's three for the core but these five are what going to

ultimately going to put it back in balance and then we start transitioning in advancements and higher level training so let's just we're going to show just three exercises the main ones that are going to fix him and we've shown him in other videos but let's just see what he's going to look like with these so let's do the first one let's do the glue fly so what we're going to do is we're going to get this this bottom foot we're just going to bend it a little bit get a little behind them we're going to

put the pad on here about 2 in good he's got a nice straight line here he's a little bit rolled over but not much arching the back and now without this HP moov and go ahead lift just a couple inches right there hold that that's where I want him to start now if this is too if he doesn't feel if he feels in the tfl what I'm going to do is I'm going to rotate him back just a little bit and then you get good at that and then you start once you start getting good

at that then you rotate forward keep your knee up and if you can feel do you feel the glute there now yesterday when we did this he was back this way and this is where we had to kind of start him but today he's got a little more activation and again he's young you deal with someone who's my age close to 50 or someone in you know late 30s in that range it's going to be it's going to take a little long but he's already active feel that yeah so that's all I want to do

I'm going to have him hold and just understand how to get this glue flying here if I squeeze my butt cheeks together there's a half moon shape right here this is where he wants to feel that and if you want to get a little bit more that's good you feel that all right let's do the other side so I'm going to have him practice some most exercise you only do twice a weight do it more than that especially initial stage get irritated with this exercise once I see the client understands how to lock in they

don't feel any compensations have them do it three times a week watch what happens with this side he's to turn down so come up with the knee now if I move shifting back just a little more intense there okay so what happens is just hold that he's in a good position what happens is if you're right-handed when I swing or I throw I'm constantly rotating into this left hip so when I turn down it's going to want to rotate farther this way so mainly on your non-dominant leg side that's where you got to really watch

and make sure that the client's not over rotating down it's just a c if this is totally parallel this is a couple inches forward and so for him touch your knee to the floor and up now touch your knee to the floor and let it roll over that's what he was doing we got to keep it when he goes down he's got to go down and up don't let this move yeah so we got to really actually stay we got to on this side we actually have to keep it back on the other side we

have to kind of we have to make sure we push it down cuz on this on the on the right side he doesn't want to his body wants to go back with a hit so that's just looking at different sides that's why this is try to figure the app is great like we're I'm always updating videos and trying to make it as good as we can but the bottom line is guys you're not going to figure this out on your own you're going to have to hit private sessions if you've really dealing with major issues

like it's it's really hard to figure this stuff out you feel that all right that's good let's move on so that first exercise is really about the gluten medius yes you're going to get some Minimus if you look at those clam shells that all the pts do that's like a better version of that cuz what the clam shells do because when you come up you turn your hips and you actually kind of laterally rotate so you get a lot more tfl and you have a tendency to almost get pureformance as well so that's why that

doesn't really do much to fix it so with this one here that I'm going to show you this is more Minimus Minimus hooks to the front of the hip head and so it's going to it's going to be more responsible for internal rotation on the hip so that's what we're going to concentrate on here you're going to get some Medias too now when we set up good see how you can grab here and his heel is behind I mean the heel is in line with the back of the butt now we want good position here

we're going to take the pad going to stick it under here mhm good yeah get in a little closer to your butt that's perfect good and like a fist fist and a half away from the bench his knee we're going to hold here good up and slow on the way down really feel that Minimus on the way down with this one we're really trying to keep the hip Square not letting it roll forward go ahead up and down and down and feel that you feel it in there so you're feeling the same spot as the

other again if I squeeze my butt cheeks together right that dimple half moon shape it's the same spot here but you feel it deeper underneath cuz that's where the Minimus lies on underneath the Medias and the knees are stacked on top of each other just like so that looks good feel yep and so again what's the counter to this counter to this is the performance counter to this tfl okay these are all muscles that are going to take over in this position if you have a weakness in this chain which he does his goal on

this is 15 lbs he's at five the goal on the other one the weight load is irrelevant it's being able to keep your hip at that angle and bring your knee up to the top of your hip so and feel it in the right spot that's all that matters some people oh they're so flexible they can bring it up but they don't feel in the right spot can you connect to the right spot with that wave up that's what matters on this once you connect it's about building up to 15 lbs feels good all right

so the last medial Rotator okay so why did why do the hamstrings get really tight again it's going to work for the p with the p formis the Sartorius and it's also going to work with the bicep oror the outside of the hamstring those are all your lot of rotators so on this exercise it counterbalance that tightness that he feels on the outside of the hamstring or like in the middle of the hamstring I want to get deep underneath into the semiosis of the hamstring so we're going to do is we're going to immediately rotate

in turn those feet in have a little separation here put your hands behind your head lift up and do a crunch now I'm not going to he's not going to try to Crunch his up he's going to pull his ankles back just a little bit just dors of Flex if it if you puts too much stress here don't worry about it stay an inch apart come up Tuck and squeeze stay right there yeah do you feel the inside of the hamstring working so he wants to feel that right here some people are so stiff that

I actually have to start them just more here and just get their hamstrings going but we're going to turn them in go ahead turn them in is that okay and then up and down give me 15 20 reps go ahead up down up down don't go too high and pull this back can you pull that back there you go right to there feel that now if I want to isolate at this what I'm going to do is go ahead straighten your legs and I'm going to it's called ski we're just going to this is the

next advancement I kind of get the Clin to understand where the muscle should feel now take a little angle keep your way here come up Tuck and squeeze same technique and put the pressure Here and Now put your hand on the floor yeah for balance keep your head up and up and down same thing if you start feeling knee pressure or something like that just put more weight on the outside leg but this is the working leg feel that okay so that's again we're going to counterbalance a lateral with the medial medial that's good Minimus

I mean medius Minimus those are your two main medial rotators now inside of the hamstring mosis last muscle group The adductor Chain we're going to get some magnet but really the Magnus is not involved in medial rotation but you know when you're working the groin you're still going to get that we're going to get the other adductors in the chain so the last piece we're going to work this adductor chain here okay good push feel here so we just want to feel it here we don't want to feel it up into the hip flexor and

that feels good right there yeah and I might have him start go ahead and just come over here with this foot in a little bit more towards the body all right if he gets out too far this is going to create a little bit more medial rotation you got to be at another level with this so I'm going to have him start here just so he can adapt to this and and make sure he can feel it in the right spot okay go ahead that's good babe if you want to go back okay so the

next level to this let's see if he's ready we're going to move this up a little bit and we're going to move it out and we're going to turn his hips you don't pull more pressure onto this yeah good and you want that against the wall so just yeah and push can you still feel it here yeah so his abductors are working pretty well okay in fact he's probably ready for the big ball squeeze if you can do that and not you don't feel any hip flexor all through the groin so he's ready probably for

the next advancement with this let's do the other side and see how you do so even on this side he feels the right spot we can move him out here good get on get your weight a little bit more on this and keep that against the wall and squeeze and you don't feel any hip flexor not this is where we don't want to feel it you don't feel anything there all through there okay so so on this exercise we skip right to the higher level I'll show you that so with this one you want to

be close to a 90° angle his feet are up on the wall and now you just squeeze just put your hands here squeeze and relax and do you feel it all through here nothing up into the hip flexor yeah I feel that so he's at like 90° if he started feeling flexor i' move them back a couple inches so rather than being at 90 I'd have them i' have them be more here but just squeezing in and out go ahead in and out I mean you can see him shaking it's weak but it's healthy because

it's firing correctly that's what I'm looking for is the muscle firing correctly all right that's good so then how do we address the ankle so if you go ahead and uh stand up and now if he remember when we got done with the last session how you said like hey there feels like there's pressure off my ankle yeah so if I can get all these medial rotators to work correctly now it's going to cuz when the ankle goes out and the hip goes out so I got to restore the hip once the hips restored it's

going to take pressure off the ankle now I'm not going to have them work too much on the ankle there are some things I'm going to do and that's in our phase one ankle program very easy stuff just to start getting the function back of the ankle and then we start using a slant board and doing different C raise where you're rolling out and things like that but it's really important to understand like you are not going to fix someone's ankle if you don't fix their hips you have to fix the glutes fix the all

these different chains once they're fixed then you can go back in and start string the ankle and then you're going to get results because the ankle's going to Reign CU at the hip the hips off it's going to screw everything else up so that's important to understand so this is a single leg C Rays if you notice I have is a great way start training his ankle simple effective you really need a machine to fix an ankle fully I mean that's just the way it is orse it's is really hard to load that's one so

where is the pain here in the ankle it's on the outside yeah it's on the outside of my ankle um near the atfl so what you don't want to do is you don't want to train the outside of the ankle cuz it's going to put pressure on that what we're going to do is you saw that Cal raise that we did and we're going to train more of the post tibialis on the inside so let's go ahead and show them the so he's just going up and down pretty simple exercise yeah and we're trying to

feel it and he might not we're trying to feel it underneath here in the behind the shin muscle Can you feel it there a little bit that's good and that's how we're going to do that so now we just got done with the whole day with your ankles and how does your weight distribution feel now um it feels much more centered and straight uh versus before where it's off to the side like you felt like you were like tilting to this side yeah kind of like that most of the weight was on this side of

the ankle got it so you're happy yeah