Table of Contents:
E200: True IT Band Syndrome vs Pseudo ITBS
Video taken from the channel: Performance Place Sports Care & Chiropractic
Top 3 Treatments For Iliotibial Band (ITB) Syndrome
Video taken from the channel: Bob & Brad
Knee Pain from IT Band Syndrome, Fix with These 3 Stretches/Treatment
Video taken from the channel: Bob & Brad
Ready to Race: IT Band Syndrome
Video taken from the channel: MedStar Health
Runners IT Band Injury/Knee pain Rehab, Running Form and Technique
Video taken from the channel: Douglas Wisoff
IT Band Syndrome (Outside Knee Pain) Exercises & Stretches. (Iliotibial Band Syndrome)
Video taken from the channel: Bob & Brad
IT Band Syndrome Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Running athletes commonly report pain and tenderness to touch on the outside of their hip or knee. This is known as IT Band syndrome, which is one of the most common injuries seen in athletes who have a heavy running workload. The Iliotibial band (IT band) is a thick band of connective tissue that runs down the outside of the legs, originating at the pelvis and attaching just below the outside.More: How Myofascial Release Can Prevent Injury.
How to Use a Foam Roller to Massage the IT Band. Lie down on one side, propping yourself up with one elbow, and position the foam roller just under your hip. Now, move your body forward so that the roller works itself down on the outside of your thigh; stop when you get to your knee.1. Strengthening your glutes.
If you understand that often the IT band pain comes from your weak glutes allowing your knee to turn in, towards the other knee, thereby stretching the band and irritating it as it rubs on your bony knee joint, then you can appreciate that by strengthening the bum muscles you can encourage them to hold the leg in a more natural, stronger position and reduce the.If you want to prevent IT band pain, also avoid rapid increases in running mileage. Try to increase no more than 10 percent of your running mileage per week, says Dr.
Laskowski.“The best way is to bend your knee at a 45-degree angle. If you have an ITB problem, you’ll feel pain on the outside of the knee,” says Dr.
Fu. “Sometimes an MRI can confirm it.How to Banish IT Band Pain for Good We asked the experts how to diagnose, treat, and prevent running’s most frustrating, most common injury You can avoid the torment of IT band syndrome.Some basic steps can help ease the pain and swelling: Don’t do activities that trigger the pain.
Take over-the-counter pain relievers. Wrap an ice pack in a towel and put it on the outside of your knee for 10-15 minutes at a time.1. SIDE LEG RAISE Lie on your right side with both legs straight. Slowly raise your left leg about 45 degrees, then 2. CLAM SHELL Lie on your right side with your knees bent at a 90-degree angle to your torso.
Keeping your feet 3. HIP THRUST Lie on your back with your arms at your side.How it works: The IT band is comprised of fascia, a noncontractile connective tissue. However, your IT band does not change length the same way your muscles do. Instead, it provides a stable platform for your lower leg when walking and running.
The most common site of IT band pain is at the lateral knee, but it can also irritate the lateral hip.Since runners are most commonly affected by IT band syndrome, here are some running tips to help you prevent IT band irritation and pain: hen training, do not increase your distance by more than 10 percent per week, take a rest day between running days, and build your speed or incline intensity gradually.Acute pain is like a warning signal that lets us know something is not functioning properly. But if you don’t listen to your body and make the necessary changes at the first sign of IT band syndrome, or don’t rest long enough, it can become chronic.
Chronic pain lasts longer than acute pain, and is more serious.More: How to Aggressively Treat IT Band Syndrome ITBS-associated pain tends to materialize at the end of runs, worsening with increased mileage. “You’ll stop and notice a slight burning on the outside of the knee, and it gradually worsens as you cool down,” explains physical therapist Steve Gonser, founder of RunSmart Online.After a long ride, many cyclists suffer from pain and tenderness across the outer part of the thigh.
If these symptoms last longer than a couple of days, ie longer than usual post-ride muscle.20 Easy Ways to Live More Sustainably in 2020. 5 To target the right muscles that will help fix your mobility and movement patterns, and relieve your IT band pain, give these stretches a go.
Iliotibial band syndrome (ITBS) — also known as iliotibial band friction syndrome — is a common1 and often maddeningly stubborn repetitive strain injury that causes pain mainly on the side of the knee, especially when descending stairs and hills.The injury mainly plagues runners, but a few unlucky cyclists and hapless hikers will get it too, and it may even be common in inactive people in.
List of related literature:
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from Orthopedic Massage E-Book: Theory and Technique | |
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from McGlamry’s Comprehensive Textbook of Foot and Ankle Surgery | |
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from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features | |
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from Bratton’s Family Medicine Board Review | |
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from Strength Band Training | |
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from Meals that Heal Inflammation | |
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from Weight Training For Dummies | |
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from Managing Sports Injuries e-book: a guide for students and clinicians | |
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from Mosby’s Review Questions for the NCLEX-RN Exam E-Book | |
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from Eye Movement Desensitization and Reprocessing (EMDR) Scripted Protocols: Basics and Special Situations |
212 comments
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@bob and Brad or anyone else…. If one leg is longer than the other would a insole help this? I Currently play soccer/UK football which is bringing on the knee pain. a couple of back injuries over the years has seemed to point to having one leg a little longer than the other
Hi thank you for sharing those stretches. Could you please share where you got your “pillow” or cushion for your head? Thanks!
Can stretching and strengthening the IT Band help with knee pain? Love that cat T shirt lol
Hi Dr Jo, what if I feel the pain with a straight leg before half way. I can’t lift my leg while straight any further than 1/3 before the sharp pain kicks in:(
All your videos are really helpful, thank you! I am noticing the adduction exercise triggered some irritation and tightness to the affected it band (just prior, I had felt a nice release from the standing stretches, particularly
the hip/low back). Should I modify somehow? Maybe start with fewer reps? Or repeat the stretches after the strength? If helpful to know, I have previously been diagnosed with SI joint dysfunction. Thanks for your time and advice!
Can I start strengthening exercises if I still have pain going up my outer leg or do I have to wait?
Hello….. I would love to know is there something you eat wrong because of this inflammation?
Can I use these stretching even if the knee cap shifts medially not laterally?
Beautiful, smart, helpful, understandable, enjoyable, beautiful… keep going Jo!
PCP diagnosed my hip and groin pain as an IT Band issue. Since all PT places are currently closed, he suggested your YOU TUBE channel. I am not a runner, I don’t have knee pain, I sit a lot at work. I don’t remember a specific injury. I am 50 years old. I have started doing your stretches. Should the tennis ball make the muscles soar? Or is this causing more harm? Just two days in to this. Wondering if there is more to it or just an IT band issue.
Whenever I run my knees hurt really badly do you think it’s because I’m used to running on dirt and switched to running on track and my legs aren’t used to the harder surface or does it have to do with my IT band?
Dr Jo you are by far the best PT website
Thank you
You have helped me
I believe I have IT band syndrome on my right side the exercises really help. Should I also do the exercises on the left side or is it fine to only do it on the right?
I just started having some pain on my outer thigh (r side only) when I lay down to sleep and then my knee started feeling like I tweaked it. I’m assuming now this is IT band tightness. I recently noticed that same knee goes nowhere near the floor when I sit cross legged on the floor. The other knee goes down just fine. I wasn’t sure what was tight. Am I correct? Thanks so much
How soon after knee replacement can I do these exercises safely?
Thanks for the helpful video, it is helping me a lot! What’s the story with this interesting shirt you are wearing?:)
LOVE That pillow, it looks comfy, do you have a link for that?
Hello dr. Jo, what would you recommend best for cubital tunnel syndrome
I am so glad I found you guys!!!! Thank you so much for the videos!
Does IT band cause twisted varicose vein beside knee cap and spider veins on legs?
Hey, thanks for the video! I know many others mentioned it, but the audio is blown out. I’m not sure what equipment you’re using but consider looking into the “GAIN” amount on your microphone equipment and turning it down to prevent “CLIPPING”. Best, -D
Hey I have a question that I havent been able to find an answer to anywhere. So i have itbs and so I’ve been rolling all the surrounding muscles and trying to avoid rolling directly in the side. In the first week of rolling I was feeling a intense sore pain when rolling. Now I’m feeling a sharp pain like I’m pulling the it band from where it con acts to the muscles. I dont know if that’s what is happening but I’m worried I’m doing damage or something. It’s a different pain I’ve never felt before. I usually roll once a day for like 5 to 10 min on bad leg. Any insights on why I’m feeling a different pain?
How many times a day do you suggest doing these exercises and stretches? also, I have a lot of pain at night if I put weight on my leg during the day. my pain is non-existent at night if I keep weight off of it during the day. This problem has gotten a lot worse because I am now 30 weeks pregnant. Is it common to have pain more at night with IT band syndrome?
Hi. Doctor Jo. Your video are really great. I was diagnosed with hip brusitis in February in both hips. The pain is on outer side of hip and front thigh muscles. The pain get worse after walking. I cannot walk longer than 5-6 minutes at time. I still feel pain. Nowadays I feel stiffness in leg muscles too. Please help
Hi, which order should we do a rehab sessions each day foam rolling first, stretching first or strengthening etc?
Doc daughter has sore outside hip from ball challenge in soccer. sore right by hip and hurts some while running. Was tight this morning. Does this video address that?
I been having it band for a while I’m 24 will I always have this pain
hi. is it possible to get exact instructions? i’m jogging 3 times per week for year and half. last 2 times i’ve got the pain in outer side of the knee. how often should i do exercises and stretches to cure it? when, in the mornings or before running?
I have a mild pain while walking….at the front of the left knee. At the bottom.
Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I’m training for a ultra marathon and can’t afford to let this knee beat me up, you rock
Why I have pain in the knee (lateral exterior) when I am stretching my ITB?
My ITB problem is what brought me to your channel a few years ago. Best thing that ever happened to me (Discovering this channel), for my mobility problems. Gratitude to you, both
Nice. How about an illiiopsoas stretch in the prone position?
Maybe I should keep my sqats to 30 degrees or less. Must remember: Bad leg in back for wall stretch. TFL looks tricky to stretch. Huh! Asked my PT to measure my legs and it is the shorter leg that suffers IT band syndrome.
Hello mam, will u plz tell us about the cervicogenic headache & exercises for that??
Dr jo provide stretches and glides for radial and ulnar deviations
i had a meniscus tear,will i always have it band syndrome?? i took ibuprofen since i didn’t have any arcoxia or celebrex
Hi Remy! Thanks for the informative video. Nice to see Remy.
Please, do you have any stretches to help calm spastic esophagus?
It really hurts.
Thank you very much dr jo I am going to do it rigth now saludos de tijuana
I had a TKR 7 weeks ago and because of a new severe pain I saw my Surgeon yesterday. He examined my knee and leg, I had put a dot where the pain is and he immediately diagnosed me with IT Band Syndrome, he said that my X-ray was fine and said he was going to try Cortisone injections and because I am already in Out Patient PT he would order Ultra Sound Therapy and see me in 2 weeks. This pain started a few days ago and was so painful I could not sleep. Are the exercises okay for post op TKR? You mentioned that runners, cycling and skiers get this, I read only 5% of TKR patients get this horrible Syndrome and sometimes need an Out Patient procedure to repair the problem. I don’t want to go through anymore surgeries as this one was a 6th surgery. I have had 3 Cervical 1 back and a Meniscus Tear repair that was a failure. I think that so many surgeries have put me at more of a risk for problems. Can I do your exercises, will they help my condition, I see the therapist on the 30th of September. Thanks for your video, it definitely help me to understand better what the problem is. My Surgeon did show me some pictures but looking at your skeleton made it clearer. Be well, take care of your knees!
Hi Bob and Brad, I’m not a runner but experience this pain. I recently had a bad spell with my sciatica, could that be the cause of this tension as well?
Hi madam IAM from India my son age (15) his knee not folding after injury while playing kabadi MRI report is normal he is suffering lot of pain when he walk &hip joint also pain pls suggest some exercises
THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I’m watching all the way over in sunny Scotland xx
Does anyone know how many of these stretches to do each day, and for how long?
Do squats help IT band syndrome?
Doesn’t it make it worse?
Repetitive exercise is the cause of the problem.
THANK YOU!! Definitely subscribing!
At first I wasn’t sure that was my problem because I don’t run or bike. I just like to sit a lot in cross-legged position and at some point the outside of the knee hurt too much for me to do it. Did the stretch and immediately noticed a difference!
I have this issue, from riding horses all my life. Now it pops out of place if I rotate towards that knee in my seat.
In how many days IT band pain fixed by these exercise……..???
The pain on the outside of my knee appeared after my total knee replacement. It feels like there is a clamp on the outside of my knee. I’ve been stretching my IT band but not getting any relief. Any suggestions? Thanks much.
I have been dealing with side of the knee pain for the last 3 years in both legs. I have seen 3 different PTs over that time, had both knees scoped, seen acupuncture, massage therapy, chiropractor and nothing has fixed my issue. I am convinced it is FAKE ITBS. Stretching always helps for the short term. But the kicker is when I lie down and arch my back the ITB pain goes away in both legs. I experience ZERO lower back pain so I never considered it as the cause until now. I wish this physician were near me as all the professionals I’ve been seeing have no idea what they’re doing to solve my problem (which is probably why I have become a YouTube patient).
Since I have no back pain, what stretches should I try to address my lower back and hip areas to address the L5 problem? (The L5 path you drew is exactly the pain I experience).
As a distance runner, I always know I can count on you two for my aches and pains! Thank you both a bunch!
My knee went out! how do it del with this? it used to pop back in, but the last 2 times it takes a few hours. try not to panic. not easy. what do i do to manage this in the future? no health insurance BTW.
I’m really liking the “Strong like bull hoodies”. I don’t know if I will ever be able to run again either, destroyed meniscus, torn RCL? Or ACL? Confused, always forget which 1, biggest problem though has been trying to get the tendons and other muscles running up the back of the leg behind the knee to stretch back out, I have that bend in my knee or quad leg look going on and it has gotten somewhat better but has not gone away even with the artificial cartilage injections surgery was in August getting a little nervous boys won’t lie
I’m a biker and skier. I’ve had right knee pain for months now.
Nice. How about an illiiopsoas stretch in the prone position?
Thank you! QUESTION: pretty sure this issue is what I am experiencing. in the meantime while this heals I am icing and using Advil and thanks to your video will now be doing these stretches faithfully. But man it kills me to put any pressure on my knee to walk. Should I stay off of it for a few days or try to slowly grin and bear it? Use crutches? A brace? I just finished 75 miles of the Arizona Trail northbound. Had no knee problems ever before that but wowser those hills and more hills led to this malady and it took me off trail before coronavirus did. I just didn’t stretch enough it seems. Thank you for your answer in advance.
I’m seriously crippled from knee pain, been having bad knee pain for months now and it’s tough to even run one lap around the track without shooting pain coming up on the inside and outside of my knees. Hopefully this is the solution, not sure what I’m going to do if it isn’t.
Hi there you are both hilarious & enjoyable to watch & to listen to, I nearly forgot about my lower leg pain & a bit of hip pain, that I’ve had since Oct 2019, I am so glad I found your videos, the main reason I found your video here on youtube, is because I spoke to someone at the gym today, FINALLY I found someone that suffered from the same exact thing I have, my pain has been nearly constant, sometimes I can barely walk even when I do use a cane,I went to a few Dr’s here in eastern Wa, I had X-Rays, an MRI, physical therapy & pain pills, like Hydrocodone or 500 mgs of Tylenol.
Well not much has really helped me at all & I go to the gym 3 to 4 day a week, I workout & I swim, that’s when I met this man that understood exactly what I’ve been going thru, because he’s had this lower leg pain, he called it (IT Band Syndrome), walla, I them looked on youtube & found you guys, wow finally I feel so much better, just pin pointing what I have, maybe now I can get this corrected.
SO I am wanting to thank both of you for offering your knowledge here, I am excited to start a regular routine of these ball workouts, I will try what you have offered here, thanks so much.
Sometimes i sleep on the loveseat and put my ankle on arm of it and let my knee hang inward that helps too
Are these ok to do 1.5 year after hip replacement? The surgeon was unclear on what all that I can do and just said don’t dislocate the hip joint. The PT said 1.5 years out that there shouldn’t be a dislocation issue. Your thoughts? Thanks!
Ah! Thats what i was doing wrong..on the my leg raises..thanks
I developed it band syndrome on a 200 mile bike ride. The pain has been gone for a while but the it band on the outside of the knee is still inflamed. How do i get it to return to normal?
Lmaoo. Im sorry im so juvenile i couldnt stop laughing wit first stretch exercise ♀️
I’ve been following Brad and Bob for about a year. My IT band has been painful for two weeks. My usual stretches just didn’t help. The wall stretch cleared my pain immediately. They are the greatest! Thanks.
I got told my a sport therapist researcher that it’s impossible to stretch the IT band and there’s no point doing massage on it due to it behind too deep.
Hi dr…i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching the band for some time and even had an injection but still cannot manage to jog two laps on the field.
My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?
excellent video! Thanks….. much needed for my screaming left knee pain lol
That first stretch was fantastic. Felt immediate relief! Immensely grateful. The other stretches look very good. Gotta get home to try them out. The one thing not covered is that usually the problem lies in an imbalance of muscle development. Ideally, one should rotate workouts run, swim, yoga, gym, bike, yoga, etc. And of course leg and hip stretches 4-6 times daily!
Thank you! I was in so much pain. These exercises helped a lot.
Do I have IT Band Syndrome? I have a pain behind my right knee, towards the right side of the knee (lateral side). I can walk okay, but I cannot run at full speed. I am not comfortable jogging. The pain and mobility worsens when I ascend stairs. I only get this pain after I go running. Should I take a break? I’m fine throughout the week, but when I go running on the weekends, this pain comes back during my run.
Important things:
I can walk! There was no ‘pop’ when the pain occurs, and I don’t feel like my knee is giving out. Again, this only happens when I run!
Instructions unclear, tennis ball is now lodged firmly in my rectum
Preserve your credibility by limiting your Ayn Rand quotes…
hi guys I am 65 and rode horses most of my life a few years ago i started getting low back pain and pain down the outside of my legs. it is so bad now that I havent rode my horses for a couple of years. I ve been working with the pain clinic all summer and we havent found out why. could it be ITB? I would really love to ride my horses again. the grandaughters are just getting old enough to ride with me.
Great video, love your stuff @Bob & Brad! I have read that having bowed legs (genu varum) can contribute to ITBS thoughts? And would treatment or preventative care change based off of this?
Лечил колено почти 3 месяца, делал УЗИ, ренген, ходил на физиотерапию, лазер и электрофрез, ставил компресс не помогало ничего. А сегодня сделал несколько упражений и боли нет. Посмотрю что будет дальше. Спасибо за видео.
when i’m stretching like at 5:10 it’s very painful. what is wrong?
Help! My left leg felt like it “unzipped”. This happened a year ago. Some times my leg is a little better and sometimes worse. The pain starts in the hip and seems to cross the hip joint, down the thigh, and it always hurts on the INSIDE of my knee, then goes down the calf and into my foot. At times the thigh pain is near the inside of the thigh. The calf pain can be outside the calf but is usually inside the calf. I don’t know what this is and don’t know which exercise to look up. I thought this one was it, but the pain is always on the inside of my knee. Please advise! Thank you!
Shoot I do bike and running well this defenitely answered my question. Thanks
Thanks for posting this video. I started training for triathlons in June of 2019. I was previously an avid Crossfitter with no injuries. I began to accumulate some injuries from the type of endurance training that is required for the sport of triathlon such as Achilles tendonitis, and most recently IT Band Syndrome. These stretches are helping me with my knee. I didn’t know what was going on. I was having severe left-sided knee pain inferior to the the patella. I knew it was from running, but thought it was a tear because the pain was so bad. I didn’t normally do a stretch routine other than runner’s stretch, and two or three other basic stretches. And worked with a foam roller. Now I realize how stupid that was not to be more serious about stretching and taking the time to take care of my body. I started this stretching routine last week, and have stayed off running. Still biking a lot of miles and swimming a lot of yards, but stayed away from running. I have tried staying away from running before with no relief. But this time, with the addition of incorporating these stretches into my routine, I have no knee pain. I could even tell a difference the very first time I did this routine. I hate to stretch, but if it helps with my knee pain then I am going to keep on with this and I also had Achilles tendonitis and watched your video on it and I have been doing those stretches and massage techniques as well. That’s been about 6 months ago and it worked so I returned here to relieve my knee pain. Thank you so much for these videos. It has been very beneficial to me.
The intro is about as cheesy as possible, but you guys do such a good job, it’s hard to fault you.:) Thanks for the input! I have something new to try.
I am hockey player me suffering from hamstring injury 8 month plz help me sir
You guys always end up helping me diagnose my pain and then fix it. Have always come to you for relief, for 3 years now. Very grateful!
Bob and Brad, I hope you see this message quickly… I just had TKR on 2/3/20, I was sent home On 2/4 with no complications and roughly hitting 90 deg.
My problem is EXTREME pain in left outer thigh that extends to outside knee… Unfortunately due to therapy requirements I cannot stop the excercises for ROM.
PLEASE give me some simple advice to manage both issues, I do not want to fall behind on therapy waiting on the IT band to recover…:-(
Thank You both!
Can this ligament get caught on the side of the knee and then pop back into place when the knee is extended? I’m experiencing unpleasant and painful tension and one big pop on the outside of my knee every once in a while when I go to extend it.
Ooohhh, Ok! it’s the green band that is getting stretched by doing the wall stretch. To say, even after minutes of doing the stretch, I can feel how it stretch my green band thanks again, just maybe this 65 ole girl will become her 40 year ole self ☺️
I dont really have knee pain, i do a lot of cycling a lot, the pain is IT band only????????????
Leading with an Ayn Rand quote. I picture her cackling with glee as we poor underachievers writhe in pain at our IT band injuries.
Hello doctor, can we start these exercises from the first day of injury or have to wait until the swelling goes away?
Thank you for the information. I love this foam roller it looks like it would feel great.
i am having pain in my left leg lower knee. it pins when i walk. can u plz help for same.
Heart was broken when you said to stop running, but the stretches you guys showed are working wonders!
If you always sit a particular way, try sitting the opposite way.
I have a labral tear, IT band pain and knee pain on my left side. I just finished 4 weeks of PT but crossing my left leg over my right still hurts badly and the figure 4 on my left is quite painful for my left knee. I’m not sure what to do now. I can do bridges, squats and leg lifts w/out difficulty but rotating my left leg inward hurts in my hip joint. Please, what do you suggest I ask my orthopedic doctor when I return? Thanks for any help you can give. I can also rollerblade w/out any hip discomfort and minimal knee pain.
Ice before? I get reducing inflammation but couldn’t that promote injury by hindering IT performance due to the cold making the ligament tighter prior to use? Shouldn’t you just loosen it up with SMR First and ice after activity? What are your thoughts please?
Good video, but unfortunately the audio is exploded. Very, very helpful. Thank you!
How long should you rest? I stopped running for 2 months, starting running again and lasted 10 minutes! So how long does it take to get better?
Thank you sooooo much for this!!! I’ve been following you guys for about a year (have a severe herniated disc in my back and three in my neck) and I just started getting horrible hip pain that my RMT said this morning was from my TFL and I came on here thinking “I am sure Bob and Brad have a video for that!” Sure enough I was right. Just did all these stretches and it helped a ton. Thank you!
The tennis ball on the glute saved me on the 2019 L.A. Marathon.
Thank you for the video.
I have MS..I have horrible R sided hip pain. I think my TFL..glute..psformis..ilio spas…quads..IT band are all tight. I need help for all of these. I also take muscle relaxants..
Thank you for your informative video….HOWEVER….you refer to the “band” as a ligament. A ligament is a connective tissue that attaches “bone to bone”. A tendon attaches “muscle to bone”. The ITB (as you stated) attaches to the TFL and the Glute muscles at the superior aspect. Therefore, shouldn’t the “band” be more so referred to as in the tendon family, as opposed to a ligament as you stated? Thanks again.
Great videos.. can almost pinpoint where they throw in jokes xD two work well together
I love your videos, thank you! 1) Really funny and 2) Really helpful. This was incredibly helpful for my it band issues (runner) Thanks!!
Enjoy your videos. Like the videos being humor filled and to the point.
Brad has to be from Canada or up north (Wisconsin/Minnesota?) Lol his accent!
Thanks for the great videos and information. The audio seems scratchy to me ; don’t know if it’s my computer or others have mentioned it. I appreciate all the help I have gotten from the videos!
Would distraction help.. Like with heavy band and foam rolling the it,-band..
You guys are lifesavers! Every time I have an issue I know that more likely than not you will have a solution. Thanks for keeping me running strong, literally!
omg, i Do Not have sciatica as i thought. i have a tight I.T. Band! You guys are so funny. New subscriber here!
Do squats help IT band syndrome?
Doesn’t it make it worse?
Repetitive exercise is the cause of the problem.
I am having IT pain on my left side. I am defiantly a forefoot runner as I run in sandals or barefoot. I have an anatomically short leg on my right side which causes that foot to tow out and my left hip is pushed out to compensate. I figure this is why i have the IT issue, but I dont know if I can fix it. Any help here would be nice.
2020 and the “experts” still cant agree on whether the IT band can be stretched at all. Lots of folks telling how to fix it who have never suffered from the condition themselves.
Thanks for sharing, Doctor Jo. I often do hip abduction on side lying to strengthen my hips because i have weak hips. But every time I doing this, i feel tight on my IT band, is there anything wrong in the way i do this?
Watch this video not one of the hundreds spruiking foam roller or symptoms management as some kind of remedy. Thanks, Mr Wisoff. Signed, not out of woods yet, ITB sufferer.
This is an outstanding video. Reminding us once again to see a PT who specializes in running for ultimate resolution.
Great video, really. Do you think a more bent knee can help to reduce the load on the knee?
Yea I can vouch tht, I had the pain and with frist stretch its went down
Your analysis is really sharp and helpful tnk you!!!!! I solved my IT band syndrome watching your videos… Form really matters!!
Great video. I had always suspected that fixing my running form had helped me get rid of my knee pain but I never knew it was IT band related. Nice breakdown: it was very informative.
Hello! Thank you very much for this video!
I’m from Brazil and I’ll get in to the police in 30 days.
I would know How long to recover my knee
Thanks!
im very worried bcoz the pain is terrible im suffering this frm mny months i cant stand properly when step out of bed i have hold the wall nd walk aftr walking few step its normal nd when i sit nd then cant stand properly i have tried many excercise but didnt work plz reply help me
Wow I finally found a video addressing running form. But should I use a knee sleeve while improving my form?
Great vid! I figured that i have the same problem. Can you explain more about exercises? Thanks
Wow really great Info and love the vid, actually showing the imbalance, will use this with a few of my athletes that have ITBS right now.
Great info. How long to recover from a combo of it band syndrome and patellar tendinitis?
I have had it band sandrom since 2017 but I did physical therapy at Boston medical center in Boston it don’t work
Pain in my hip has hopefully gone for good. Doing too much too soon with not stretching properly has no doubt caused mine. BUT, the knee pain simply won’t budge. No pain while running on it, or indeed after my run but just a constant pain that won’t go.
is it possible to run again? I get terrible knee pain when I run, but I dont want to give up running T-T
“MY STORY OF ITB SYNDROME”
Bro I was playing Badminton without doing warm-ups. When I jumped mid air for a smash in sideways and then when I landed it, that’s were it happened.
It freaking hurts alot!!! It is scary because you thought it was a closed/open fracture or dislocation that’s why I never dared to look at my left knee when I was on the floor. The immense pain will make you lie down and call for help. I was so scared that what if my sporting days will be over and I will never walk/run properly again forever because of my knee. Then after 10 minutes on the ground, I regain my self and I finally looked on my knee. As I checked, no bones were deformed or bones getting out. Then I tried to move it, I can move it but with the feeling of pain and weirdness of my knee, that my joints/bones were not aligned.
I did walked but I was limping and I can feel the immense pain radiating in my knee.
That’s how it feeeeels, now it’s been 2 months and I haven’t been to the therapy yet just what the doctor suggested to me. And I can crack my left leg just like cracking the knuckles. I’m scared to jumped or run because I can still feel the bones/joints are not freaking aligned.
Please Help…
Although factual, your presentation is not that clear. I couldn’t figure out exactly how to correct the issue. Relax the upper half, be straight up/down and don’t use heal strikes, but rather flat foot the strike?
I dislocated my knee cap ( patella ) and later on it brought It band pain and I can’t seem to get rid of it. It just keeps getting worse. I’m constantly on meds, icing, heating, stretching and foam Rolling. I do gymnastics but I can’t currently do it because of my IT Band pain and knee pain ( I had knee surgery )
Hi dr…i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching in and iven had an injection but still cannot manage to jog two laps on the field.
My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?
I am actually astonished at exactly how quick this unique knee problem treatment “Yοyοkοn Vxy” (Google it)starting working. Immediately after one week of use I discovered a noticeable difference with my knee discomfort and also am not anymore consuming pain medicines. I am actually thrilled at how speedy this guide starting up working. Five stars for this item, recommended..
All the cure, this knee problem guide “Yοyοkοn Vxy” (Google it) is the most beneficial so far. Not merely did it get rid of my knee pain in one week, it also almost entirely treated muscle tightness when getting up soon after sitting for a little bit. There is none other products that have demonstrated a similar outcome as this..
I’ve had this pain on my IT band for a few weeks now. Some of the easy methods I tried that worked for me is 1) sitting on a shiatsu massage pillow on a sofa and moving the massager to the injured areas allowing the massager to hit those IT spots 2) Using a vibration platform machine, you squat on it and move your upper body forward until you create a very tight stretch on your IT band, then increase the intensity of the vibration machine and stay on that position until it loosens up the knot and the pain disappears. That worked quite well for me 3) Getting someone to do a deep tissue massage all along the IT band.
Foam rollers are good but it’s very difficult to maintain the pressure on it. The above three methods are by far the best esp. using the vibration platform. Goodluck and let me know how you go with it. May/5th 2020. Just letting you know now that I was mainly referring to my hamstring which is different to the IT band. I guess the hamstring and IT band has some connection. Good luck anyway
It also hurts if you are a mechanic, kneeling down to put vehicle after vehicle on the hoist.
Thx for these suggestions. Both TKRs resulted in IT band pain for me which inhibits recovery time. Very helpful.
I have stabbing knee pain only when I run. MRI showed it wasnt pes bursitis. Shot did nothing. Cant figure it out. Any ideas
have itb syndrome both legs due to cycling. My quad starts hurting after 10miles which I never had any problem doing used to do 80miles… I’m gonna try this out hopefully it works. Been this problem since Dec.14 2014….
I’ve had IT band perhaps three times in three years (always faded) but this last week was the worst and it wasn’t working running it off. I am now on day four after doing all the stretching (just massaged the TFL area) and in normal movements I haven’t had one painful or inhibiting twinge today and yesterday felt about 85% already.
Update: I’ve just come back form my first light run in a week (and aside from insecurity through waiting for pain) all went brilliantly! No pain and onward and upward on my next run in a couple of day! Thank, Bob and Brad!!: ) #stretchstretchtrech
This makes sense to me and the best i’ve found so far. The last two stretches and variations will do me just fine: )
The wall stretch I had heard you can not stretch the IT band, so what does this stretch do for one performing it. What I do know when doing the wall stretch for both sides my hips felt good.
Any idea what to do if you have pain when extending fully your knee and laterally it hurts when trying to hyper flex it your self using no external sources. Also when almost fully extended feels like patella moves laterally and makes crackling noises with no pain.
So I find what is an even better multiplier is using the infrared heating pad you guys recommended, then doing the rolling, then stretching.
I would get cupping massages on and around my it band and it works wonders for me. It is painful while you’re getting massaged but at the same time it feels good. Afterwards you feel so much relief it feels normal. Depending on your activity it’s how often you’d get the massages. The more you do it the better it gets! Hope it helps someone!!
Wow! Your presentation and audio have improved so much in 5 years!:D
I think the outside of my knee is also a little swollen. Should I keep doing this?
How the hell was 8:14 not the thumb nail? You look like you are trying to out diva each other.
Very good, ´´Believe you can and you´re halfway there. Theodore Roosevelt´´
Yeah I need this right now my knees are hurting so bad I can barely walk
Can you please tell if there is non surgical way to remove cysts in knee? And how to over come that pain?
Man I subscribed just because your videos seem like they were filmed in the 90s. Legit.
I think u guys are great, I love the humour.!! And you’re dead famous!
BUT!
I’m now super confused (Im also from the UK and easily confused, but let’s not get into that!). I’m also super ignorant of PT, along with having a small amount of possibly dangerous knowledge gained through good ole ”utube-n-google-research”
Im confused as to WHY your IT band would be tight..
.and if it’s tight because of posture…eg narrow stance and your knees going in ( my hips rotate inwards and my knees tend to go right in, ankles collapse in etc) then isnt that going to cause tight adductors and that muscle that goes near your groin, and weak and over stretched abductors and gluteus min and med? As well as over stretched TFL.?
Sorry this is so long..bear with me please!
assuming that’s all correct… is that correct? I have some questions…
1. If IT band can’t physically stretch as it’s cartilage, what is purpose of rolling on it?
2. Wouldn’t rolling on it, putting pretty much your whole body weight on it, compress and stretch all those outside hip muscles more, when they’re already maybe overstretched and weak?
3. Would functional loading exercises to strengthen outside hip and leg, and muscles around knee, and gentle massage of the inside hip and leg, TFL and outside hip and leg be more indicated? That would mean (is this right?) focus on rotating hip out more, activating the outside muscles to help that and stabilise things, so the knee would go in line rather than in, and the ankle straighten and stop falling inwards?
I’ve just read about a change within PT away from some of your stretches but I may well have things all backwards…..? Many thanks
I am feeling some good stretches.. Thank you for sharing.. With regular stretching/exercise, does this condition ever resolve?
Hi Docs■ I had 2 hip replacements 12 days apart 6 months ago■ Before I came home I had 6 weeks of therapy at Glengariff Rehab stayed there 4 six weeks■ Went to my surgeon Dr Krauss in Ny and said I was doing great but need to exercise the ITB STRETCH FOR MY HIPS ■ Please respond ty ■ RACHELLE
Wow! Great advice but man you guys still look great. It has been six years and did not age.
Very timely. I finally knuckle massaged my TFL, the other night, in bed, and relief was immediate!
thinks im 72 and thats what i have my lift side of my lift nee so thinks
This explains my knee pain, Im a nail tech and sit many hours a day and have knee low back and wrist shoulder blade pain, ugh
New to your station. Really enjoyed the clarity and simplicity. What is the purple pillow?
Was this the face that launched a thousand ships,
And burnt the topless towers of Ilium?
Thanks guys! I’ve recently started getting pain and cramping in my knees. Definitely from driving for work. Appreciate you guys so much!
Hello doc, I’ve started playing badminton, and developed outer knee pain on my right leg. Is it ok if continue to play?
Thanks Dr. Bob and Dr. Bred for sharing such a great videos. I really appreciate your work. Bravo!! love from Pakistan ☺️
The inside of my knee clicks when i walk. Is this caused by tight it bsnd?
How.
How.
HOW. DO. YOU. KEEP. READING. MY. MIND! What is this sorcery!
❤️
Great stuff guys! THX I have very tight IT band(left side) with a very inflamed left hip bursa. Just started PT and hopefully PT will work. Very concerned about my hip bursa being so inflamed. Another cortisone shot coming up at the end of January and I guess along with the shot and PT and icing I can expect my hip bursa to get back to normal? How many weeks will this take? THX again.
These stretches do nothing for memy hips (front, back and sides) are so tight.
I massage, foam roll and use the trigger point ball daily, but still get tingling all down the backs of both legs down to under my toes.
Even my butt is weird shapedthe circumference of my hips is muscular and bulgy but my actual glutes are dead and soft.
Sitting doesn’t help and lying down isn’t comfortable either.
Might just set it all on fire and start again…. get a refund of sorts.
Question. If you had tight IT bands, is that similar to what you stated in the video?
Help me please…, its already pain i have on my knee bcoz it band, will the strech help if it already pain, or i need to wait the pain reduce, then start the strech bfr doing any exercise
I like how they look like corporate executives, and the video feels like its from the 1980s.
I have been struggling with itb for two years now please help
I broke my tibial plateau in 2017 and suddenly started having pain in that area a few months ago. Thank goodness it was “only” my IT band. I am adding these stretches right now! Thank you!!
I developed severe IT band issues leading up to my marathon and I watched this video a few days prior I’m sure it’s what saved my marathon debut! I ran, focusing on my form and had no pain during the entire race! It’s incredible! No problems a day later either THANK YOU so much for sharing!
xpliu16 it really works! I learned this exercises in my pilates class for my IT band syndrome and really relieves the pain!
you guys are great! good videos and good insights. please please please get some microphones that aren’t so cheap. it makes your videos unwatchable, which is very unfortunate.
Bob and Brad, the two most famous, physical therapists, on the Internet. Catchy!
Do these stretches ultimately help with the pain in the knee? I have pain in both knee and hip. And can feel the stretching in my hip only. Thanks
Hello…how is IT Band syndrome diagnosed? Would an MRI show if it is an IT Band issue or perhaps a nerve problem? Thank you…
I have had pain in my leg from my knee to my waist for over a week one set of theses exercises has helped a lot thank you for this video it was very helpful.
You guys need to use lavalier or shotgun mics. Audio is horrible.
sir I had my left knee acl operated 10 months ago, now while exercising I feel slipping of muscles or don’t know what backside of knee
why it’s happening??
my doctors advice is RICE
Rest
Ice
Compress
Elevate
and of course the stretches.
these are things you can do at home
I have IT Band Syndrome from waist to knee, especially in the main part of my thigh. I have Adhesive Arachnoiditis, and we believe this is why this developed. Yesterday, my PT massaged my IT band with a hard plastic roller, and it was EXTREMELY painful. It’s still very sore and tender. He said he could feel adhesions in my thigh.
My question is this: I’ve read that the IT band is not a muscle, but cartilage, and that stretching it won’t help and may hurt it. What is your opinion? Does massaging get rid of the adhesions? And can ultrasound therapy help?
The audio is constantly peaking. Need to turn down the gain bro
Thanks for sharing your stretching techniques. I do have major tight IT band and sciatic pain at the hip going down to my knee on my right side. I will try the stretches to see if it will bring relief.
I’ve had this problem for 6 years, pretty much stopped me in my tracks. Tried all the recommended stretches etc literally made no difference.
This gives me hope. Thankyou
hey. can you do over the AUDIO on this…it’s all distorted…
Thank you so much for posting these videos!!!! You guys are so informative and amusing and just seem like the most genuine and nice people. ♥️
When I try to do the self massage it hurts like hell I am only 25. I’ve had this problem for years and it’s just slowly getting worse. I have a snapping hip (right side) & my knee cracks a lot, my foot has a high arch so maybe is the root of it all. Anyway, it’s stopping me from being able to do some things in yoga these days…I think I need to see my dr & get referred for physio, but I’m going away for a couple of month so I need stuff to try by myself whilst I’m away. I will try these things in the video.
Good job guys! I did the stretches and it works for me. Can’t wait to go out and run again. Thanks very helpful video..
I really look forward to your videos. They are very precise and funny as hell.☺️. Thank you, From Oregon.
Im a mountain hiker and former speed skater. Woke up this morning limping around on my left leg. Of course pushed through it then got some vertical feet in today hiking for about an hour and it felt better, but came back home and was the same as this morning.
THIS video is straight forward. No blah blah and what you’ve presented just plain works. Im already improving. Question: Why does vertical hiking make it stiff?
Great video!! Thanks! Do you have a video for a quad strain rehab and strengthening?
When I do the first stretch at 1:20, the area pops like crazy. I get pain on the left side of my hip near the ITB. Probably 4-5 cracks/pops, on both sides. I went to physical therapy for 2-3 months and nothing improved. Anyone have experience with such a condition?
Brad & Bob are so great! Thanks for this video. I’m going to try it.
foam rolling only worsens ITB-pain. And being able to stre ch the ITB is a myth!!!
What do you recommend when this fat transition from the hip goes to the inner shin of the knee instead of the outside? This has happended to me and I have been dealing with the pain for a few years.
Thank you for these, that added two more to my set! And the massage you share makes my knee less tense! See, I’m not a runner but I was born 3 and half months early. So my knee caps didn’t fully grow into one piece. My knee caps is in two. And the IT band splits over that gap. I was diagnosed three years ago. There nothing really the doctors can do. I have to deal with it rest of my life. I still have flare ups…but in 8 months I haven’t had any issues but last few days I had a flare up. Thank you for sharing these!!
Great stuff. My doctor recommended the IT roll, but I hurt so bad I’m not walking. I will start with the other two stretches first now. Thanks
I was just diagnosed with IT band, my Doctor offered me the Cortisone shot because he saw that I was very much in pain, but I declined. My question is, I was a softball player for 6 yrs, but I haven’t played for over 20yrs now, Lol why do I still get it? I’ve been icing and relaxing with 600mg of Ibuprofen for the last 5 days, how muh longer is this gonna last?
Does “pressure on/pressure off” go for all stretches, generally speaking? Are there any that should necessarily be static?
I had right total knee replacement. My I T band is sore and tight. My knee is very swollen. Should I do these exercises? Would cortisone shots be in order?
thanks for the self massage. I work long shifts so this is perfect for when Im at the office all day
Seriously? Stretches shown for educational purposes, done by a man with a dress shirt and tie. Doesn’t really do much for me fellas.
After my second hip replacement it took a few yrs and then i started feeliing numbness in the thigh IT band and that was the signal that i had better sit down because right after the numb feeling a sharp shooting pain would flash down the IT band and would last just a min. or two and then gone. It never bothered my knee (or maybe it did i wouldnt know since i was so involved in the pain!) I still have it but not shooting pain like that but i do get a burning sensation in lower back when repeatedly bending at the waist.
My pain weirdly enough only hurts on the side if I kneel on my knee if I kneel on my right knee it hurts on the right side on the outside
5:35 when I do this I can feel the stretch, then suddenly something moves/pop along the side of the leg/IT bad area… Bad? Doesn’t overly hurt, but certainly feels a little weird.
I thought this video was and older video due to the audio until the guy said to google where to get foam rollers
I have been diagnosed with IT band syndrome. However, my pain is up near my hip, and I have a large numb area on my thigh. I’m receiving PT twice a week, and it helps tremendously. But I’ve been going for a year now, and I’m wondering if it will ever get better. I stretch every day & I box 5 or 6 times a week, normally (when not quarantined).
What is it if the side of my knee and the side of my calf is in pain but there is no pain shooting through my knee cap?
Thank you so much for this….. the UK NHS doctors and physios show no knowledge of this.