How you can Stretch If You Have IT Band Discomfort

Written by Kenneth Lee 2020-10-17

Table of Contents:

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

Today we go over what IT Band Syndrome is, why it starts and how to go about fixing it WITHOUT foam rolling!
So what exactly is the IT Band? Well, it’s actually a thick piece of fascia (dense connective tissue) that runs from the top of your hip all the way to the outside (lateral) part of your knee. It encloses the tensor fasciae latae (TFL) and also has connections to the gluteus maximus (your largest butt muscle), lateral hamstrings and lateral quads..
The initial thought process by many was that when the IT Band is excessively tight, it repetitively shifts forward and backward over the prominent part of your femur bone as your knee bends and straightens (called your lateral femoral condyle). This causes friction underneath the IT Band that eventually results in inflammation and pain..
We’ve found through recent research that the IT Band is firmly attached to the distal femur by strong fibrous strands that prevent it from rolling over the epicondyle as previously thought. In fact, the rolling movement many see when the knee is flexed and straightened is not actually a true movement but instead a shifting in the tension of the IT Band. As the knee is progressively bent, tension is shifted from the anterior to the posterior fibers of the ITB..
For this reason, we believe that the problem is not due to friction underneath the band but instead compression of a layer of highly innervated fat (contains a lot of nerve endings) that leads to pain. Thus, it is not the IT Band itself but the tissue underlying its attachment to the lateral knee that is the pain generator in ITB Syndrome (medically this is classified as form of enthesopathy)..
WHAT CAUSES THE PAIN?
So now that we know what IT Band Syndrome is and how to test for it, let’s now talk about why this issue started in the first place. In the movie Happy Gilmore, Adam Sandler’s character had a golf coach named Chubbs who loved to say, “It’s all in the hips.” And boy was he right..
Solving IT Band pain requires us to expose and fix problems in strength and coordination in the lateral hip muscles. So instead of directing our treatment at the site of symptoms we’re going to fix WHY the problem started in the first place!
To learn more of my favorite exercises for fixing this injury, check out this blog article: https://squatuniversity.com/2017/05/30/how-to-fix-it-band-pain/.
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How you can Stretch If You Have IT Band Discomfort

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IT Band Syndrome Stretches & Exercises Ask Doctor Jo

Show Description

These IT Band Syndrome stretches and exercises can help relieve pain and increase flexibility in your IT (ilotibial) Band. When the IT band is tight, it can cause a lot of problems in your hip and knee including hip bursitis and patellofemoral pain syndrome. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/it-band-syndrome.
For the first stretch, take the foot of the leg you want to stretch and cross it behind your other leg. Then take the arm on the same side and bring it up and over your head. Now stretch the area by pushing that hip out to the side and hold it for 30 seconds. Do three of these..
Now you are going to do a hip hike exercise. Keeping your body upright, lift your foot slightly off the ground. Hike your hip straight upwards. Try not to lean over while doing this. Your hip is going straight up and down. If you want more range of motion for this, you can stand sideways on a step and drop your foot off when coming back down. Start off with 10 of these and work your way up to 20-25..
The next exercises and stretches will be on the ground. This stretch is a very intense stretch and will hurt some people. If you have a noodle or foam roll, lie on your side with the injured side down on the roll. Gently roll/pull your leg up and down from the hip to just past the knee. Start off with 30 seconds and work your way up to a minute..
Roll over onto your side with the side you want to work on top. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles. Start off with 10 of these and work your way up to 20-25..
Finally, you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down..
Related Videos:
IT Band Stretches & Exercises:
https://youtu.be/T5CYbfByXPo?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE.
Hip Bursitis Stretches & Exercises:
https://youtu.be/cPDZb5YPn4U?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE.
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IT Band Syndrome Stretches & Exercises:
https://www.youtube.com/watch?v=cQ7YhgAYxYI.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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NEW IT Band Stretch/Massage That Works; STOP Knee Pain

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“Famous” Physical Therapists Bob Schrupp and Brad Heineck present: NEW IT Band Stretch/Massage That Works; STOP Knee Pain.
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PERMANENT Fix for IT Band Pain!!

Show Description

If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’m going to show you a permanent fix for your IT band that is not going to involve a single bit of foam rolling. That’s right. All too often people rush to foam roll their Iliotibial band to treat their pains and all it does is result in more pain than when you started..
To get to the bottom of this problem it helps to first understand the anatomy of the IT band. This is not a structure that is going to be able to be influenced by a little, or even a lot, of rolling it on a piece of foam. I don’t care how hard the foam roller you’re using is either. It simply is too resilient and incapable of being influenced by this type of activity..
Instead, it helps to understand the muscles that attach and feed into the IT band. In this case, there are two in particular that need your focus. The first is the TFL or tensor fascia latae. This muscle runs vertically down from the top of the pelvis into the IT band and provides a tension or pull upward on the structure, especially when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is one of the most important in your entire body and often times, the weakest..
In the case of IT Band Syndrome, the imbalance of pull between these two muscles is what causes the resultant pull and pain you feel along the band or down at the knee. When the glutes are weak they contribute little if any to the balance of the forces on the IT band and the TFL will get reactively even more dominant just further contributing to a problem that already exists..
So what do you do? Well, the first thing as I’ve said is never to foam roll the IT Band. This poor structure is already taking a beating because of the imbalances you placed on it in the first place. Instead of trying to beat it into submission by rolling it, try to take a long term approach to getting to the real root of the problem. That is where the exercises shown in this video come into play..
But first, work on the TFL by watching the video I put up on the channel, that is linked at the end of this video. You want to floss the tissues of the TFL using a small structure like a fat grip that I used in that demonstration. Move your hip into flexion and external rotation while downward pressure is being placed on the TFL and not the IT Band. This will work to decrease the overactivity of this muscle and set the stage for the changes you are about to make to the Glute Medius..
For the glute medius you want to first test its strength. You can do this by laying down on your side and getting into the position Jesse demonstrates. If you can’t hold this position for 60 seconds without an intense burn developing in your hip then you are too weak and need to strengthen this muscle. You can do this by simply performing repetitions of this movement as shown. If needed, a band can be used for added resistance if you get to the point where your glutes are even strong enough to handle that..
The other drill is one that places resistance on the glutes while in different degrees of hip flexion. Remember, the flexion and extension of the hip and knee in a repetitive manner is what most often leads to the onset of IT band issues. When the weakness is present in the glutes, it can cascade into the pain felt down the side of the leg and knee. Do the band resisted seated abductions 10 in each position and you will quickly see a strengthened hip and elimination of your IT Band pain for good..
If you are looking for step by step workouts that will build your body into its strongest version yet without pain, be sure to check out the ATHLEAN-X workouts at the link below..
For more videos on how to fix IT Band syndrome and the best stretches for tight hips, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.

Read: How Dorsiflexion Optimizes Your Running

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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:

To stretch your IT band, cross your right leg over your left while standing and extend your left arm against a wall or another stable object.
from The Athlete’s Guide to Diabetes by Sheri R. Colberg Human Kinetics, Incorporated, 2019
To stretch properly, the patient must move to the point of tension and then perform deep breaths to gently stretch the tight tissue.
from Integrative Medicine E-Book by David Rakel Elsevier Health Sciences, 2012
Sit on the floor with your legs directly in front of you, and position your band or strap around your left foot above your heel so that you have two parts of the band or strap to assist you in the stretch — one in your left hand and one in your right.
from Kettlebells For Dummies by Sarah Lurie Wiley, 2010
For each exercise, move slowly from the starting position into the stretch, staying relaxed and breathing normally throughout and continuing until you feel a stretching of the muscle.
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes Human Kinetics, 2004
Slowly return the band to the starting position and then beyond, stretching the hamstring muscles as you exhale.
from Strength Band Training by Phillip Page, Todd S. Ellenbecker Human Kinetics, 2019
Stretching of the iliotibial band can also help.
from Injection Techniques in Musculoskeletal Medicine E-Book: A Practical Manual for Clinicians in Primary and Secondary Care by Stephanie Saunders, Steve Longworth, Elaine M. Hay Elsevier Health Sciences, 2011
Stretch gently, never pushing yourself to the point where you feel pain.
from The Harvard Medical School Family Health Guide by Anthony L. Komaroff, Harvard Medical School Simon & Schuster, 1999
Perform the exercise just to the point where you feel it is giving you a comfortable stretching sensation and no further.
from Relaxation Techniques E-Book: A Practical Handbook for the Health Care Professional by Rosemary A. Payne, Marie Donaghy Elsevier Health Sciences, 2010
Stretch as far as you can without feeling pain.
from Healing Back Pain Naturally: The Mind-Body Program Proven to Work by Art Brownstein Gallery Books, 2001
Maintain that stretch for a time, breathing freely in and out, noticing any changes in the sensations and feelings in the body with the breath and as you continue to hold the stretch.
from Mindfulness-Based Cognitive Therapy for Depression, Second Edition by Zindel V. Segal, John Teasdale, Jon Kabat-Zinn Guilford Publications, 2018

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Walking Information for novices

154 comments

Mauzil 2020-10-17 - 16:34

Any suggestions on how to use a foam roller if it’s hard to get on the ground?

Thordilv 2020-10-18 - 07:32

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 ��!!

Anaranrad 2020-10-18 - 10:29

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!

Kikasa 2020-10-18 - 22:20

When I try these stretches at the end I only.feel them in my calves nowhere else

Cordage 2020-10-19 - 19:51

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!

Fethis 2020-10-20 - 18:07

11:20 anybody scared that Jesse might sprain the crap out of his ankle?

Gazahn 2020-10-21 - 05:50

#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!!!!

Kirinin 2020-10-21 - 15:26

Just came back for a refresh! Thank you �� I need to work harder!

Androjurus 2020-10-22 - 09:14

This is probably the best video on IT band issues on youtube

Doulkree 2020-10-22 - 19:45

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”

Kazrarisar 2020-10-23 - 22:39

I did this and experienced a bit more pain for the following few days

Dakazahn 2020-10-24 - 08:46

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

Truewalker 2020-10-24 - 09:20

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!!

Truesmith 2020-10-25 - 01:12

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.

Ballarn 2020-10-26 - 09:50

You guys are great, dedicated and taking this seriously! Thank you!

Ragewood 2020-10-26 - 22:43

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.

Zushakar 2020-10-27 - 00:20

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…. ��

Kazinris 2020-10-27 - 21:48

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

Faut 2020-10-28 - 04:14

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.

Kedor 2020-10-28 - 21:12

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.

Agamafym 2020-10-29 - 00:42

thanks for the explanation and also for the exercises that after doing them I feel that the left foot is more functional.

Dalen 2020-10-30 - 05:24

Going to try Dan’s stretch and the leg hang. Why not Brad, why not?

Rainworm 2020-10-30 - 12:13

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!

Jolhala 2020-10-30 - 22:25

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

Akinris 2020-10-31 - 22:46

Thank you Thank you Thank you! Healing already just doing the push down on the roll up pillow.

Analak 2020-11-01 - 10:13

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!!

Gabor 2020-11-01 - 22:15

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 ��

Keleath 2020-11-02 - 13:18

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 ��

Conjumeena 2020-11-03 - 03:32

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.

Shaktizuru 2020-11-03 - 18:16

You guys are great. Helped me multiple times Now waiting to see you on TV or hear you on radio!!!

Fekelv 2020-11-04 - 13:05

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

Molmaran 2020-11-05 - 05:39

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

Oghmadi 2020-11-05 - 16:19

I sit on the edge of my seat waiting for Bob to say “instagram” hahaha!

Gagul 2020-11-06 - 10:10

Hello from Australia! Finally a well-explained description of the problem I am having and the solution. Thank you so much!

Arashirisar 2020-11-06 - 19:26

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!

Yozshugore 2020-11-07 - 00:16

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!

Shaktisho 2020-11-08 - 05:38

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

Meztigrel 2020-11-08 - 15:00

I JUST found this channel after years of working out with YouTube…
You are BOTH awesome and so much fun to watch!! ❤️

Doukasa 2020-11-09 - 10:36

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?

Brabandis 2020-11-09 - 13:51

Thank you for the explanations and details. I’ve learnt a lot and things seem to make sense

Umghma 2020-11-09 - 19:43

Jeff, it is a good recommendation to use the hyperice vyper 2.0 or any vibration roller?

Sternsinger 2020-11-10 - 09:34

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.

Faujar 2020-11-11 - 16:35

Wish i found this before all the physical therapy. im going to watch every single video from now on. god bless you jeffrey

Ragemoon 2020-11-12 - 04:21

Can you do this exercise safely if you had a hip replacement?

Sharpray 2020-11-12 - 16:27

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.

Faelkree 2020-11-13 - 08:30

You are literally saving my life. Improving it. Elongating it. Thank You. Thank You so much. M

Fera 2020-11-13 - 13:45

#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.

Gravelbringer 2020-11-14 - 09:26

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.

Zulkirisar 2020-11-15 - 04:29

This is the pain i have right now! Thanks for the treatment tips!

Gutilar 2020-11-15 - 14:32

Damn 2 years of weirdness on my ITB disappear in one day of this excercise.

Malakus 2020-11-16 - 02:59

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!

Makelv 2020-11-16 - 07:38

So informative as always! New subscriber here! �� currently studying for the NASM CPT and find your content very helpful.

Tulkis 2020-11-16 - 15:32

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???????

Arirad 2020-11-17 - 13:10

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

Swordstone 2020-11-18 - 14:58

You guys are the best…funny and informative. I watch your videos every day. Thank you

Flamewind 2020-11-18 - 20:48

AMAZING VIDEO!!!!! LITERALLY STARTED FEELING INSTANT RELIEF!!!! CANT THANK YOU ENOUGH!!! ATHLEAN-X/JEFF IS IN A LEAGUE OF HIS OWN!!!!

Kegda 2020-11-19 - 06:37

Is it normal for the knee to pop and give when doing the first exercise?

Arashicage 2020-11-20 - 01:22

I broke my pelvis. Ceashed my motorbike. This is Gold! My knee blew up the other week.
Needed this shiiiiiiiii lol

Zulucage 2020-11-20 - 23:36

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.

Starraven 2020-11-21 - 05:29

For the banded exercise, are you keeping your feet flat on the floor?

Ceris 2020-11-21 - 17:30

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

Dorighma 2020-11-22 - 13:24

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.

Gavinrador 2020-11-22 - 21:49

Guys, you know your not supposed to roll your IT band directly. The muscles around it yet, but never on the IT itself

Douzil 2020-11-23 - 12:25

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 ��

Opidor 2020-11-24 - 10:09

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!! ❤️

Fenos 2020-11-24 - 16:11

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?

Axebrew 2020-11-25 - 13:59

Thanks guys. I’ve had IT band pain for 5 months. Will it ever go away?

Ragefire 2020-11-25 - 23:11

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.

Madora 2020-11-26 - 22:40

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

Graninara 2020-11-27 - 01:03

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).

Kirn 2020-11-27 - 23:46

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…

Anayarad 2020-11-28 - 15:30

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

Mnentrius 2020-11-29 - 00:53

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?

Gagal 2020-11-29 - 09:24

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.

Tam 2020-11-30 - 09:54

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!

Dianadred 2020-11-30 - 17:25

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?

Tholore 2020-12-01 - 05:13

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.

Kularne 2020-12-02 - 03:28

Tensor fascia latea and gluteus medius attach to fasia latae. Not Gluteus Maximus.

Starfire 2020-12-02 - 18:45

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.

Doulkree 2020-12-03 - 01:49

is it band syndrome recoverable..?
how long it will take to recover?

Masho 2020-12-03 - 13:05

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

Axefist 2020-12-03 - 22:11

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

Kalabar 2020-12-04 - 03:45

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.

Brightraven 2020-12-05 - 10:47

NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/fix-it-band

If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

Anarim 2020-12-06 - 07:13

Thank you for this, my knee pain is becoming more bothersome, and you both are not lazy I call it being innovative.

Tashakar 2020-12-06 - 12:13

So happy to see the million! You guys are so good! Austin, Texas loves Bob and Brad!

Balas 2020-12-07 - 11:39

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.

Manalas 2020-12-07 - 19:34

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

Arashijar 2020-12-08 - 04:58

Finally a root cause analysis for a common problem! Thank you ATHLEAN-X!

Kazel 2020-12-09 - 03:36

Holy shit Jesus Christ this saved me!! Finally, help that’s real for a change.. ��

Thonin 2020-12-09 - 10:16

How long would it take to do all the maintenance exercises Jeff suggests we do regularly?

Goldenbeard 2020-12-10 - 05:18

Love your videos, thank you! Use 2 foam rolls to relieve pressure on IT band.

Megrel 2020-12-10 - 19:28

Congrats on 1 million subs… Forget TB 12. BNB. We’re still here!

Adrierim 2020-12-11 - 10:26

Greetings from Wollongong Australia, You guys are awesome…..will forward this to my husband. Thankyou!

Thowield 2020-12-11 - 21:49

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!

Beazegra 2020-12-12 - 17:06

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?

Katus 2020-12-13 - 05:41

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!

Aridred 2020-12-13 - 14:22

Please make a video on tibial tuberosity and Osgood schlatter disease

Tegis 2020-12-13 - 17:19

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:).

Ironbringer 2020-12-14 - 22:25

What if the pain feels more in the tfl / hip area and not so mutch in the lateral side of the knee?

Bealace 2020-12-15 - 04:20

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.

Shanius 2020-12-15 - 16:44

This is true! Every time I have pain in my hamstrings and tightening it ALWAYS affects my knee

Goltijind 2020-12-16 - 07:06

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

Dagdalanim 2020-12-17 - 01:23

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

Samuktilar 2020-12-17 - 23:20

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?

Zolojora 2020-12-18 - 10:40

Hi Dr, If I experience knee pain after exercising, should I consider using some knee brace during exercise?

Tholbine 2020-12-18 - 19:50

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.

Goltizilkree 2020-12-19 - 12:59

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.

Arashihn 2020-12-19 - 18:44

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!

Perimath 2020-12-20 - 19:38

Good morning Dr jo… what are reasons for over supination of foot… it can occur due to it band thickness???

Darksong 2020-12-21 - 10:56

Thanks Jeff we need this in America as health care is so expensive and inaccessible

Runefont 2020-12-21 - 19:06

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.

Bealak 2020-12-22 - 11:15

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.

Nightredeemer 2020-12-23 - 00:02

Anybody who shows you how to cure a part of the body by making another part of the body even stronger is the GOAT

Zulkizshura 2020-12-23 - 09:03

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

Gholbigar 2020-12-24 - 02:52

cool.
What can you tell us about stiff or sore or weak ankles?

Moogusho 2020-12-24 - 22:09

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

Lath 2020-12-25 - 10:13

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!!

Whisperbrand 2020-12-25 - 16:59

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 ��

Babar 2020-12-26 - 13:38

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

Coiriel 2020-12-26 - 18:51

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

Nelrajas 2020-12-27 - 02:05

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!

Thetantrius 2020-12-28 - 00:50

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 ��

Coilis 2020-12-28 - 15:55

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?

Steelbourne 2020-12-29 - 06:09

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.

Shakarg 2020-12-30 - 04:33

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?

Perilune 2020-12-30 - 18:49

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?

Kathrikelv 2020-12-31 - 02:26

Thanks for this video. Can these be done prior to exercising?

Tokinos 2020-12-31 - 05:09

i just love the way they teach, so funny and educational! they own and love what they do.. thanks..

Gravelseeker 2020-12-31 - 23:47

I heard a foam roller doesn’t help the it band because the it band can take a lot of weight

Daran 2021-01-01 - 20:34

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!

I’ll reply under the winners comment so make sure you keep up on your notifications!

Felorgas 2021-01-02 - 14:32

I’ve read loads of articles telling me not to foam roll the ITB near the knee.. what do you think of this?

Anayariel 2021-01-03 - 03:58

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.

Kelellador 2021-01-03 - 09:40

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.

Thorgalar 2021-01-04 - 03:53

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?

Kalv 2021-01-04 - 23:39

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

Zarn 2021-01-05 - 06:51

How effective are those “good girl/bad girl” machines in the gym instead of bands?

Truestaff 2021-01-05 - 14:11

You used to recommend the use of the foam roll in this cases what had happened?

Zulkimi 2021-01-06 - 12:18

What is the difference in having kb in opposite vs same side you are working

Branadar 2021-01-07 - 08:13

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!

Vir 2021-01-07 - 11:48

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.

Aratilar 2021-01-08 - 04:34

I’m a new subscriber….my left knee is collapsing inward…they say q angle…what can I do for this…HELP!!!

Conjunara 2021-01-08 - 05:30

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?

Gagul 2021-01-09 - 06:14

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! ��

Bathis 2021-01-09 - 21:13

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.

Kenn 2021-01-10 - 22:59

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

Kami 2021-01-11 - 09:29

#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.

Buzalak 2021-01-11 - 18:26

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

Mataur 2021-01-12 - 05:02

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

Bandinadar 2021-01-13 - 01:31

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

Neshura 2021-01-13 - 20:31

#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.

Malaron 2021-01-14 - 06:38

Awesome Tips!! Thank you! That hip hike is a new one for me!

Dianarne 2021-01-14 - 14:29

Can I just say “hell yeah!” Thank you… in minutes you just eliminated a seriously problematic pain. Subscribed.

Mnezel 2021-01-14 - 20:45

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

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