Fix IT Band Syndrome (NO FOAM ROLLING or Stretching!)
Video taken from the channel: Squat University
IT Band Syndrome Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
NEW IT Band Stretch/Massage That Works; STOP Knee Pain
Video taken from the channel: Bob & Brad
PERMANENT Fix for IT Band Pain!!
Video taken from the channel: ATHLEAN-X™
How to Do the Advanced IT Band Stretch. Begin in a push up position on your hand and toes. Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture). Slide your left leg back as far as comfortable.
Keep your hips square to the floor.Lift your left foot behind you and wrap a long yoga strap or resistance band around it. Bend the right knee and lean forward until you feel the stretch in your left quads and hip flexors.Progression: You can increase the intensity of iliobtibial band stretches by using a foam roller.
Lie as shown with the roller underneath the area of pain (at a right angle to your body) and as you hold this stretch, gently roll backwards and forwards on the roller. Belt IT Band Stretch.Traditionally, foam rolling or stretching movements are touted as the cure-all for a painful IT band (short for iliotibial band, which runs from the crest of your lateral hip to just below the knee joint).
If you’ve ever foam rolled your IT band, you know how much it hurts.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.The ITB is a thick band of connective tissue that provides stability to the knee. It runs along the outside of your thigh from your hip and inserts into the outside region of the patella (knee cap).
Attempts to “roll out the IT band” in an attempt to “stretch” it may bring some temporary relief, but the pain returns after a short time. Rolling the lateral leg on a foam roller has little impact on the IT tract, but may influence myofascial trigger points in the vastus lateralis.The best way to avoid a tight IT band is to continually strengthen your hips and glutes, stretch to keep muscles flexible and use a foam roller, when possible.
Try to stay active versus sitting all day and be mindful of overexercising.Try this stretch, which is the best for IT band stretching, according to Dr. Laskowski. Stand near a wall or a piece of sturdy exercise equipment for support.
Cross your left leg over your right.Stretch your IT band, hip muscles, thigh muscles, and hamstrings often. Use a foam roller to loosen up your IT band.
WebMD Medical Reference Reviewed by Tyler Wheeler, MD on May 27, 2019.We need to stretch the band in a very specific manner in order to get rid of our knee pain. The most effective stretch is going to calm down the overactive muscles and wake up the underactive ones. We need to loosen the tensor fascia latae and peroneus longs, but tighten up the gluteus maximus and tibialis anterior. An ideal stretch will combin.
The most common IT band stretch (crossing one leg behind the other and driving the hip out to the side) is more of a tensor fascia latae stretch, which could be helpful if the TFL is tight.Stretching is by far the most common advice given to people with lateral knee pain. Most ITBS patients are told to stretch by a doctor, physical therapist, or massage therapist. But there is no evidence that stretching will prevent 3 or fix 4 IT band pain.
No researchers have studied the problem properly, and the preliminary data is underwhelming.Lean to the right side as far as your body will allow, feeling the stretch in your knee and outer hip. To deepen the stretch, you can reach your left arm overhead.
Press your left hand into a wall.It’s tissue, not a muscle, so you can’t stretch it out, you can’t lengthen it and you can’t fight it. What you can do is strengthen other areas so that your IT Band isn’t taking a beating for their weaknesses, poor form or from sitting all day.
List of related literature:
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from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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from Injection Techniques in Musculoskeletal Medicine E-Book: A Practical Manual for Clinicians in Primary and Secondary Care |
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from Relaxation Techniques E-Book: A Practical Handbook for the Health Care Professional |
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from Healing Back Pain Naturally: The Mind-Body Program Proven to Work |
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from Mindfulness-Based Cognitive Therapy for Depression, Second Edition |
154 comments
Any suggestions on how to use a foam roller if it’s hard to get on the ground?
So glad I bumped into you two! I have had nothing but pain free days and quite a bit more of peaceful sleeps!
much ❤️from Edmonton Alberta Canada !!
Wow! Just wanted to say thanks for posting this thorough video on this common issue. I’ve been experiencing this for years, and I was just used to telling people that I had “weak knees”, and just avoided activities such as running far or hiking long distances.
I bought some basic resistance bands and used them to perform these leg lift exercises daily for the past 6 weeks until these muscles strengthened to the point in which I felt I could almost snap the resistance bands while using two at a time.
I literally freaked out when I went on a 15 mile hike with 5,000 ft elevation change and experienced no pain whatsoever! Did a similar hike a few months ago and was in so much pain I limped all the way back to the car, so this is an incredible and life-changing improvement for me. Thanks so much again!
When I try these stretches at the end I only.feel them in my calves nowhere else
Hi Doctor Jo, how often do you recommend doing these stretches / exercises in a week? I am suspecting ITBS is causing pain in both of my knees after I increased the number of miles I run per week. I have taken a break for longer than 6-8 weeks, but sometimes the tiniest movement can irritate it again. I just don’t want to over do the stretching/strengthening. Thank you!
11:20 anybody scared that Jesse might sprain the crap out of his ankle?
#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!!!!
Just came back for a refresh! Thank you I need to work harder!
This is probably the best video on IT band issues on youtube
If any of you have watched the office, dwight says this exact same thing to andy. “If you squeeze your buttocks while walking, you can really take the pressure off your knees”
I did this and experienced a bit more pain for the following few days
I strengthen my glute medius and now i have no pain!!Thank you
Omg!! I had an acl/mcl repair a year and a half ago and every time I walk I get killer pain on the outside of my knee. I just tried his exercises and my pain and stiffness immediately went away. So crazy just saved some cash. Thanks!!
I was taking a circuit training course at the gym years ago. Did some variation of the forward lunge. Felt like IT band was on fire although I didn’t know what that was. Started foam rolling. Very painful, didn’t help. Thank you Jeff and my superhero Jesse.
You guys are great, dedicated and taking this seriously! Thank you!
Still don’t know why there are people who leave a thumbs down to his videos. C’mon you guys all of his videos are free.
I have been ruining for 6 months, recently I started doing long runs, my IT band was been a bitch, and I could not walk properly because of the pain. Now after doing some of these exercise I feel better and it this has stopped affecting my performance negatively….
Strained my IT band at the knee gonna give these a try been struggling for months with rehab
That one “introduce me” part with Jesse drove me to drop a Like and subsequent Comment. I’ve already subscribed, but I went ahead and unsubscribed just so I’d have the honor of subscribing again.
I’m just really into meming.
At about 8:30, Jesse uses a resistance band. I found latex ones that work well for this exercise. They’re 41″ x 0.5″ and made by Merrithew: “Resistance Loop Light Strength.” and “Resistance Loop Regular Strength.”
https://www.merrithew.com/shop/fitness-accessories/resistance-tubing-bands-straps
They’re also available from Amazon.
thanks for the explanation and also for the exercises that after doing them I feel that the left foot is more functional.
Going to try Dan’s stretch and the leg hang. Why not Brad, why not?
I just came back from a run and had a 6/10 pain in my IT Band. Just did these stretches and saw immediate effect!! Thanks Jeff. Never disappoints!
Amazing just to try I feel much better! I though it was my ovaries causing me pain, definitely I will check with dr, but most likely is this IT Band Thank you Thank you
Thank you Thank you Thank you! Healing already just doing the push down on the roll up pillow.
Thank you Jeff, I started running because of the GYM`s being close and this was the first problem i faced. and within a few weeks of doing these exercises the pain was gone!! thank you!!
I was suffering from this pain from last 2.5 months, seen many videos and tried types of stretching, medicine, but it wasn’t helpful,
But your video ATHLEAN-X it is truly helpful for me, just done it for 2-3 times and now its gone.
Thanks a ton to @ATHLEAN-X
This is the second video I watch in this channel and I’m already a fan of Jesse I really like how much information give about the muscles because this way I can understand better what’s going on.
I’ve hip pain and still struggling about what’s causing it. I think it’ll be the gluteus because during lockdown I tried to do exercise. Looks like I started too hard so all the exercise that involve gluteus my body have been looking for supplementary helps of other muscle and that causes my hip pain… Now I need first to fix that and do my gluteus stronger
I’ve been struggling with ITB syndrome for over a year now, this video has been an absolute life saver. I was at the stage where I couldn’t even run a mile without pain, could barely even cycle. This simple exercise actually works, I’ve been doing it for a few weeks and already I can run a couple of miles pain free. I’m just going to keep at it and hopefully I’ll beat this problem for good.
You guys are great. Helped me multiple times Now waiting to see you on TV or hear you on radio!!!
Doctor, could you please make a video on Deadlift WARMUPS and How to deadlift correctly. Please!
I have learned more about my it band problem watching this video than 3 years of dr visits and two years of physical therapy. Thank you
I sit on the edge of my seat waiting for Bob to say “instagram” hahaha!
Hello from Australia! Finally a well-explained description of the problem I am having and the solution. Thank you so much!
Jeff thank you so much for this!! I have been in intense pain in the area from lower left back to knee and I stumbled on this video and tried it as you were demonstrating it and the relief was instantaneous. Because of cancer cells in my hips and spine I assumed it was because of that. I can’t believe the difference after one set of the seated exercise. It feels good to be able to stand without pain!! Immensely grateful!!If life ever allows it, I hope I get to meet you some day. May God bless you for what you’re doing!
Thank you so soooo much for this and all the other videos! Helped so much! Just have one question. How do I know which band is right? The one that shows up at 8min. Would love to know the length or if there is other options for the same purpose. Thank you once again!
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
I JUST found this channel after years of working out with YouTube…
You are BOTH awesome and so much fun to watch!! ❤️
I have lots of hip pain due to a knot on my IT band. Running walking even just standing hurts my hips. I’ve had this problem for about 2 years. But now my left hip is starting to hurt to. Any suggestions?
Thank you for the explanations and details. I’ve learnt a lot and things seem to make sense
Jeff, it is a good recommendation to use the hyperice vyper 2.0 or any vibration roller?
Such in depth knowledge. You should have been an IYENGAR YOGA teacher. Engaging the gluteus is so important in our practice. Check out the half moon pose.
Wish i found this before all the physical therapy. im going to watch every single video from now on. god bless you jeffrey
Can you do this exercise safely if you had a hip replacement?
I’ve been doing martial arts for 10 years and 2 years ago I had to quit because of an intense pain just there. I used foam rolling and it was a painful experience. I did not understand why I got worse. I did the exercises and realised my glutes were lazy all the time. Now I am training them trying to not compensate by bending my back or the hip turning around. It makes a whole difference. I’m still in pain but less than before and when I lift my leg I feel glutes giving a hand now. Before I didn’t even felt them. Thank you for your videos.
You are literally saving my life. Improving it. Elongating it. Thank You. Thank You so much. M
#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.
Really hope someone can help me.
Started with lower back ache left side.
Left hip also pain after 3 month.
So left hip and lower left back pain.
4/10 pain. If I walk for 10 mins goes to 10/10 pain and it extends to my knee.
I have left leg weakness I completely fail the test bob & brad do for weak psoas with someone pushing down.
Example I can put my sofa along my floor using my right thigh, using my leg there nothing. Its like its dead.
This is the pain i have right now! Thanks for the treatment tips!
Damn 2 years of weirdness on my ITB disappear in one day of this excercise.
Hello Bob and Brad! I really love your videos. Very helpful. I just want to request if you can discuss and provide strategies to resolve knee flexion contracture (post stroke). Thank you!
So informative as always! New subscriber here! currently studying for the NASM CPT and find your content very helpful.
I just started searching IT Band. You do IT Band stretch by using a box to prop arm on, legs out and hip goes toward box. I learned that you can do the same by using a wall which being 65 was easier. When doing this stretch I noticed that my lower back is super super tight and that hip does not want to move towards wall…. Should I continue to do this stretch and just maybe that lower back will loosen up???????
Hey guys hello from UK,always wonder,when do you have to use a foam roller,do you need to be in pain or you can use randomly? Again videos excellent and your banter at the begging priceless
You guys are the best…funny and informative. I watch your videos every day. Thank you
AMAZING VIDEO!!!!! LITERALLY STARTED FEELING INSTANT RELIEF!!!! CANT THANK YOU ENOUGH!!! ATHLEAN-X/JEFF IS IN A LEAGUE OF HIS OWN!!!!
Is it normal for the knee to pop and give when doing the first exercise?
I broke my pelvis. Ceashed my motorbike. This is Gold! My knee blew up the other week.
Needed this shiiiiiiiii lol
I’m a runner and a cyclist, but I’ve never had problems with my knees. Drinking an exorbitant amount of water will loosen your joints and give them a sort of ‘lubrication”.
Be careful though. Eventually you will need to ingest a large amount of sodium over a short period of time to balance out your sodium/h2o ratio. Too much water is unhealthy too.
For the banded exercise, are you keeping your feet flat on the floor?
CAN SOMEONE PLZ TELL ME WHY MY SHIN HURTS SO BAD? NOT SHIN SPLITS EITHER I GOT XRAYS AND MRIS IT IS SO PAINFUL. DOES THE IT GO INTO SHIN AREA
Hello Dr. Jo I am following your videos for my one problem which still not fixed. My dr. unable to give me answer about whats going on. All xrays and ct scan come out to be normal. When I stand I feel pain in my hip and if I walk I start feeling pain near my knee left and right side just below the knee and at the same time my feet start getting warm and pins and needle feeling or numbness. Then if I fold my leg and relax it for sometime I feel ok. All good for couple of hours but come back again after some time again if I walking or standing. Pain is very dull (3 on scale 1 to 10) and anti-inflammatory drug helps no symptoms shows. Please see what kind of excercises should I prefer.
Guys, you know your not supposed to roll your IT band directly. The muscles around it yet, but never on the IT itself
Dr Jo…there’s a whole school of thought that rolling the ITB longitudinally is not the way to go. Current thinking is to use the roller ‘across’ the ITB in a sawing or shearing action. I personally have tried both methods and the shearing action has produced much better results in reduction to adjacent knee pain. Just thought I’d share that with you
Game changing stretches and understanding!! I’m so glad my Brother sent me your videos! Thanks so much guys and keep up the good work!! ❤️
Recently I found one on squatting in the gym, when I get down to about 90 degrees, I think what is my IT band I’m the outside of both legs just above the knee pops. It is not painful, but it’s kind of scary. Is this a common thing?
Thanks guys. I’ve had IT band pain for 5 months. Will it ever go away?
You guys crack me up!
Thanks for this video. I really needed it. I started an ab workout and I’ve learned by hips are extremely tight.
I’m wondering if this is why I have knee and back pain.
I’ll definitely try these. Thanks for all you do.
Can I use jumping rope to replace running while I’m treating ITBS?
I would jump just one inch from the floor, 140 per minute, for 40 minutes
I got my problem with IT band Syndrome from having a work with too much walking and standing on hard and uneven surface. It is really a pain in the but (and knee).
Thank you….I have tried the roller and wanted to scream! Just ordered the massager and will try it for it band and related areas…
So I did the exercise at 5:00 and had great difficulty putting my left leg up towards the back. I had severe pain at the junction of my thigh and hip, and round the left buttock and lower back. I had a much easier time doing it with my right leg, with way less pain at my hip. Should I continue trying this exercise or is there something else wrong with me? I haven’t gone back to my physiotherapist since the pandemic started
Everytime I try the side leg lifts I feel it in my knee and TFL. But I am doing it the same way he shows. What am I doing wrong?
The side stretch is especially effective for short term effect. Been ignoring this symptom for months hoping it will go away by itself. All the things I could have accomplished if I have addressed the issue earlier.
This video saved me Jeff!!!!!
Thank you soooo much!!!!!
Please keep up all the hard work you guys put into each and every video!!!
I recommend you to everyone I talk to!
What about the trochanteric hip bursitis? Can I foam roll over it? I learned that repeated friction on the small sack of fluid is bad?
I’ve just recently been experiencing IT Band pain only on my right side. My preferred exercises are cycling and yoga, so I think the cycling may have exacerbated the tightness. How often do you recommend this routine? Daily? Every other? Thank you so much.
Tensor fascia latea and gluteus medius attach to fasia latae. Not Gluteus Maximus.
Can you do a video, if you haven’t already) about bursitis of the greater trochanter? I love running but have developed this problem and man, sometimes it KILLS.
is it band syndrome recoverable..?
how long it will take to recover?
Great video, it really helped me out, I ran marathons and bike long distances and I’m actually using one of your programs for strength and sports training for triathlon training. I have had this problem with my knees and this helped it out a lot. thank you so much and keep up the great work. BTW, if you have a program you would suggest for ironman training, let me know
Sometimes after a long run I have this sharp pain on the outside of my knee so bad that it hurts to walk.. I’ll definitely give this a go, thanks
I happen to have irritated my IT band doing side leg raises and clam shells. Any stretch I try makes it hurt more. The pain goes from lateral knee burning ( and a click sound there) all the way to hip. What could I be doing wrong? It started happening a few days after I added resistance to both exercises. Appreciate any cues.
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Thank you for this, my knee pain is becoming more bothersome, and you both are not lazy I call it being innovative.
So happy to see the million! You guys are so good! Austin, Texas loves Bob and Brad!
Do you suggest patients stop running altogether during recovery/rehab? I can run pain free for about 15-20 minutes before pain on the outside of my knee starts, but i’m concerned I may be slowing the recovery process by running that 15 minutes.
my knees are the only thing that doesnt hurt on my body I bet you both broke many hearts was 42 today in wis. thank you
Finally a root cause analysis for a common problem! Thank you ATHLEAN-X!
Holy shit Jesus Christ this saved me!! Finally, help that’s real for a change..
How long would it take to do all the maintenance exercises Jeff suggests we do regularly?
Love your videos, thank you! Use 2 foam rolls to relieve pressure on IT band.
Congrats on 1 million subs… Forget TB 12. BNB. We’re still here!
Greetings from Wollongong Australia, You guys are awesome…..will forward this to my husband. Thankyou!
Quality content ✔
Easy to understand ✔
Useful in life ✔
Charisma ✔✔✔
But your videos usually are a bit too long because you start them almost at the 2 minute mark and also just sometimes you are not very centered in what you’re talking or take too long setting the things you use (not that much in this particular video). Just improve that and I can assure you you’ll be a lot bigger.
Hope you the best guys! I just want to see you get big!
What happens if I stretch and the pain lingers for a few days to the point where I can only do it once a week?
Thank gawd I found this series, I’ve had my R hip and R knee replaced and I’ve had reoccurring, debilitating pain in the area of the IT band. Thank you!
Please make a video on tibial tuberosity and Osgood schlatter disease
Itband is connected through femur, right? So there is several attachmentpoints on this tendon as the muscles attaches or insters whatever way you see it, and several muscles attaching to this tendon, meaning, that it is actually a very complex structure to use compared to simple structures of muscle and tendongs where each muscle connect to two bones, Here there is serval muscles connected to the same tendon and spanning over several bones. Can you make a video of this very interesting muscle, tendon, jointstructre, please, you, the most famour physioterapists on the internet (for a reason, ofcourse:).
What if the pain feels more in the tfl / hip area and not so mutch in the lateral side of the knee?
I actually got out in -15 degree weather (-38 wind chill) at 11 am today and went to physical therapy where my PT did this to me. Not the most pleasant feeling, but it loosened the IT band adhesions up and other things as well. It’s one of those things that even athletes in great conditoon versus ME, can have problems with tightening up on them and they need to work on it daily. Good video, guys! Pleasantries also. What fun.
This is true! Every time I have pain in my hamstrings and tightening it ALWAYS affects my knee
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I just started running again longer distance and hills my IT bands aching for days I feel like I want to pop them these stretches helped I feel a lot better thanks
Great video, my left IT band hurts while I ride long distances so these exercises will definitely help, should I do them daily until the pain goes away or just before/after a long ride?
Hi Dr, If I experience knee pain after exercising, should I consider using some knee brace during exercise?
About 2 weeks ago i did a 100 mile bike ride ( which i have done before so nothing new). No pain during ride but intense pain about 30 minutes after and has been hurting to walk ever since. Need doing strething and rolling for about a week no and have had no relief yet.
I disagree with this technique of directing rolling on the IT band. All your doing is compressing the band even more and compacting the soft tissue underneath. Rolling the IT band is also extremely painful. What you need to do is roll either side of the IT band and leave the band itself alone.
Omg u guys are sooo funny!!! 3:32 was hilarious got stuck in my head! Enjoyed to video just as much as I enjoyed learning to fix my issue! Thanks so much!
Good morning Dr jo… what are reasons for over supination of foot… it can occur due to it band thickness???
Thanks Jeff we need this in America as health care is so expensive and inaccessible
I’m suffering from it just recently, im a cyclist and trained for about 12-20 hours a week, never had a problem with my it for 4 years. Since 2 months I addes squats in my program and since a week or three, I’m feeling my IT-band. On the bike I never felt any discomfort, but it never got away since i continued to train on the bike and didnt do any sqats anymore.
Since a week I’m not doing anyting anymore except, icing, core stability, foam rolling my glutes, quads and hamstrings and my tensor fascia latea and stretching.
DO u think i can still ride my bike? what do u think about my reco program so far? Wednesday im consulting a fysio.
Will these exercises help with tight knees? I struggle greatly with the Vajrasana
pose due to feeling like my knees are going to bust! The tightness comes from behind the knee.
Thank you.
Anybody who shows you how to cure a part of the body by making another part of the body even stronger is the GOAT
Hi is it better to do it before training or after, or separately? I read that static stretching before training can be counterproductive, this I guess is not static but would like to know. Thanks
cool.
What can you tell us about stiff or sore or weak ankles?
Hi, myself Seema àge is 42 & having knee pain from pass 2 months. Dr. Suggest me to do it band exercises. So I start work as per u guys shown thanks
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!!
Brad you’re facial expression cracked my gut when Bob did his Tasha fascia(can’t spell the whole word) rant. I love you guys. Bob leave my Brad alone. I love you guys Keep the videos coming
Where do you get that type of a band at?And will a spri loop band work in place of it? Thank you for your help and time
When I do the leg raises and the clan exercise as well whatever the opposite side is that I’m working out I get a charley horse starting to form on the opposite side my hip / buttock area
Hey can you help me out with advice? Right now I have IT band syndrome in just one knee, and it also happens to be on the side where I was experiencing muscle pain that seemed to connect between my spine and my hip (and funny thing it stopped hurting). I’ve only been running for 3 days in a row, and it was basically hurting on day one (so overuse is not really the culprit). The pain in my low back/spine/hip I believe was not from running, but from a two month period where I was doing hip thrusts, hip abductors, and other exercises to create an hourglass shape (including my back). I was also regularly rock climbing at the gym at the time (but quarantine has certainly de-activated my glutes, so I’ll definitely be sure to add those exercises in pre-run). I did experience a little knee pain at the time as well, and was recommended to foam roll my quads and hams, but I’m stretching them out right now and this pain is definitely IT band pain. So basically, what am I doing to my hips/glutes that is creating this pull on my knee, and what can I do to correct it? Thanks!
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
Is it strengthening or stretching that helps to relieve pain in the IT band at the top of the glute near the hip. I don’t want to stretch and cause more damage?
This is an excellent video. I had forgot how to do some of the exercises that my therapist gave me for my IT band and you reminded me of the correct form. This has been very helpful and I’m truly grateful for you and this video. Thank you and have a wonderful week.
I have been doing almost all of your knee pain videos, like your patella femoral excersises, IT band stretches etc but i have patella tendonitis. Do they help for that anyway?
I’m confused. In the beginning you circle a muscle that, according to muscle anatomy charts, is actually the glute maximus. Is it not? The glute medius is showing just above where you circled and goes down disappearing underneath the glute max connecting from the hip to the top of femur. Right? I think the reason a person wants to work out the glute medius is to strengthen it so it shortens and relieves the duty of the IT band so that it’s not being overworked/overstretched while the glute med just gets weaker and weaker releasing all its load to the IT band. Right?
Thanks for this video. Can these be done prior to exercising?
i just love the way they teach, so funny and educational! they own and love what they do.. thanks..
I heard a foam roller doesn’t help the it band because the it band can take a lot of weight
The #SquatUclub is now on YouTube! 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 YouTube 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!
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I’ve read loads of articles telling me not to foam roll the ITB near the knee.. what do you think of this?
First….
Thanks for all your helpful videos!
Now….
WHY do you NOT refer to the irritation of the trochanteric bursa as it relates to the itb?
It seems that there is only ever a reference to the knee being mainly affected, but it seems to me that there should be equal attention given to the hip with this.
I am finding that by doing self-deep-tissue massage where my itb is tightest, as well as massaging my quad muscle, i get a LOT of relief from my hip bursitis.
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.
OMG! I have to say it worked almost immediately to relieve the pain on my outer knee. Will keep the work, and one question here: is that ok to keep doing squat to strengthen other muscles on my leg?
Thanks. Your information has helped me figure out why my knees ache and now they don’t.
How effective are those “good girl/bad girl” machines in the gym instead of bands?
You used to recommend the use of the foam roll in this cases what had happened?
What is the difference in having kb in opposite vs same side you are working
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!
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.
I’m a new subscriber….my left knee is collapsing inward…they say q angle…what can I do for this…HELP!!!
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?
Pain mgmt kept doing ablations and blocks even when I explained it was my IT band. Just happened upon this video, did a couple of your exercises and WOW! First time today I was able to take steps w/o limping or pain pills. OBTW, I have RSD, (google it, 4 quadrant, rare) so having this is just pain exacerbating. Thank you so very much!
Foam rolling a tendon? Not the smartest idea. Work on muscles, not tendons.
Weak muscles are knows to shorten their length when stressed beyond their capabilities. Solution strengthen the muscle and stretch them.
When i must to do these excercise, at the warm up or during the training?
#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.
Been looking at numerous stretches for IT band pain. This video has been by far the best. I’m ordering a band now to help build strenth
I got the squat bible for Xmas, brilliant read! Loving the content you provide also!
Thx alot dr. Your vids helped alot with my hip impingment. The more I internally rotate, my pain goes away.
#SquatUclub
Swole father,
Who art in heaven be in thy gym,
Thy sets be done,
Then thy be vascular,
Then gains shall come,
Halo as it is over head press,
Give us in this day our daily macros,
And we shall forgive thy on cheat days,
As we forgive those who curl in squat racks,
Lead us not into half reps,
But lead us away from CrossFit,
For thine is the bro, the PR, the natty forever,
Wheymen.
Awesome Tips!! Thank you! That hip hike is a new one for me!
Can I just say “hell yeah!” Thank you… in minutes you just eliminated a seriously problematic pain. Subscribed.
Hey Aaron, do you think you could do a video on achilles tendonitis?