Name: IT 帶綜合症：無需保麗龍滾動或拉伸，快速解決問題 (IT Band Syndrome: Fix It Fast Without Foam Rolling or Stretching)
Uploaded: 2025-02-10T13:14:26.000Z
Duration: 7 min 4 s

Hey guys, I'm Dr. Aaron Horshake and today I'm going to teach you how you can fix IT band syndrome pain without foam rolling.

大家好，我是亞倫-霍沙克博士，今天我要教大家如何在不滾保麗龍的情況下解決 IT 帶綜合徵疼痛。

Hey guys, thanks so much for stopping by the YouTube channel.

大家好，非常感謝你們訪問 YouTube 頻道。

Today we're going to talk about all things IT band syndrome.

今天，我們來談談 IT 帶綜合徵的所有問題。

What I want to start off with is a little anatomy.

Why foam rolling is not as good of an idea as you think it is and how you can effectively fix this pain to eliminate it from your body and get back to training.

為什麼保麗龍滾動並不像你想象的那樣是個好主意，以及如何才能有效地解決這種疼痛，從而消除身體上的疼痛，恢復訓練。

Your IT band is a thick piece of dense connective tissue that runs all the way up from your hip and runs all the way down and connects at your lateral part of your knee right here.

你的 IT 帶是一塊厚厚的緻密結締組織，從你的臀部一直向上延伸，然後一直向下，連接到你膝蓋外側的這裡。

It envelops part of your TFL muscle and has connections with your lateral quad, your lateral glute max back here.

它包裹著你的 TFL 肌肉的一部分，並與你的外側四頭肌、你的外側最大臀肌連接在一起。

Now, how is IT band syndrome pain started?

現在，IT 帶綜合徵疼痛是如何開始的？

Well, because your IT band connects all the way down here at the lateral part of your knee, right underneath it is a fairly highly innervated piece of fat.

好吧，因為你的 IT 帶一直連接到膝蓋外側的這裡，它的正下方是一塊神經高度緊張的脂肪。

What happens is that if your IT band is excessively stiff or taut, it can push against that highly innervated piece of fat and that is how pain is generated.

如果你的 IT 帶過於僵硬或緊繃，就會壓迫到這塊神經高度發達的脂肪，從而產生疼痛。

A lot of people at first thought it was friction of it snapping back and forth, but recent research shows us that it's actually compression where that IT band is pushed against the side of that fat pad and that is how that pain is generated.

很多人一開始以為是來回摺疊的摩擦造成的，但最近的研究告訴我們，實際上是擠壓造成的，IT 帶被擠壓到脂肪墊的一側，這就是疼痛產生的原因。

Why do we not want to foam roll with IT band syndrome?

為什麼患有 IT 帶綜合徵的人不願意做保麗龍滾動？

It's because when you foam roll, a lot of people, they will foam roll at the site of pain.

因為當你做保麗龍滾時，很多人會在疼痛部位做保麗龍滾。

Do we want to add compression to a compression syndrome?

我們要在壓縮綜合徵的基礎上增加壓縮嗎？

No, because all we're going to do is make symptoms worse.

不，因為我們這樣做只會讓症狀更嚴重。

現在，你能用保麗龍滾動小腿嗎？

If you have IT band syndrome pain at your lateral knee, I have no problem with you foam rolling up here, lateral quad, getting into that TFL that's excessively stiff.

如果你的外側膝關節有 IT 帶綜合徵疼痛，我可以讓你在這裡做保麗龍滾動，外側四肢，進入過度僵硬的 TFL。

I have no problem with that, but the big thing is that I do not want to see someone foam rolling their lateral knee when you have IT band syndrome because you are only adding more compression to a compression syndrome.

我對此沒有異議，但最重要的是，我不希望看到有人在患有 IT 帶綜合徵的情況下用保麗龍滾動膝蓋外側，因為這樣做只會加重壓迫綜合徵。

How do we actually fix the why behind IT band syndrome?

我們究竟該如何解決 IT 帶綜合徵背後的原因？

If you remember the movie Happy Gilmore, Adam Sandler had a golf coach named Chubbs.

如果你還記得電影《快樂吉爾莫》（Happy Gilmore），亞當-桑德勒（Adam Sandler）有一個名叫查布斯（Chubbs）的高爾夫教練。

嘿，只是緩解一下緊張氣氛，寶貝。

You have a lot of muscles that surround the hip.

Primarily, if we look at the lateral side, we have your glute medius and your glute max.

首先，從側面看，我們有臀中肌和臀大肌。

And those muscles also have a firm connection to the IT band.

而這些肌肉也與 IT 帶有著緊密的聯繫。

Well, if they're not functioning correctly, they're not turning on appropriately, we have a problem in coordination or strength, that means that other muscles like your TFL are going to become overactive or over-facilitated.

那麼，如果它們的功能不正常，沒有適當地開啟，我們的協調或力量出現問題，這就意味著其他肌肉，如你的 TFL 會變得過度活躍或過度促進。

Those then impart a very stiff tension on the IT band, which leads to the syndrome all the way down at your knee.

這樣就會給 IT 帶帶來非常僵硬的張力，從而導致膝關節綜合症。

So even though your symptoms of IT band syndrome are all the way down at your lateral knee, why it's occurring is all the way up at the hip at a poorly activated and weak glute medius and glute max.

是以，儘管你的 IT 帶綜合徵症狀出現在外側膝關節，但其發生的原因卻在髖關節，因為臀中肌和臀大肌的激活能力差且薄弱。

So here's how we're going to go about truly fixing that problem.

是以，我們要如何真正解決這個問題。

What we're going to start off with is a band.

Now I'm using a hip circle by Slingshot, but there's a number of different resistance bands you can use.

現在我使用的是 Slingshot 的臀圈，但你也可以使用許多不同的阻力帶。

The first thing we're going to do is a side plank clamshell.

What you're going to do is get that around your knees, you're going to get down on the ground, and you're going to get into a position where your knees are bent slightly.

你要做的就是把它繞在膝蓋上，然後趴在地上，膝蓋微微彎曲。

You're going to side plank, and then from here, open up, and you're going to hold this position for five seconds, down, and then down again.

你要側平舉，然後從這裡開始，打開身體，保持這個姿勢五秒鐘，向下，然後再向下。

Now, yes, we're using this top side glute to open, but you will feel this mostly in your downside hip.

現在，是的，我們是在用上側臀部打開，但你主要會在下側臀部感覺到這一點。

Because those lateral glutes on your left hip right now are working hard to keep your body from falling back into this motion, that's the motion of adduction, that's what we want to try to eliminate.

因為你左側臀部的外側臀肌正在努力工作，以防止你的身體回落到這個動作中，這就是內收動作，也是我們要努力消除的動作。

So we want to get those lateral glutes turned on to maintain tension, activate, and keep the body in a good position.

是以，我們要打開側臀，以保持張力、激活並保持身體的良好姿勢。

So five second hold, down, and back down.

The last one that we're going to work on today to fix sort of the weaknesses, sort of the why behind IT band syndrome, is a single leg RDL or Romanian deadlift.

我們今天要練習的最後一個動作是單腿 RDL 或羅馬尼亞式舉重，它可以解決 IT 帶綜合徵的弱點和背後的原因。

This is a great exercise specifically for the glute max.

這是一項專門針對臀部最大力量的絕佳練習。

Hand is going to be grabbing the kettlebell opposite your stance leg.

手要抓住與站立腿相對的壺鈴。

So stand tall, back leg is going to kick straight back.

所以要站得高，後腿向後直踢。

You're going to drop down, and then back up like this.

你要像這樣向下，然後再向上。

Stand tall, heel kicks straight back, you can put your arm off to the side if you need to for balance, and then back up.

站高，腳跟向後直踢，如果需要保持平衡，可以將手臂放在一側，然後後退。

請注意，我的腳趾是筆直朝下的。

A common fault I will see with the free leg is that the toe will start opening like this.

我常見的自由腳故障是，腳趾會像這樣開始張開。

是以，這是一個非常常見的故障。

I will also see people sort of let that back leg go loose.

And if you try this from there, and then do it where your back leg is straight, kicking that heel back, it's a completely different sensation you'll notice in your stance leg posterior chain.

如果你從這裡開始嘗試，然後在後腿伸直的情況下做這個動作，將腳跟向後踢，你會發現你的站姿腿後鏈會有完全不同的感覺。

So if you kick your heel of your free leg straight back and hinge completely at the hip, you will notice a lot more activation in your glute and your hamstring of your stance leg.

是以，如果你將自由腿的腳跟向後踢直、髖部完全鉸鏈化，你會發現站立腿的臀部和腿筋得到了更多的激活。

So that is also the second fix that a lot of people will have problems with.

是以，這也是很多人會遇到問題的第二種修復方法。

So something like the single leg RDL, I'll have people do maybe two sets of 10-15 reps on each side.

是以，像單腿 RDL 這樣的動作，我會讓大家做兩組，每側 10-15 次。

So let's go through all those one more time.

那麼，讓我們再來回顧一遍這些內容。

We're trying to work on the hips, so we have the side plank clamshell.

我們正試著鍛鍊臀部，所以我們做了側平舉蛤殼式。

We have the single leg RDL, or Romanian deadlift.

我們有單腿 RDL 或羅馬尼亞式舉重。

Those effectively fix why IT band pain is often there in the first place.

這些都能有效地解決 IT 帶疼痛經常出現的原因。

Working on glute activation and coordination, strength and stability, starting from the glute med and the glute max, which are then going to fix why the problem's there all the way down at your knee.

從臀中肌和臀大肌開始，鍛鍊臀部的激活和協調性、力量和穩定性，從而解決膝關節的問題。

I hope you guys liked today's YouTube video.

希望你們喜歡今天的 YouTube 視頻。

If you did, please subscribe to my channel, like, comment on the video, let me know how you liked it, or if there's anything else that you want to learn about in next week's video.

如果你看了，請訂閱我的頻道，點贊，評論視頻，告訴我你喜歡這個視頻，或者你還想在下週的視頻中學到什麼。

They say that energy flows where attention goes, so I pay no mind.

俗話說，注意力到哪裡，能量就流向哪裡，所以我並不在意。

Why waste my time with all these negative cats scratching, so caught up in their egos these people...

為什麼要把我的時間浪費在這些消極的貓抓上，這些人太自負了......