The ITB, also known as the Ilio-tibial band, is a band of connective tissue that runs up the side of the leg between the knee and the hip. “Tightness” in the ITB is commonly blamed as the cause of a variety of problems, such as knee pain and hip pain. Often we find there is a feeling of tension and sometimes pain on the side of our leg, which accompanies these conditions.
Often it is assumed that this must be the cause of our pain.
However, mounting evidence over recent years has found that tightness is most often a result of overuse in a muscle called tensor-fascia-lata (TFL), which is a muscle in the hip that has fibres that blend into the ITB. Basically, the more this muscle gets overused, the greater the feeling of tightness in the ITB.
Why does this muscle over work?
The most common reason is weakness in the gluteal muscles (our main hip stabilisers), which leads to TFL overworking by pretending to be our glutes! Generally if we improve our muscle activation and strength in these gluteal muscles, this will
allow our ITB to relax more.
What about stretching?
Evidence has found stretching has minimal to no effect on ITB length and can aggravate a number of related knee and hip problems. Rolling on the side of the leg over a foam roller can provide symptomatic relief without aggravating other areas, but it will not change the length of the ITB in the longer term. So the recent evidence says that we need to change which muscles we focus on!
If you have any questions or need any guidance, please contact one of our physios and book online today!
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Simone SzaboPhysiotherapist
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Darren PivettaPhysiotherapist
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Jacqueline WalfordPhysiotherapist
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Jane WatsonPhysiotherapist
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Jennie WhitakerPhysiotherapist
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Amanda BaxterPhysiotherapist
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Denise PivettaPhysiotherapist
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Rob KerferdPhysiotherapist
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Julia GiblinPhysiotherapist
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Ben KnightPhysiotherapist
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Ann RossPhysiotherapist
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Bec MeakesPhysiotherapist
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Stephanie HudsonPhysiotherapist
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Maya KhannaPhysiotherapist
Simone Szabo
Simone Szabo
Having worked as a physio for many years, Simone has had a wide variety of experience in both public and private physiotherapy settings, working the last 7 years in private practice. Simone has developed a special interest in treating foot and ankle injuries, running injuries, jaw pain (TMJ) and posture- related back and neck pain.
Simone has vast experience working with elite sporting teams and athletes including Premier League football, rugby, track and field, Australian baseball, and swimming.
Simone is passionate about helping people move well and stay active. She has a plenty of experience in running video analysis, and hands on manual therapy as well as dry needling / acupuncture, and helping develop and retrain ideal movement.
When not in the clinic, you will find her out running, at the beach or spending time with family and friends.
Darren Pivetta
Darren Pivetta
Darren has worked as a physiotherapist for over 25 years and has a passion for helping people to move at their best.
He believes in taking a whole-person approach to assessment and injury management, taking into consideration the various factors that contribute to a person’s recovery or ability to improve their performance. He utilises specific advice, education, hands-on therapy and tailored exercises to help people achieve their goals. He is trained in dry needling (Western acupuncture) and teaches Physio Pilates.
Darren has extensive experience and training in treating all types of musculoskeletal problems, neck headaches, postural issues, chronic pain, orthopaedic and sports injury rehabilitation and athletic performance improvement.
On the weekend you will find Darren out playing on the football field, spending time with his family and friends, outside enjoying God’s creation or trying to catch that perfect wave.
Jacqueline Walford
Jacqueline Walford
Jackie trained as a physiotherapist in Birmingham, UK qualifying in 1987. She worked in London before immigrating to Australia in 1995. After working for another private practice for 7 years Jackie decided to start Berowra Physiotherapy in 2003. This was also the year she took the exam to become a credentialed McKenzie therapist.
Jackie has also completed level 2 sports course and regularly attends post graduate seminars and courses. Jackie takes a very functional approach to treatment seeing it as a partnership between therapist and patient and keeping exercises simple and manageable.
Jane Watson
Jane is a physiotherapist who is dedicated to providing high quality, individualised assessment and treatment of patients presenting with pain and movement dysfunction. This requires a thorough initial assessment which provides a reliable diagnosis. Appropriate treatment strategies can then be applied and reassessed at subsequent visits.
The aim Jane’s treatment is to provide patients with effective self-management strategies based on education and personalised exercises and/or management advise. This facilitates optimum results and prevention of further injuries. Year of experience and commitment to continuing education enables Jane to provide reliable and accurate assessments and effective treatment strategies.
Extensive experience in neurological rehabilitation at Royal Prince Albert Hospital and Prince of Wales Hospital has given Jane a holistic approach to movement disorders. One of her special interests is chronic pain. She has completed her post-graudate education through the University of Sydney (Graduate Certificate in Pain Medicine) and have attended David Butler’s Explain Pain course. This training has enabled me to give chronic pain sufferers evidenced based and up to date assessment and treatment. Jane is also quiet passionate about minimising the risk of transition from acute pain to a chronic pain. Early assessment of people who have soft tissue injuries can help identify those at risk of developing a chronic pain problem (neck and low back being the most common). Education, management advise and appropriate exercise can help prevent pain becoming chronic.
Restoring normal movement requires a keen, experienced eye and ear to detect the source of the problem or the link. Pain and movement dysfunction can often have abnormal contribution from the central nervous system. Jane’s background in neurology and pain medicine give her the edge on being able to include neuromuscular facilitation with exercise and functional movement programmes.
Jennie Whitaker
Jennie Whitaker
Jennie has managed the Physiotherapy Department for Nepean and Hornsby Hospitals for 12 years, has been a member and chairperson for the OH&S; Committees of Nepean and Hornsby Hospitals and has been a member of the APA council. She is delighted to be working at Berowra Physiotherapy on Monday, Wednesday and Thursday afternoons.
Amanda Baxter
Amanda Baxter
Amanda is passionate about injury prevention and patient education, empowering you to take part in your recovery to be your best self.
She also teaches regular small Group Physiotherapy classes at our Berowra clinic. Her qualifications include a Bachelor of Health Science, majoring in Movement Science, and a Masters in Physiotherapy from The University of Sydney.
Amanda has hands on experience with work placement at Westmead Children’s Hospital, St Joseph’s Rehab Hospital, Northern Sydney Lung Rehab Clinic and a private practice – Sports, Spinal & Rehab Solutions, Hornsby. She is also experienced in Aged Care, rehabilitation, falls prevention and manual handling training and assessment.
Amanda also has a strong background in personal fitness training, nutrition coaching and Pilates. She loves all kinds of sports and physical activity and spending time with her family, including her husband and two children.
Denise Pivetta
Denise has been practising for more than 20 years, since graduating from her Physiotherapy degree at Sydney University, in both hospital and private practice settings. She has developed a special interest in treating postural neck and back pain, shoulder injuries and foot and ankle pain, as well as rehabilitation following hip and knee surgery.
Denise experienced first-hand the benefits of improving core muscle strength and stability after having her first child, and this led to her undertaking Clinical Pilates courses.. She has since applied this knowledge widely in the clinic for the treatment and prevention of pain and poor posture, utilising the principles learned from from 15 years of practising and teaching physiotherapy- based Pilates. Denise has vast experience as an educator, teaching everything from Get Fit to Ski classes, to Physio Pilates and Prenatal Education classes. She feels great satisfaction in seeing her clients learn more about their bodies and how they can move better.
Rob Kerferd
Rob became interested in anatomy, exercise, and the human body when he began going to the gym in high school. He began researching and managing his own injuries with exercise and from that point, physiotherapy stood out as a career for him.
Rob developed his skills and gained experience in private practice, musculoskeletal, sports physiotherapy and post-surgical rehabilitation at the Australian Catholic University where he completed his Bachelor of Physiotherapy. Rob believes in managing patients with a combination of hands-on techniques and exercise. He aims to involve the patient in the decision-making process to optimise results such as reducing pain and increasing function in work, sport, or day-to-day living.
Outside of physiotherapy, Rob enjoys living an active life including cycling and regularly going to the gym and outdoors with friends and family.
Julia Giblin
Julia Giblin
Clinical special interest areas:
Prevention and Rehabilitation of functional impairments, shoulder, hip, knee and ankle injuries, complex and chronic back related conditions,
Womens Health and functional whole body assessment.
Personal interests: Spending time with my family and friends. Travel, Running, Hiking, Food
Originally trained in Germany, Julia has gained Australian accreditation.
She has experience in orthopedic and surgical conditions as well as functional impairments.
She sees the human body as one whole and is always pushed to identify the source of a problem. Hands on manual therapy. being functional and regain/retrain ideal conditions.
Keeping up to date and developing skills on PD courses.
Motto: there is always room to improve
Ben Knight
Ben Knight
Ben has always been heavily involved in sports from a young age, playing football and swimming through his youth, then becoming a swim instructor while studying his physiotherapy degree. More recently he has developed a keen interest in distance and ultra- marathon running, competing in the 2022 Ultra Trail Australia and 2022 Gold Coast Marathon. Ben became interested in physiotherapy as he sought to manage his own injuries with an active approach towards rehabilitation.
Ben has gained a wide range of experience in sports and musculoskeletal physiotherapy, as well as post-surgical rehabilitation at Macquarie University where he completed his Doctor of Physiotherapy degree. Ben believes that striking right balance between hands-on, educational, and exercise-based treatment techniques is paramount to the best outcomes for his patients. His goal for his patients is to help them return to the activities that they love as soon as they can in a safe and sustainable manner.
Ann Ross
Ann Ross
Ann is a Titled Musculoskeletal Physiotherapist.
Ann graduated from Sydney University in 1983. She returned to Sydney University in 1994 to study for a
Post Graduate Degree in Musculoskeletal Physiotherapy.
She has worked in private practice for over 35 years, including running Burns Bay Physiotherapy in Lane
Cove for 26 years with my sister.
As part of my commitment to the physiotherapy profession she served on numerous state and national
Australian Physiotherapy Association committees over an 8-year period, including 1 year as the NSW
Vice President.
She worked in a variety of practices before starting Burns Bay Physiotherapy in 1996. She ran this
practice for 26 years. Overall, she has over 35 years of experience in private practice.
Ann continues to pursue her interests in understanding and applying the latest research in the field of
Musculoskeletal Physiotherapy, plus her years of experience to achieve the optimal results for her
clients. She has particular interests in back pain, lower limb problems, shoulders and chronic pain.
Outside of work Ann enjoys spending her time cycling, gardening, and spending time with her family.
“My passion is to achieve great outcomes for my clients so that they can enjoy the best possible quality
of life. Whether your pain is of short or longstanding nature, I am keen to work with you to achieve great
outcomes.”
Bec Meakes
Bec has always loved to see the benefits of movement and being active in her own life. From a young age she was involved with her local swim club and competed at a National level. However these days, you’re more likely to see her walking or running at the park with her two kids, or in the Pilates studio.
Since graduating with a Bachelor of Physiotherapy, obtained at the Australian Catholic University, Bec has a wide range of work experience. From helping community sporting teams, private practice work, and teaching Pilates.
Bec’s goal for her patients is to help restore and maintain movement so that they can live their life to the full. She utilises education, hands on treatment and a customised exercise program to help support people towards their more specific goals.
Stephanie Hudson
Steph has always loved sport and exercise and was heavily involved in athletics for over a decade. She also played hockey and touch football for many years. This love of physical activity and sport combined with a deep care for people turned into a career as a physiotherapist, helping restore people from injury or pain to ensure they continue doing what they enjoy.
Steph graduated from a Bachelor of Applied Science (Exercise and Sports Science) in 2011, and a Doctor of Physiotherapy degree at Macquarie University in 2015. While studying, Steph conducted research with physiotherapists at the Australian Institute of Sport looking at predicting and preventing injuries in elite athletes. For the past 7 years Steph has worked with a range of sporting, musculoskeletal and women’s health conditions and has trained extensively in the treatment of chronic lower back pain.
Steph loves being outdoors, anything from hiking up a mountain to relaxing at the beach. She loves a hard CrossFit workout, going for a run or working out in the home gym. Most of all she loves spending quality time with her husband and two little boys
Steph is currently instructing pilates classes in our Asquith clinic.
Maya Khanna
With 20 years experience as a musculoskeletal and rehabilitation physio, Maya enjoys teaching people how to get the best out of their body, no matter what stage of life they are in.
Maya previously worked as a senior physiotherapist at Mt Wilga Private Hospital and has extensive experience in pre and post operative rehabilitation, persistent pain and managing complex or chronic conditions,including a special interest in Long Covid. She is also a qualified Pilates instructor and has recently completed her Women’s Health training.
Maya loves to build rapport with her patients to ensure they receive individualised treatment and education delivered with compassion and empathy.