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Iliotibial band pain FREE*

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* Yes, it's free. You still have to do the work though. We'll let you know when we discover a pill. How good would that be :)

Download the 2-page pdf on the "whys and what-helps" for iliotibial band (ITB) pain. The pages include release and strengthening exercises to complement your health professional's advice.

Print as many as you like for yourself or your clients. 

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Iliotibial band (ITB) pain

Pain on the outside of your knee is often due to iliotibial band friction syndrome (ITBFS) and is common in distance runners. There is conjecture as to why it occurs, but the current thought is that the large tendon on the side of your thigh (ITB) rubs over the bony prominence just above the outside of your knee. Other issues have similar symptoms as ITBFS, so please ensure you see an experienced clinician about your knee pain to get an accurate diagnosis. Doing so will allow your therapist to suggest a targeted treatment, improving your chance for a great outcome.

What relieves it?

The first step is to avoid activities that cause you pain. The occasional use of ice and anti-inflammatories may help immediately following exercise or aggravating activities. After a few days to weeks, soft tissue therapy and a specific strengthening program are required to reduce the tightness in the surrounding structures and improve the way you use your body. Your health professional will be able to monitor your improvements and alter your release and strengthening program as you require. The aim of your rehabilitation program should be to correct your biomechanics at, above and below your knee. You may also wish to continue your rehabilitation program after you return to sport to reduce the likelihood of a relapse.

Release and Mobilise

These are passive changes applied to your tissue. That is, you apply a force to relaxed tissue and the tissue changes on its own. That change may be in relation to the length of the muscle, such as treating trigger points (release) or the movement of the joint (mobilise).

Activate and Strengthen

These are active changes applied to your tissue. That is, the muscle we want to change does all the work. We sometimes need to use a small and subtle contraction to ‘wake up’ the neural pathway to that muscle (activate) before we can adequately add more power (strengthen).

This program is aimed to supplement the specific advice given to you by your experienced clinician. The program is not suitable for acute pain. If pain increases with any activity, stop and see your favourite health professional!

Tools we love to improve your ITB pain

Doublar

A$56.00

The Doublar's versatility will work wonders on your spine, shoulders, buttocks, legs and chest. 

Adjust the balls' positions to accurately pinpoint the tender spots in your muscles.

Use the cord to help you move easily over the balls as you release.

Place one or both balls between you and the wall or floor, and let gravity work its magic. 

Ball size: 62 mm diameter

Shipping is via Australia Post

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Eagle

A$42.00

A specialist massage tool for spinal muscles, feet, forearms and shoulders. 

Adjust the Eagle to accurately pinpoint the tender spots in your muscles. 

Use your Eagle against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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Birdie

A$25.00

The Birdie is specifically designed for our smaller structures such as feet and forearms.

Inspired by the humble golf ball, the Birdie has been designed to provide optimal pressure for these smaller structures on our bodies. We put the Birdie on a cord so it won't fly away from you.

The Birdie can be used against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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