Best Stretches & Exercises for IT (Iliotibial) Band Pain Relief

[@akarshSrivastava-j8q]

Hello sir, I play Cricket (sport like baseball) while playing i was having chronic hip pain on my right side. After MRI it shows HIP SYNOVITIS. It has been 10 months and I am unable to play . Can you help with the permanent solution, after which i can get back to play. Please help sir

[@PerformanceSportSpine]

Happy to help. We will need some more information. Where on the hip does it hurt? What makes it better/worse? Have you done any rehab or treatment yet (i.e. stretches, exercises ice)?

[@akarshSrivastava-j8q]

@@PerformanceSportSpine It hurts on front of hip near lower abdomen and hip bone of curved shape where adductor are attached at that bone on right side . I have done ice and heat along with strengthening exercises like clamshell, glute bridge, squeezing ball between knees, side raises and many like that. It enhances while high impact and sudden change of direction on right side of leg.

[@PerformanceSportSpine]

@@akarshSrivastava-j8q If it is the adductor tendon this video will help you: kzbin.info/www/bejne/pWKqpmWLnKtoask Often with tendon issues the 2 pit falls we see are 1: The exercise aren't done longer enough (think months not weeks) 2: The intensity has to be increased over time. The ball squeeze is a great tier 1 exercise, but you need to increase the difficulty to tier 4 or 5 eventually. Hope this helps.

[@akarshSrivastava-j8q]

@@PerformanceSportSpine sir can you help on hip tendonitis and how to overcome inflammation and increase tendon regeneration.