The Truth About the ITB

Written by Gray Cook Thursday, August 7, 2014 FMS Pod Casts

Listen Now:


  • You cannot have a trigger point or tightness in the ITB.
  • The two muscles that attach to the ITB.
  • Why the ITB is not a good abductor of the hip.
  • Role of the ITB with a bent knee.
  • How to change anything about the length of the ITB.
  • TFL is often confused with a tight hip flexor.
  • If the hip is not too far abducted, the TFL will get a stretch on a hip flexor stretch.
  • At the top of the ITB, it branches into two muscles.
  • The glut medius can maintain consistent hip stability and hip abduction.
  • By effectively firing the glut medius, you can keep your TFL and glut from trying to be a stabilizer (instead of a mover).
  • Foam rolling and stick work should be focused on the TFL and glut.
  • The half-kneeling chop and lift with the cable bar are static stabilizing activities.
  • You cannot stretch the ITB, but you can certainly stretch the muscles that attach to it.

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  • author

    Jon 12/18/2014 7:01:46 PM

    Good stuff.  Helps to paint a better picture in my mind as to what is taking place.

  • author

    Rachel Robertson 12/18/2014 7:01:46 PM

    This podcast explained the ITB really well.  Really helped me put into perspective my own issues as well as how to deal with clients. 

  • author

    Robyn Clark 12/18/2014 7:05:42 PM

    Good clinical observations. When in anatomy lab again take a look at TFL as carries on way further distal than described in texts and will see tie in of more muscles than TFL and gluts. Lots a mix of white and red.

  • author

    Pablo 9/4/2015 3:08:16 PM

    Very good audio! I listen you from Spain! What do you think about dry needling for Trigger points treamentes! Cheers!!