Fix IT Band Syndrome (NO FOAM ROLLING or Stretching!)

Today we go over what IT Band Syndrome is, why it starts and how to go about fixing it WITHOUT foam rolling!
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So what exactly is the IT Band? Well, it’s actually a thick piece of fascia (dense connective tissue) that runs from the top of your hip all the way to the outside (lateral) part of your knee. It encloses the tensor fasciae latae (TFL) and also has connections to the gluteus maximus (your largest butt muscle), lateral hamstrings and lateral quads.
The initial thought process by many was that when the IT Band is excessively tight, it repetitively shifts forward and backward over the prominent part of your femur bone as your knee bends and straightens (called your lateral femoral condyle). This causes friction underneath the IT Band that eventually results in inflammation and pain.
We’ve found through recent research that the IT Band is firmly attached to the distal femur by strong fibrous strands that prevent it from rolling over the epicondyle as previously thought. In fact, the rolling movement many see when the knee is flexed and straightened is not actually a true movement but instead a shifting in the tension of the IT Band. As the knee is progressively bent, tension is shifted from the anterior to the posterior fibers of the ITB.
For this reason, we believe that the problem is not due to friction underneath the band but instead compression of a layer of highly innervated fat (contains a lot of nerve endings) that leads to pain. Thus, it is not the IT Band itself but the tissue underlying its attachment to the lateral knee that is the pain generator in ITB Syndrome (medically this is classified as form of enthesopathy).
WHAT CAUSES THE PAIN?
So now that we know what IT Band Syndrome is and how to test for it, let’s now talk about why this issue started in the first place. In the movie Happy Gilmore, Adam Sandler’s character had a golf coach named Chubbs who loved to say, “It’s all in the hips.” And boy was he right.
Solving IT Band pain requires us to expose and fix problems in strength and coordination in the lateral hip muscles. So instead of directing our treatment at the site of symptoms we're going to fix WHY the problem started in the first place!
To learn more of my favorite exercises for fixing this injury, check out this blog article: squatuniversity.com/2017/05/3...
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
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Special thank you to Evan Pierson Productions for his help in making this video!

[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@Twigjit]

What would you do for a similar problem but the pain is on the inside of the knee and the abductors feel tight?

[@SquatUniversity]

Today’s winner is Jack Owen!

[@hotjasper9928]

is your lower IT band supposed to hurt while you’re doing those band exercises?

[@tomh7067]

This guy is underrated. I've been dealing with hip problems for a few years now and he has helped more with his videos than any physical therapist has helped me in person.

[@chrisbrown2211]

What kind of hip problems? How did he help specifically?

[@atifarashan6966]

I totally believe you

[@CJFranciss]

With respect there is nothing underrated about squat university. Recognised around the world

[@bettalivin]

it’s crazy when you realize how useful this information is , been to doctors and pts and the fact that i’ve been able to self diagnose different things and apply the knowledge these guys give FOR FREE to improve my life is amazing , thank you 🙏🏽

[@AnaGfit23]

It’s outside of my. Scope I understand, but I had a client that refused Pt for a tennis elbow. Used hi series on it and we actually rehabbed it before it got into later stages. Super underrated. His book is amazing too, such a great resource for a PT as myself

[@MikemoRides]

I've been following a few different stretching videos for my IT band knee pain and they haven't really helped. These two exercises have made an impact so quickly.

[@carlosguzman9155]

Great video and super helpful! Thank you for taking a complex subject and making it more understandable.

[@sammusso8073]

Thanks Aaron! I have also been using the how to fix cracking and popping knees video you made in conjunction with this to rebalance my lateral IT band tightness and inside muscle weakness.

[@djartifx]

One of the best videos I have seen in a while! Great work and crucial knowledge! Thanks Doc SQUAT!

[@lucindagooding6839]

Brilliant video! You've filled in the missing bits of knowledge I've been missing, and you explain it all so well!

[@gasonejm9752]

I strengthen my glute medius and now i have no pain!!Thank you

[@chrisbrown2211]

How long did it take?

[@gasonejm9752]

@@chrisbrown2211 mhhh 2-3 weeks

[@beejj6190]

My cure in short after 5 months of disheartening issues : Did all the rest..then stretching (relief for two months and then came back). Did stretching and strength work (relief for a month). By now this thing was doing my head in and affecting my overall mood. Read about tumeric and was interesting in it's affect on mobility / anti -inflamation, etc. Bought a jar of 240 capsules / Tumeric and black pepper (best quality / cheapest on Amazon, by Nutri -Ark). *No painful, mentally exhausting, 'at any point' twinges within two days*. Three weeks now not a twinge?? Never seen anything like it and it simply has to have reduced the inflammation around my IT Band issue. Hope this helps someone : )

[@ericgreen86]

Wow, this is great! I have IT band syndrome right now from squatting and can't wait to try these exercises!

[@joephillybowes3263]

I got the squat bible for Xmas, brilliant read! Loving the content you provide also!

[@XxKoRupTioN]

I was kinda already thinking it started with my hips lol. I’ve just been self diagnosing and medicating for so long but to hear what I’ve been trying to figure out spelled right out has left me with the best understanding I could possibly have, amazing video, helped tremendously.

[@axisdelasal]

Been a fan of your videos for a year now, I'm injured in the IT band so i was looking for a video and the second video I found its yours so ill be taking your advice. By the way your new book is great.

[@arjay2002ph]

thanks bro. it fixed my itbandsyn when cycling and running. the airplane exercise also fixed my kneecave and my overall gait.👊

[@yuukihatake2905]

Thank you so much for sharing your knowledge. I've been in pain for years and i finally are able fix it myself. Thank you for making these videos

[@rizibizi4995]

So I've been having this IT band syndrome for 2 days now and kept massaging the point that is in pain. After watching the video I literally did 2 sets of bodyweight RDL and 2 sets of side plank adding the resistance with my hand. Pain went away after 5 minutes. I love you coach

[@huebinhtrinh4830]

This video is a gem. Thank you for the advice

[@eagleeyemind4800]

Thank you Aaron, hope you have a happy new year :)

[@andreabachler9474]

Couldn't squat at all anymore because I experienced pain in my knee even at the slightest bend.. then discovered this video. First time squatting without pain in months! I'm beyond grateful. thank you so so much!!

[@skyevicious]

Hey! Currently having pain did you have pain below IT band close to knee?

[@tiffariff]

@@skyevicious if it's under the knee cap, more toward the outer knee than centered, it's likely the IT band. If it's any lower and shooting along the shin or calves, like shin splints, it could be more of a tight hamstring issue. - someone with IT and hamstring issues :). Note- weak hips can be a cause for both issues.

[@skaizu]

@@tiffariff Thanks for the comment. Already found out its a ganglion cyst pressing on a nerve.

[@tiffariff]

@@skaizu oh wow! Ouch sorry hope you can get it fixed! :)

[@kleshayer3751]

@@tiffariffyou still have pain?

[@tjdinfl]

Man, you have just nailed it for me. I have that pain at the knee, I have weak and under-fired glutes, and I have pain that TFL muscle! I’m going to give this a go.

[@cksy8482]

Thx alot dr. Your vids helped alot with my hip impingment . The more I internally rotate, my pain goes away .

[@SquatUniversity]

Anas Bigharassen I’m so glad to help!

[@Bob13Blues]

Thanks. Your information has helped me figure out why my knees ache and now they don't.

[@almonies]

You are the only person who has said this. I will give it a go.

[@atifarashan6966]

It was a magical move it give me relief right away thank you so much

[@tommiethompson5214]

GREAT, SIMPLE exercises . I’ve got it band syndrome, as soon as I hit the gym later, ……. I’m on it. Thanks

[@jon8114]

Glad I found this was about to get a foam roller. Inside of knees get sore and tight from squats. Going to incorporate these.

[@M_Editz11]

I’m a football ⚽️ player and my It band has preventing me from training a lot. This video was really helpful, thank you so much.

[@JannaTheriaultdigirun]

You are my hero!! Thank you!

[@abimaelyisrael858]

Thanks for this video!!

[@annemccarthy2673]

Thanks - great post👍

[@maryannsimms7189]

I am a 63 year old woman who developed IT band problems when I had a hip replacement as a result of pain and instability I had a biking accident and tore my meniscus in two places. As a result neither my hip or my knee healed properly I was continually told by the doctor it was arthritis, they did not recommend physicalTherapy. I have limped for three years with IT band problems. I have learned more from this video than three years of doctors visits and two years of physical therapy. I have since had my left hip replaced and it is doing fine no problems. Have just joined a CrossFit gym doing the low impact workouts. I am now doing your exercises recommended and look forward to being free of IT band pain. Thank you

[@DevelopingNL]

Love this!

[@guilhermedelopes]

Happy squatting! Im looking for the crioterapy video.. addin ice on acute injuries

[@_GOD_HAND_]

Thank you. I can't believe this works, but it does!

[@keennage638]

Good lesson!

[@samimw35]

Amazing thank you for your help

[@chrizzlerguitaroni1928]

3:44 SidePlank Clam Shell 4:45 SL RLD

[@raymondgarcia4547]

Awesome stuff

[@jonatanolsen37]

Okay, will try this for 1 month on my squat and DL days, also before runs.

[@hihehohuha5001]

Oh my god! THX very much!! This is what I want!!

[@bomberex7809]

I had pain in the side of my knee a few weeks ago followed by stiffness and It scared me into thinking it was a meniscus injury. I stopped doing leg workouts for the past 3 or so weeks and have gotten an appointment to meet my orthopedic surgeon. Obviously Im not a doctor and am not totally gonna self diagnose myself and still visit the doctor but I found out about IT Band syndrome today and it outlines my symptoms and location pretty well. This video is really good. Thank you.

[@kingj6891]

So is itc

[@bomberex7809]

@@kingj6891 turns it was nothing just a mild pulled tendon that resolved itself

[@phoenixinthetrees1446]

5:35 + Great advice about the straight back leg with the single-leg RDL. I'll admit I let mine go loose, so I'm definitely going to try the straight leg in future.

[@zahram2618]

excellent.thanks dr

[@urhunted]

Like it? Love it. Hero.

[@rossdennistoun3203]

Strained my IT band at the knee gonna give these a try been struggling for months with rehab

[@skyevicious]

Did it help?

[@yanabi83]

How's it go?

[@MigiSmolls]

Hi SquatU! Am I able to do these exercises to fix my IT Band pain WHILE doing my heavy squats and deadlifts? Or should I hold off on my training block? Thank you!

[@dougblatchford8590]

I really have learned so much for your channel. I am very confused though. In another video you instruct to do single leg squats with your free leg behind you on a chair or platform and also standing leg dips. I have gotten incredible benefits from these after struggling for a year trying to get get to the point of doing a good squat. Are these excercises slso needed for glute strength and coordination?

[@rafrokid79]

Best channel

[@madsmadsoleh8642]

I've been having IT band syndrome after changing my running form a bit (lifting my knees up more). You're (also) right about messaging making the pain worst. After 1 set of single leg RDL with a 4kg kettlebell I could feel the nagging feeling I get after a long run return slightly, after another set the pain just went away! What sourcery is this?! Thank you!!

[@DumbDogIsDumb]

Thanks for posting this. Helps makes sense of what’s going on. If an issue with hip impingement on both sides makes RDL difficult, is there an alternative exercise that could work instead.

[@eltonbonfimgomes9306]

#SquatUclub Thanks a lot for helping us with so much interesting and valuables tips which become our exercise program more and more effective e secure for everybody! I'm gonna use theses exercises as part of warm up and strength program. This way I think can it be solved or even diminished the problem.

[@deadliftbro]

so helpfull!!! I was literally foam rolling on the spot of pain ahhaah

[@d3thdrive]

My god, you fixed my problem in like 30 seconds lmao. Thank you.

[@eirikpedersen2893]

Thanks👍🏻

[@SuperPulseadasArmwrestling]

Hi! A question, what is the name of this lesion in the tricep? I did a tricep exercise without getting hot, and in the Eccentric / negative part / elbow block / arm extension, I felt that the tricep contracted strongly as in cramp for 3 seconds, I had to relax it by contracting its antagonist (the biceps) - Symptoms appear in: Elbow extension / Tricep contracted / Elbow lock - ⚡ymptoms in exercises: in Funds for tricep, in Funds in bank, in extensions of tricep with weight, so I cannot do them since at the 1st or 2nd repetition this cramp or whatever makes me stop. - Tricep exercises without symptoms: push-ups and bottoms for pectoral (this I guess is pprque to have the most inclined torso, take the work out of the tricep and the pectoral works more) in this exercise I endure 5 repay more than in the common funds before the tricep fails me. - ⚡ the ultrasound 8 months after the incident went well but the symptoms continue - I never had bruises -⚡ the symptoms are exclusive in the muscle, I do not present pain in the hand or fingers through nerves (ulnar, ulnar, etc) My question would be, according to the symptoms, is tricep tendonitis? Is it a small tear? Is it the tricep click syndrome (Snapping tricep syndrome) or known as ulnar subluxation, or is it a cramp? (I doubt it is a simple cramp because it would have gone away now?) Any little help would help me a lot 🙌

[@SameerKhan-sd9sn]

Doctor, could you please make a video on Deadlift WARMUPS and How to deadlift correctly. Please!

[@SquatUniversity]

Sameer Khan it’s been shot and will come out within the next weeks

[@SameerKhan-sd9sn]

@@SquatUniversity It's my deep gratitude to Thank you very much Doctor for your kind support, I admire and adore your guidance!

Thx man...

[@rickybrown6585]

Very very nice

[@tedmountain5450]

Hi Squat University, my IT band only on one side is tight, like a taut rope for a mountain climber. With the clam shell exercise and rdl, are there any light stretches I can do? I've seen some relating to glute stretches but I find when i bring my knee up to my chest then over to the other shoulder I get mad pain in the hip, like bone is slowly piercing all the bits in that side of the hip. Any thoughts? (I realize im asking a stretch/ release/massage question on a video clearly labeled 'no stretching'). Also, im glad to have found this channel, I enjoy the education your instagram videos teach.

[@lesgrosporcdesifs]

Hi ! Do you think it is useful to massage the IT band by hooking or grabing the skin to kind of release the fascia and remouve the compression ?

[@thomasupchurch3127]

Hey Dr! How many sets and reps and for how long should we do this program?

[@sachinkarmarkar9440]

Hi. I am already doing some of the exercises taught by you and they are very effective. Thank you very much. This is a completely different approach to address IT band tightness. When I sit cross legged I feel stiffness at the sides of my leg near the hips. Also while squatting I feel I can’t go down full way as i feel stiffness at the side of hips. Do you think its because of stiff IT band?? I will definitely try these exercises and check the progress.

[@yaellanger5793]

How it went?

[@miguelmike2555]

Thanks, my pain is not at the knee area, but much higher up, next to the hip somewhere, it hurts crazy when I try to foam roll up there. I am a runner. What can I do to eliminate the pain (next to train the hips/glutes)? thanks a lot

[@z0uLess]

You said this fixes why it is there in the first place, but I searched this video because this is the day that my it-band flaired up and I need a way to handle it from here.

[@matthewlewis1390]

Hello! This is great. Looking at the anatomy I have an issue with the tendon behind the IT band that looks like it interacts with the hamstring. I did this cycling. Do you have any advice on how to eliminate this pain? Thank you.

[@elifkaradut3192]

Hi Dr! Excellent video indeed. I first realized my side knee hurting while i was doing glute bridges and when i get back my started position after lifting my glutes and legs, turns out there was popping sound comes out the side of my knee and irritates the area where my it band located. my mri showed up it’s chondromalacia patella but my tfl and glute were also hurting.. To me; i feel like it’s it band. what causes this popping sound and pain in the side of my knee and how can i fix this? i got a bit confused about if this pain originates from my hip or my knee?

[@mohamedhersi7203]

Hey Aaron, do you think you could do a video on achilles tendonitis?

[@SquatUniversity]

Definitely - thanks for the suggestion!

[@jowen7706]

I second this... been dealing with achilles issues for a bit now...

[@patrickneeds1297]

Thirdly

[@dominicpaget5598]

Thank you so much finally found what I hope to be a cure for my right IT band popping and making everyday walking painful (not to mention not be able to exercise properly) please can you tell me how often to do these got the reps ect should I do these every day and approx for how long (as I've had this problem on and off over 12 months) MANY THANKS in advance Aron.

[@Nawty27]

Heya loved this !!!💥 After using the ball - both the lacrosse and spiky it’s really tender ... is that normal? 😩 I’ve only just found out it’s my ITBAND and TFL that is needed help . 6 months of horrible pain and lockdown = I had no help .... now that I’m on it with Physio for hip bursitis I realized what it was!

[@andresolivares954]

When i must to do these excercise, at the warm up or during the training?

[@SquatUniversity]

Andrés Olivares warm up

[@isabellaestrada9095]

Hi Doc, any recommendations for wobbly ankles and plantar fasciitis?

[@Drewdownkali]

I can get the no foam rolling part but the TFL needs to be lengthened in most cases to take stress off the IT band insertion. Stretching the IT band is not a thing like most think, you can't stretch something that has the consistency of a tire.

[@skinfiddler]

My balance is less good these days and the SLRDL is near impossible!

[@MrBod4life]

#SquatUclub i love this show! I have a question that is similar to perhaps this video. I have lateral knee pain when I wear a hip-loop band above the knees when I'm doing side walks with bands or I squat with the band around above the knees. Is this ITB related? thanks man I love this show!!!!

[@harrison1496]

brent horton you can wear the band below the knee and get the same training effect

[@MrBod4life]

@@harrison1496 Why would I wanna do that?

[@harrison1496]

brent horton for the gains

[@abdulrahmanbanizama4862]

Great❤️

[@alexanderzakon9212]

Hi Aaron, When doing side plank clam shell, I feel it a lot more in TFL instead of glute medius. Especially the day after I have insane doms in my TFL after these. Anything in particular I should focus on when doing these so as to target glute medius? I love your content btw, thanks a lot!

[@LN-wt9ft]

You need to strengthen the glute medius, YT video AthleanX “Permanent fix for IT band Pain” has the exercises and proper form to fix this.

[@ibexproductions9776]

Alexander, I have been having a similar problem. This sounds stupid and overly simple but I find that doing smaller movements while touching my gluteus medius help activate it more consistently

[@vByrner]

Hi, see regarding the single leg RDL, can you hold on to something with the opposite hand the weight is it? my pain knee (right) just wants to cave in whenever i try it. I need to physically lean the other way to keep form.

[@dougblatchford8590]

I am no expert but have heard it said that if you need to hold onto something, its best to do that because of the need to have it be good STEADY quality reps and then you can progress from there. I know it has worked for me and just a couple of weeks of holding on to something made me strong enough to do it alone with single leg squats.

[@Zathralos]

Hello, ive been suffering from a herniated disc caused from deadlifting and front squatting a month ago. Could you make a video on how to help heal the pain, or how to train safely?

[@SquatUniversity]

Zathralos I’ll see what I can put together! Thanks for the suggestion

[@Zathralos]

@@SquatUniversity Thanks man! I'll be on a look out for the video :)

[@bellestaysfit]

85lbs overweight i knew rolling wasn't the answer. Thanks

[@mr.munger]

Do the hip abduction machines at a gym achieve the same effect as the side plank clam shell?

[@josepinchero]

Great video. IF the ITBS is happening in my right leg/knee...do I want to focus the clamshells to my right leg down/bottom? my PT friend just said i have ITBS (right knee) and it's prob. due to my right leg not being as strong as my left leg (i had an injury last year on my right leg. he thinks that i need to put all my focus on my right leg getting stronger). was wondering if that made sense to do these 2 exerices you suggest here but mostly w/ right leg down (clam shell) and right leg standing (the RDL)

[@nazif5005]

If we have itbs pain if we do legs training like squat and other momevnts it's ok or no? Or which exercises are useful ?

[@courtneykatherine376]

Hi there! Would having anterior pelvic tilt cause IT Syndrome as well?

[@aight365]

is it okay to regularly get massages for hips, quads and hamstrings? that should help or just irritate more?

[@kevin00alexander]

Man you are an angel. Your content is pure gold 🪙. Many thanks for bettering my life ❤

[@relink1111]

Hello. Is there any video about pain on inner part of leg around knee?

[@sergkr2d2]

If you’re dealing with IT Band Syndrome on one leg, which leg should be baring the weight and balancing your body as you tilt; the one with the issue, or the one without?

[@tiffariff]

From my experience, it tends to be your dominate leg because that's the one you tend to put more weight on in compound exercises, like squats, so the dominate leg is going to be the first to show pain. But for me at least, its still both sides. like he said, it comes from weak hips, weak hip rotators. Unless you're certain your hip weakness is only on one side, I think it's best to do both sides. Hips, I imagine, don't tend to have muscle imbalances as much as limb muscles tend to have. Not a physical therapist, but I'm just communicating what I've learned from mine personally. :)

[@xTheStraits]

side that has the issue

[@Luis-jn7qu]

i would say both, you got to train both

[@michaeltrieu9634]

Hi, wouldn’t the band cause unwanted compression on the fat pad next to the knee in the suggested exercise?

[@boyananakiev4896]

#SquatUclub I was actually going to message you on your website to inquire if you do offer online training. I am from a small country and there are no local physios that specialize in weight training so it's pretty hard to get good advice. Most physicians here have never lifted a single weight in most of their life and have no idea on what advice to give for specific movements unfortunately and on the flip side most physical trainers specialize much more in body-building and aesthetics, which is cool and fine but they don't really address functionality very well, especially when you have problems.

[@kevinbaublitztutor2075]

How many weeks should I do these exercises before I get back on the bike. I'm a cyclist, and yesterday, when I pushed down on the pedals during the hill climbs, it hurt. Consequently, I went into the Doctor's office this morning and found out that I have IT Band syndrome.

[@TwoWheels_OO]

How many sets of the side plank clamshell?

[@timmiller4065]

Great Video, but a lot of times when I try to strengthen my gluteus medius, its incredibly difficult to target it specifically. Like Im not getting a proper feeling of an isolated activation of it and from the tfl to the hamstrings to the quads everything else seems to kick on before. Could you make a video about this and showing some tips & "hacks" to properly turn on the gluteus medius in different exercises for example clam shells, clam shells on the wall etc. etc. ? Would be much appreciated !

[@timmiller4065]

Paulo Chan Yes ive incorporated them and my glute medius feeling is also getting better after practice 👌

[@aaroninunez]

Is the normal RDL as effective for it band syndrome? I feel the extra weight will help work my glutes more

[@82HEADCASE]

Hi all . Iv been getting some pain around what i now know to be the TFL thanks to this video .its my right hip is this a symptom of IT BAND issues??? It effects me more when out for a jog !! Im going to try these exercises with the hope they help!

[@jtkuhne8722]

I need to do this, that same side I have the IT band syndrome my hips cramp up all the time. I was wondering if that was due to weakness. My knee has been making a tearing sound with full ROM squats and ends up hurting the rest of the day, been doing it for almost a year now. 😢

[@Ryan-xe6xv]

Can I.t band also cause snapping of the knee that you can also feel what believe to be a tendon in the knee?

[@freyajanssen2395]

hi I have gluteal tendinopathy and iliotibial tract syndrome, I haven't train legs for now over 6 months and I really am clueless. Tried everything and everyone. I have pain with single leg work or split squats and Romanian deadlifts , I feel a clicking pain and cracking on the side and ''in'' my hip. Can you help

[@twilightprince8190]

I have pain in my right knee for the plank what arm should be on the floor? For the single RDL which leg should I lift?

[@DrBoombay86]

Question.. doing a RDL on left will address the IT band on right ?

[@matthewhughson7968]

What if I don’t feel pain but any time I squat past 90 degrees, something on the outside of my right knee shifts or moves very suddenly? It isn’t painful, but something, is popping and moving on the outside of my knee ? It’s not a sound so much as it is a feeling, It seems like an it band related issue but idk

[@ashley8720]

Do i do this on both hips or just the hip that is injured?