Blog Archives

Does Hip Strengthening Work for IT Band Syndrome?

by Paul Ingraham

This is a surprisingly in-depth article about a single simple idea: hip weakness, a rising-star of running injury risk factors. In recent years, hip weakness or “dead butt syndrome” has become the most popular new scapegoat for running injuries like iliotibial band syndrome (ITBS) and patellofemoral pain syndrome (PFPS). I don’t think that runners can get excited yet. In fact, I think we shouldn’t: I just don’t think the evidence is compelling enough to “believe” in hip strengthening as a prevention or therapy for any condition. Read the rest of this entry


Strategic Progression

By Tom Purvis, RTS founder

Programs and protocols are usually perceived as static, as evidenced in the fact that new ones are typically recommended after several months. This relates back to the old term routine (“Will you write me up a routine?” …sound familiar?) Routines are, by definition “routine”… synonymous with being in a rut.

“Exercise is a PROCESS, not a program!”

It is for this reason that RTS recommends a process rather than a program or protocol. A process (a series of actions or operations directed toward a particular result -Webster) is, by definition, dynamic and constantly evolving in a goal oriented manner. Rather than a protocol, we utilize principles by which decisions can be made via a thought process.

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Bio Anatomy: The IT Band

The IT Band is a broad, flat sheet of connective tissue that runs from the lateral side of ilium (hip bone) down the outside of the leg to the tibia (lower leg). This tissue serves as a tendon for the Tensor Fascia Lata muscle as well as the Gluteus Maximus muscle. In addition, the IT Band serves as a passive restraint for lateral forces to the hip and knee joints.

IT Band Muscles: The Tensor Fascia Lata muscle has two divisions (the anterior, posterior fibers), while the Gluteus Maximus muscle has three divisions (the iliac, the sacral, and coccygeal fibers). When all divisions of these two muscles are strong, movements of the hip and knee can be performed more easily, efficiently, and pain-free. The resulting pull on the Ilio-Tibial Band will be appropriately directed and this can provide a great amount of stability to the hip when performing such movements as hip flexion, extension, abduction and internal/ external rotation.

Conversely, a loss of stability (weakness) in any of the muscles that pull on the Read the rest of this entry