Knee Pain from IT Band Syndrome, Fix with These 3 Stretches/Treatment
Video taken from the channel: Bob & Brad
Top 3 Treatments For Iliotibial Band (ITB) Syndrome
Video taken from the channel: Bob & Brad
IT Band Syndrome Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Top 3 Stretches for the IT Band (Iliotibial Band) Physical Therapy DIY
Video taken from the channel: Bob & Brad
IT Band Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
IT Band Syndrome (Outside Knee Pain) Exercises & Stretches. (Iliotibial Band Syndrome)
Video taken from the channel: Bob & Brad
Ready to Race: IT Band Syndrome
Video taken from the channel: MedStar Health
5 Recommended Exercises for Iliotibial Band (ITB) Syndrome 1. Side-lying leg raises. This exercise targets your core, glutes, and hip abductors, which helps improve stability. For 2. Forward fold with crossed legs. The forward fold stretch helps relieve tension and tightness along your IT band.
Rest and stretching are the first steps in the treatment of iliotibial band syndrome. 1 If you have ITBS, you may benefit from physical therapy to help treat your condition. Your physical therapist can assess your range of motion and strength and prescribe exercises — much like the stretches in this program — to help treat your ITBS.Iliotibial band stretches are a great way to reduce knee, hip and back pain and the symptoms of iliotibial band syndrome.
Here, we share our 5 favourite ITB band stretches, with easy to follow instructions and images to help you beat ITB pain.The iliotibial band (IT band) is also known as the iliotibial tract or Maissiat’s band. It’s a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip to.Iliotibial (IT) band syndrome is a common problem for runners.
As many as 15 percent of runners are thought to deal with the issue, which causes pain on the outside of the knee. And runners aren’t alone in this honor – other athletes, particularly cyclists, also regularly face IT band issues [ 1 ]. The pain starts gradually at first.ITBS, also known as runner’s knee, happens when your iliotibial band (ITB) becomes injured and causes pain. The ITB is a long band of tissue.
It extends from the outside of your pelvis (hip bone) to the outside of your tibia (shin bone). It helps keeps the knee in.You might not be familiar with your IT (or iliotibial) band—the thick cord of connective tissue that runs down the outside of your thighs from your hip to your knee. Your IT band.
Iliotibial Band Syndrome Strengthening Exercises (IT Band) These exercises are focused on correcting the most common causes that lead to iliotibial band (IT band) syndrome. It is frequently related to hip weakness and instability standing on one leg. The exercises are listed in a progressive order.
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.Dr Kristi Ennis, DPT demonstrates techniques to help relieve pain in the Iliotibial (IT) Band right away!
This video demonstrates the correct stretches and soft tissue techniques to do at home to.Iliotibial (IT) band syndrome is often caused by repetitively bending the knee during physical activities, such as running, cycling, swimming, and climbing. The IT band is a.
The tensor fasciae latae, the muscle that most directly controls tension on the iliotibial band, is the most promising target for stretch. It is a hip abducting muscle, so to stretch it you primarily have to adduct the hip: that is, the leg must move towards the midline.Previous Next 6 of 10 Iliotibial band (ITB) stretch.
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. To stretch your ITB: Stand near a wall or a piece of sturdy exercise equipment for support. Cross your left leg over your right leg at the ankle. Extend your left arm overhead, reaching.
The iliotibial band is a ligament that stretches from your hip to the outside of your thigh, all the way down to your shin. This ligament helps stabilize the joints, providing smooth transitions within each movement you make. This is especially important during any 30-45.Use a foam roller and a tennis ball to work out tightness and any trigger points in the quad, IT band, glute, hamstring, and hip.
Static stretching of these same areas after massage can also help you feel loose, though it’s still unknown if it offers any practical benefits.
List of related literature:
|
|
| from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book |
|
|
|
| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
|
|
|
| from Physical Rehabilitation of the Injured Athlete E-Book |
|
|
|
| from Triathlon Medicine |
|
|
|
| from Bratton’s Family Medicine Board Review |
|
|
|
| from Prometric MCQs In General Medicine |
|
|
|
| from Exercise Therapy in the Management of Musculoskeletal Disorders |
|
|
|
| from A System of Orthopaedic Medicine E-Book |
|
|
|
| from Textbook of Pediatric Rheumatology E-Book |
|
|
|
| from Orthopedic Massage E-Book: Theory and Technique |
311 comments
Thanks for sharing, Doctor Jo. I often do hip abduction on side lying to strengthen my hips because i have weak hips. But every time I doing this, i feel tight on my IT band, is there anything wrong in the way i do this?
I am feeling some good stretches.. Thank you for sharing.. With regular stretching/exercise, does this condition ever resolve?
Yeah I need this right now my knees are hurting so bad I can barely walk
hi guys I am 65 and rode horses most of my life a few years ago i started getting low back pain and pain down the outside of my legs. it is so bad now that I havent rode my horses for a couple of years. I ve been working with the pain clinic all summer and we havent found out why. could it be ITB? I would really love to ride my horses again. the grandaughters are just getting old enough to ride with me.
Top tips, I’ll be giving them a go and hopefully get running again soon!
Ok so when I do certain leg exercises at gym such as squats or leg press you can see the IT band on the lateral side just by the knee move significantly during extension (only on my left leg). There is no pain just discomfort however, should I increase the weight load I feel that I would cause an immense amount of pain and/or serous injury. I’m assuming these 3 stretches are the solution?
Doc daughter has sore outside hip from ball challenge in soccer. sore right by hip and hurts some while running. Was tight this morning. Does this video address that?
I’ve had this pain on my IT band for a few weeks now. Some of the easy methods I tried that worked for me is 1) sitting on a shiatsu massage pillow on a sofa and moving the massager to the injured areas allowing the massager to hit those IT spots 2) Using a vibration platform machine, you squat on it and move your upper body forward until you create a very tight stretch on your IT band, then increase the intensity of the vibration machine and stay on that position until it loosens up the knot and the pain disappears. That worked quite well for me 3) Getting someone to do a deep tissue massage all along the IT band.
Foam rollers are good but it’s very difficult to maintain the pressure on it. The above three methods are by far the best esp. using the vibration platform. Goodluck and let me know how you go with it. May/5th 2020. Just letting you know now that I was mainly referring to my hamstring which is different to the IT band. I guess the hamstring and IT band has some connection. Good luck anyway��
All the cure, this knee problem guide “Yοyοkοn Vxy” (Google it) is the most beneficial so far. Not merely did it get rid of my knee pain in one week, it also almost entirely treated muscle tightness when getting up soon after sitting for a little bit. There is none other products that have demonstrated a similar outcome as this..
Shoot I do bike and running well this defenitely answered my question. Thanks ����
THANK YOU!! Definitely subscribing!
At first I wasn’t sure that was my problem because I don’t run or bike. I just like to sit a lot in cross-legged position and at some point the outside of the knee hurt too much for me to do it. Did the stretch and immediately noticed a difference!
Hi. Doctor Jo. Your video are really great. I was diagnosed with hip brusitis in February in both hips. The pain is on outer side of hip and front thigh muscles. The pain get worse after walking. I cannot walk longer than 5-6 minutes at time. I still feel pain. Nowadays I feel stiffness in leg muscles too. Please help
You guys need to use lavalier or shotgun mics. Audio is horrible.
The wall stretch I had heard you can not stretch the IT band, so what does this stretch do for one performing it. What I do know when doing the wall stretch for both sides my hips felt good.
THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I’m watching all the way over in sunny Scotland xx
Hi Bob and Brad, I’m not a runner but experience this pain. I recently had a bad spell with my sciatica, could that be the cause of this tension as well?
I have this issue, from riding horses all my life. Now it pops out of place if I rotate towards that knee in my seat. ��
Лечил колено почти 3 месяца, делал УЗИ, ренген, ходил на физиотерапию, лазер и электрофрез, ставил компресс не помогало ничего. А сегодня сделал несколько упражений и боли нет. Посмотрю что будет дальше. Спасибо за видео.
Thank you, great tips, Except that First stretch.. tell your videographer to SHOW The FEET..!!! Duhh, I know he showed them a little bit. But more..!!!
Hello doc, I’ve started playing badminton, and developed outer knee pain on my right leg. Is it ok if continue to play?
Perfect Jo. Just what I needed. Was much an 80s girl, so anything George Michael:) Keep up the good work. Cheerss Sue.
Thank you for your informative video….HOWEVER….you refer to the “band” as a ligament. A ligament is a connective tissue that attaches “bone to bone”. A tendon attaches “muscle to bone”. The ITB (as you stated) attaches to the TFL and the Glute muscles at the superior aspect. Therefore, shouldn’t the “band” be more so referred to as in the tendon family, as opposed to a ligament as you stated? Thanks again.
meant to ask also id say It band tight right leg feels shorter quads tight more on one leg u mentioned in your reply to work on hip and hamstrings
hi. is it possible to get exact instructions? i’m jogging 3 times per week for year and half. last 2 times i’ve got the pain in outer side of the knee. how often should i do exercises and stretches to cure it? when, in the mornings or before running?
thanks to you doctor..I was not recovering from my it band..but these simple workouts made me get back on the racing track..
I’m seriously crippled from knee pain, been having bad knee pain for months now and it’s tough to even run one lap around the track without shooting pain coming up on the inside and outside of my knees. Hopefully this is the solution, not sure what I’m going to do if it isn’t.
I been having it band for a while I’m 24 will I always have this pain
Can I start strengthening exercises if I still have pain going up my outer leg or do I have to wait?
PCP diagnosed my hip and groin pain as an IT Band issue. Since all PT places are currently closed, he suggested your YOU TUBE channel. I am not a runner, I don’t have knee pain, I sit a lot at work. I don’t remember a specific injury. I am 50 years old. I have started doing your stretches. Should the tennis ball make the muscles soar? Or is this causing more harm? Just two days in to this. Wondering if there is more to it or just an IT band issue.
Can I use these stretching even if the knee cap shifts medially not laterally?
How soon after knee replacement can I do these exercises safely?
Hi, which order should we do a rehab sessions each day foam rolling first, stretching first or strengthening etc?
I’ve been following Brad and Bob for about a year. My IT band has been painful for two weeks. My usual stretches just didn’t help. The wall stretch cleared my pain immediately. They are the greatest! Thanks.
This video is a mixture of informative, The Office and late night car dealership.
Many exercises you advise helped me very much, i have been suffering from many ailments, hip pain, IT band, sacroiliac, sit bone, groin pain, ankle, plantar faciitis, shoulder, cervical, lower back pain, for many years. My condition was not improving, until i started with physical therapy, after years of agony and pain, ostéopathe, chiropratique, to the extent that i cannot believe that i am truly healing! I cannot thank you enough you have contributed generously to my health and physical well being. Gratefully!
I have it band problem….
After any intense exercise…Or even push-up….It starts paining….And last upto 3-4 days…
I do these exercise…And it works…
I truly admire your passion and the sense of humor ���� the least I can say is THANK YOU ❤️
I just started having some pain on my outer thigh (r side only) when I lay down to sleep and then my knee started feeling like I tweaked it. I’m assuming now this is IT band tightness. I recently noticed that same knee goes nowhere near the floor when I sit cross legged on the floor. The other knee goes down just fine. I wasn’t sure what was tight. Am I correct? Thanks so much
thinks im 72 and thats what i have my lift side of my lift nee so thinks
How about rolling your IT band with an oversized rolling pin to loosen it up. I do it from a standing position by rolling the pin with two hands down the side of my leg.
Hello…how is IT Band syndrome diagnosed? Would an MRI show if it is an IT Band issue or perhaps a nerve problem? Thank you…
Do squats help IT band syndrome?
Doesn’t it make it worse?
Repetitive exercise is the cause of the problem.
I have a mild pain while walking….at the front of the left knee. At the bottom.
I’m a biker and skier. I’ve had right knee pain for months now.
Pain in my hip has hopefully gone for good. Doing too much too soon with not stretching properly has no doubt caused mine. BUT, the knee pain simply won’t budge. No pain while running on it, or indeed after my run but just a constant pain that won’t go.
Thank you very much dr jo I am going to do it rigth now saludos de tijuana
Great vid but I have one question about the last stretch. The IT band is made from tissue so even if you roll it, it doesn’t change. What you should be doing roll the muscles that connect to the IT band. Then strengthen the band?
xpliu16 it really works! I learned this exercises in my pilates class for my IT band syndrome and really relieves the pain!
Thank you for the clarity and specifics about the mechanics of the exercises. I’ve seen so many videos on this right now, and yours was the best because I knew what to do and look for if and when I was doing them properly; and by the way, I thought at the end there it was “Need You Tonight” 😉
I am hockey player me suffering from hamstring injury 8 month plz help me sir
The inside of my knee clicks when i walk. Is this caused by tight it bsnd?
I have been doing stretch number 2 there on my physio’s recommendation (without knowing why!) because until yesterday my IT band had not given me any problems. Then, yesterday 1 ran 10 miles and that muscle really hurts. Many thanks to the pair of you I’ll try the first exercise and bring out the dreaded foam roller.
Hi Doctor. I have been having terrible pain in my knee since two weeks. I have been running since a few months and I experienced the pain very recently. I thought not to run for a while, give it rest and walk instead. But today I experienced terrible pain after I did a 5km walk yesterday.
Should I not walk as well? Is there any specific thing that I should do to get rid of this pain to get back to my routine? How long would I take to recover? Apologies for all the questions but I’m really lost.
Someone needs to teach Bob how to tuck his shirt in properly lol
I dont really have knee pain, i do a lot of cycling a lot, the pain is IT band only????????????
Leading with an Ayn Rand quote. I picture her cackling with glee as we poor underachievers writhe in pain at our IT band injuries.
I got told my a sport therapist researcher that it’s impossible to stretch the IT band and there’s no point doing massage on it due to it behind too deep.
Hi dr…i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching in and iven had an injection but still cannot manage to jog two laps on the field.
My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?
i am having pain in my left leg lower knee. it pins when i walk. can u plz help for same.
Heart was broken when you said to stop running, but the stretches you guys showed are working wonders!
“MY STORY OF ITB SYNDROME”
Bro I was playing Badminton without doing warm-ups. When I jumped mid air for a smash in sideways and then when I landed it, that’s were it happened.
It freaking hurts alot!!! It is scary because you thought it was a closed/open fracture or dislocation that’s why I never dared to look at my left knee when I was on the floor. The immense pain will make you lie down and call for help. I was so scared that what if my sporting days will be over and I will never walk/run properly again forever because of my knee. Then after 10 minutes on the ground, I regain my self and I finally looked on my knee. As I checked, no bones were deformed or bones getting out. Then I tried to move it, I can move it but with the feeling of pain and weirdness of my knee, that my joints/bones were not aligned.
I did walked but I was limping and I can feel the immense pain radiating in my knee.
That’s how it feeeeels, now it’s been 2 months and I haven’t been to the therapy yet just what the doctor suggested to me. And I can crack my left leg just like cracking the knuckles. I’m scared to jumped or run because I can still feel the bones/joints are not freaking aligned.
Please Help…
Do I have IT Band Syndrome? I have a pain behind my right knee, towards the right side of the knee (lateral side). I can walk okay, but I cannot run at full speed. I am not comfortable jogging. The pain and mobility worsens when I ascend stairs. I only get this pain after I go running. Should I take a break? I’m fine throughout the week, but when I go running on the weekends, this pain comes back during my run.
Important things:
I can walk! There was no ‘pop’ when the pain occurs, and I don’t feel like my knee is giving out. Again, this only happens when I run!
Tainted Love! thanks for the video. bilateral knee replacement on 3/21. right hip and IT band are killin me!!!!!
thank you so much for sharing��I have tried many height increasing solutions so far. “Growth Boom Pro” height system is the only product that works.
Thanks to this product I gained about 4 inches in height and did not see any side effects.
Very timely. I finally knuckle massaged my TFL, the other night, in bed, and relief was immediate!
Thank you sooooo much for this!!! I’ve been following you guys for about a year (have a severe herniated disc in my back and three in my neck) and I just started getting horrible hip pain that my RMT said this morning was from my TFL and I came on here thinking “I am sure Bob and Brad have a video for that!” Sure enough I was right. Just did all these stretches and it helped a ton. Thank you!
The tennis ball on the glute saved me on the 2019 L.A. Marathon.
Thank you for the video.
i had a meniscus tear,will i always have it band syndrome?? i took ibuprofen since i didn’t have any arcoxia or celebrex
Brad & Bob are so great! Thanks for this video. I’m going to try it.
Great videos.. can almost pinpoint where they throw in jokes xD two work well together
The pain on the outside of my knee appeared after my total knee replacement. It feels like there is a clamp on the outside of my knee. I’ve been stretching my IT band but not getting any relief. Any suggestions? Thanks much.
I am so glad I found you guys!!!! Thank you so much for the videos!
Bob and Brad, the two most famous, physical therapists, on the Internet. Catchy!
I am actually astonished at exactly how quick this unique knee problem treatment “Yοyοkοn Vxy” (Google it)starting working. Immediately after one week of use I discovered a noticeable difference with my knee discomfort and also am not anymore consuming pain medicines. I am actually thrilled at how speedy this guide starting up working. Five stars for this item, recommended..
Would distraction help.. Like with heavy band and foam rolling the it,-band..
Preserve your credibility by limiting your Ayn Rand quotes…
omg, i Do Not have sciatica as i thought. i have a tight I.T. Band! You guys are so funny. New subscriber here!
Purchase a printable worksheet with the IT Band Stretches in this video here: https://www.askdoctorjo.com/buy-it-band-stretches-worksheet
⭐⭐ 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!
Jo, your video was very helpful to me, and I am in a great deal of pain. I am a disabled, Gulf War veteran, and I injured my back permanently in combat. My knees are also injured among other disabilities. My doctors at the VA just want to give more and more drugs, and I already feel so stoned all day each day. Anyway, I insisted on seeing a physical therapist who said it was my IT bands that were giving contributing to my back and knee problems. The PT gave me some handouts/diagrams of exercises to do, but I promptly lost them. Do you know of a reliable place that I can download some more, so I can actually look at them while stretching. Upper back (where I have to fractured vertebrae) are also needed as are neck exercises. You can find my contact information at AmarilloRealEstate.pro.
Oh, my all time favorite 80s song (and there are many) is Candle in the Wind by Elton John. It’s a bitter sweet identification I have with the song, because I had an aunt Norma Jean who was brutally murdered when I was a boy, and I never had a chance to get to know her. Also, I was a huge fan of Princess Di, and the song has become her anthem, and she also died tragically. I still have Betty Jean (Mom) and Norma Jean (Mother-in-law), and after all of the above I named my beautiful now 16 year old daughter Rebekah Jean. Next to some Gospel songs, Candle in the Wind is the most poetic song I have ever heard.
Anyway, if you could recommend a good source for stretching, I’ll sure have a look. Thanks. You’re a doll! Rick at VetFund.com (under reconstruction).
Thanks for this video. I tried these exercises a couple of time. I was suffering of an inflammation on my left medium gluteus for months and finally I am able to sit on a chair with not much pain. Nonetheless today my gluteus muscles were burning. Is it a good sign?
Good video, but unfortunately the audio is exploded. Very, very helpful. Thank you!
Thank you so much for this video!! I never thought about using my foam roller for this!
Channel should be called “Two Old Guys Stretching”. Good video and hilarious.
Ok I love your info but I can’t stand the 80s!! I loved Rocky 3 and eye of the tiger song from that movie and I love a Sony Walkman ( I still use one to run with) but that’s it from the 80s!!! Thanks for your work and by the way I am 61!
Hello doctor, can we start these exercises from the first day of injury or have to wait until the swelling goes away?
Enjoy your videos. Like the videos being humor filled and to the point.
when i’m stretching like at 5:10 it’s very painful. what is wrong?
Help me please…, its already pain i have on my knee bcoz it band, will the strech help if it already pain, or i need to wait the pain reduce, then start the strech bfr doing any exercise
very simple to follow, thank you! Very few trainers show the poses but do not mention how to place the BAD LEG!
Thank you! QUESTION: pretty sure this issue is what I am experiencing. in the meantime while this heals I am icing and using Advil and thanks to your video will now be doing these stretches faithfully. But man it kills me to put any pressure on my knee to walk. Should I stay off of it for a few days or try to slowly grin and bear it? Use crutches? A brace? I just finished 75 miles of the Arizona Trail northbound. Had no knee problems ever before that but wowser those hills and more hills led to this malady and it took me off trail before coronavirus did. I just didn’t stretch enough it seems. Thank you for your answer in advance.
Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I’m training for a ultra marathon and can’t afford to let this knee beat me up, you rock
How long should you rest? I stopped running for 2 months, starting running again and lasted 10 minutes! So how long does it take to get better?
Thx for these suggestions. Both TKRs resulted in IT band pain for me which inhibits recovery time. Very helpful.
As soon as I saw the first stretch I knew this was going to be painful…I was right.
Edit: seems to have immediately given me more flexibility in my jacked up left hip though. Thought I was going to have to stop running for a while, thanks guys!
Can this ligament get caught on the side of the knee and then pop back into place when the knee is extended? I’m experiencing unpleasant and painful tension and one big pop on the outside of my knee every once in a while when I go to extend it.
If I were a rich man, I would pay these two to live with me and help me stretch and also banter in front of me for my amusement.
I wish i had teachers like you guys when i were in school must be the best classes ever lol
Dr Joe, I started exercisin’ in February. I’m dealin’ with a bad back then menopause hit and I gained 80lbs. I’m taking no medication for either. So one day I was gettin’ on my knee to do a yoga pose and I felt this rippin’ pain in my outer left knee. At first I thought my yoga pants had just cut circulation but no. Now it’s always numb and if I put any weight on it, kills me in pain. Could this be IT syndrome:(
Thanks for the videos very helpful. The 80s never have to stop. Here are some 80s songs from foreign countries. That No one you know has probably ever heard. It is like finding a brand new 80s classic still in the box and never opened.
https://m.youtube.com/watch?v=Ep0xNWvMFyk
https://m.youtube.com/watch?v=5BtEF8J1lkk
I got you.. thanks I am going to try it later in the morning. Hope that help me alot. which best brand for knee protect you know… pull up and protection. I see those selling is alot money which they care is top notch $$ and less high quality for anyone need to wear support like copperfit or Corefit etc more and more business add new name and ridiciously price
I love your videos, thank you! 1) Really funny and 2) Really helpful. This was incredibly helpful for my it band issues (runner) Thanks!!
Very nice video but subtitles are obstructing the picture thus missing the important demonstration.
I have been diagnosed with IT band syndrome. However, my pain is up near my hip, and I have a large numb area on my thigh. I’m receiving PT twice a week, and it helps tremendously. But I’ve been going for a year now, and I’m wondering if it will ever get better. I stretch every day & I box 5 or 6 times a week, normally (when not quarantined).
Hey im a partial paraplegic withbheightened sensitivity andserious nerve damage. Band pain has becom e unbearable. Any suggestions? Limited mobility
@ 1:55 A potentially dangerous stretch that places a lot of lateral stress on the joint which in turn can lead to meniscal tears. Skip it.
This makes sense to me and the best i’ve found so far. The last two stretches and variations will do me just fine: )
Hi! Is this safe to do straight after the patellofemoral pain exercises?
is it possible to run again? I get terrible knee pain when I run, but I dont want to give up running T-T
Thanks you Dr.Jo for the exercises.
I am currently in ACL rehab -week 12, had surgery to my left knee -hamstring graft.
I am having issues with IT Band which give me sharp pain in my knee, is it common during acl rehab due to weak muscles around it.
Does this go away after muscle strenght gradually improve with time and also by doing the stretches to flex IT band?
The release I got from the first stretch was ridiculous lol. I stretched my psoas, rf and tfl and wasn’t experiencing much tightness but boy my it band got lit up after one rep of stretching. Felt an instant mobility improvement. Thanks!
Edit: I can even actually twerk now
What about if both of the legs are injured? it is imposible to do those because you cannot lay on either side (or bend):'(
You know you have it made when a pediatrician actually writes in his action plan “have teenager see and do the videos on the Ask Dr. Jo YouTube channel” (before he keeps hurting himself!)
Favourite 80s song has to be Bonnie Tyler’s ‘I need a Hero’
thanks for this! really felt it in the hip
Thanks Dr. Jo. You are an angel. Here is my 80’s, Bad Boys Blue “You’re A Woman”.
https://www.youtube.com/watch?v=x8cIcXDR8ts
These exercises gave me lot of relief and progress. Thank you so much ����
I no longer have the pain when exercising, yet it comes back when i stop, lets say a few hours later. What do you think it may help? It seems that i have the injurie in the border of not existing yet it comes back post-workout.
Dude in the blue sounds like the pigeon from The Mike Tyson cartoon on adult swim
Helped me a lot but how would you go about stretching the inner legs?
Brilliant!!! First stretching video iv actually watch to the end cheers guys!!
It also hurts if you are a mechanic, kneeling down to put vehicle after vehicle on the hoist.
Dr. Jo, you are the best. Thank you so much for all the time you take to do these videos for us. They’re so helpful, and they’ve also really helped me focus on isolating the exact muscles I need to be working on. A lot of times this info is presented in a way that doesn’t let you know exactly how you should be holding your body to get the right outcome, but your videos are so good at that. I find it so interesting how just moving my foot/leg/knee one inch or two past the correct alignment for the exercise results in me targeting the wrong muscle. Anyway, once again, thank you so much!
I have an IT Band issue. Few weeks ago got a serious pain on side of knee while running. Went to my doctor and he has me exercising to strengthen the hip muscles. I am back to running again but that pain was no joke. I was limping home.
Well I’m a couple of years late to the party, but this is a very helpful video. Also, that scrunchie-tail is everything.
Favorite song “I Wanna Dance With Somebody” by Whitney Houston.
Does anyone know how many of these stretches to do each day, and for how long?
Thanks fellas. My IT band has been acting up since I started playing hockey again at 30 ( 12 year hiatus). Awesome stuff.
Don’t know if the pain is in it-band. But the second stretch accentuated my pain and m unable to stretch further.
I used to squat regularly last month and do cycling. Can I confirm it is it-band syndrome?
I’m very grateful for this video i tore a ligament and was advised to do these exercises i will give you feedback on my progress, i am a weightlifter, bodybuilder. Cheers from Trinidad and Tobago
are you supposed to do the IT band stretch on both legs or only on the injured leg? Just curious.
Best stretches, I’ve found on youtube. I can’t get the first one right tho. I can’t tell where my weight should be. On front leg or back leg. It feels like my hip pops when I do this. I’m only 45. Should that happen?? I have weak hips because of flat feet.
Buy a printable worksheet with the IT Band Syndrome Stretches & Exercises in this video here: https://www.askdoctorjo.com/it-band-worksheet
Purchase a stretching strap like the one in the video: https://amzn.to/2WYujh5 (affiliate link)
⭐⭐ 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!
I have patellofemoral syndrome, IT band issues, as well as spondylolisthesis. Will any of your exercises for patellofemoral syndrome and IT band have a negative impact on my spondylolisthesis?
Thank you for the information. I love this foam roller it looks like it would feel great.
You’re so sweet to help people like this! That’s what’s really, really important is helping one another, so you must be a totally awesome person.
Should you roll after running? There seems to be mixed thoughts
Thanks guys! I’ve recently started getting pain and cramping in my knees. Definitely from driving for work. Appreciate you guys so much!
My knee went out! how do it del with this? it used to pop back in, but the last 2 times it takes a few hours. try not to panic. not easy. what do i do to manage this in the future? no health insurance BTW.
Thanks for the stretches, my right side gets pretty sore when running.
80s music? Hmmm, Journey, Def Leppard even Tears for fears. esp. Shout, shout let it all out!
Great stuff. My doctor recommended the IT roll, but I hurt so bad I’m not walking. I will start with the other two stretches first now. Thanks
Hi madam IAM from India my son age (15) his knee not folding after injury while playing kabadi MRI report is normal he is suffering lot of pain when he walk &hip joint also pain pls suggest some exercises
Does “pressure on/pressure off” go for all stretches, generally speaking? Are there any that should necessarily be static?
Thanks, Dr. Jo! I like the stretches, I like the 80’s and I also like your hair!
Thank You, Great video! you did a great job explaining form….which they did not tell me im Therapy. 80s song is most definately Der Kommissar….Don’t turn around!
Thx Jo what do you thing how long is the rest and working exercise period for it band to get back normal I have 1and half months for my half marathon and now this it band injury is my problem i rest 1 week for now?
P.s
the hair is ok and 80′ music Is damn good choice:)
When I try to do the self massage it hurts like hell �� I am only 25. I’ve had this problem for years and it’s just slowly getting worse. I have a snapping hip (right side) & my knee cracks a lot, my foot has a high arch so maybe is the root of it all. Anyway, it’s stopping me from being able to do some things in yoga these days…I think I need to see my dr & get referred for physio, but I’m going away for a couple of month so I need stuff to try by myself whilst I’m away. I will try these things in the video.
Look at all these comments I and I and i. Thats the problem. we are self absorbed.
My IT band hurts so I’m going to try the stretches you showed in this video. I’ve always liked Language is a Virus by Laurie Anderson (strange 80’s song)
Great stuff guys! THX I have very tight IT band(left side) with a very inflamed left hip bursa. Just started PT and hopefully PT will work. Very concerned about my hip bursa being so inflamed. Another cortisone shot coming up at the end of January and I guess along with the shot and PT and icing I can expect my hip bursa to get back to normal? How many weeks will this take? THX again.
I’ve been in a lot of pain for 4 months now. I tried these stretches today & am hoping for the best. If anything else, they felt really good:-)
I have a problem with the IT band tract on my left side from landing on my left buttock in a bicycle accident.It is as if it is bunched up. It will bind then suddenly move over the trochanter. I have been stretching it in many different directions. The TFL and gluteus medius muscle seems to be all knotted up. I have tried to break up the ischema with a tennis ball and my fingers. Any ideas how to get it to glide over smoothly? I get a stabbing pain if I try to do lunges.The doctor says I need to do abductor exercises. I think that is WRONG because that will constrict the muscle more. Do I need to get someone to really dig deep into the muscle tissue (ART)?
I have been struggling with itb for two years now please help
Dr Jo you are by far the best PT website
Thank you
You have helped me ��
Pulled my ITB or hamstring doing some digging (at 68 years). Tried rolling lengthwise but not working too well, then tried using it as a pressure point massage rocking front to back and that seems to have helped with the pain.
Doc I was told that I have ITB syndrome from running and not stretching enough, I went to the medical care center on base but they didn’t tell me specifically what streches I needed to do but this video is helping. I’m commenting this after a week of doing these stretches. The pain was on the outer side of my left knee, right in the middle of the right side.
Thanks for this clip. When i walk my knees making clicking sound specially going up the stairs but no pain. Do i have to worry about it and see a doctor
Good job guys! I did the stretches and it works for me. Can’t wait to go out and run again. Thanks very helpful video..
I have MS..I have horrible R sided hip pain. I think my TFL..glute..psformis..ilio spas…quads..IT band are all tight. I need help for all of these. I also take muscle relaxants..
I foam roll my back,the I.
T band,glutes,under your arm pits,look up fascia….
Docs I can’t thank you enough! I have been suffering from knee pain for 4 years now and I got “healed” after just 2-3 sessions of this exercise. I’ve spent countless hours researching and trying out exercises for runners knee but nothing helped! Even went to a knee specialist who diagnosed me with ligament laxity and prescribed me only the last exercise with the foam roller but the first two exercises are the ones that truly helped me! I was actually depressed cuz of my knee pain. Can’t thank you enough:)
i have suffering this lately and feels realy painfull…. hope this manouver will relief it.
As a distance runner, I always know I can count on you two for my aches and pains! Thank you both a bunch!
I love these guys. They seem so nerdy but cool at the same time. They make me laugh and their stretches work
Ur a great teacher. I like the edge off the bed stretch. I’ll give it a try soon thanks.
Maybe I should keep my sqats to 30 degrees or less. Must remember: Bad leg in back for wall stretch. TFL looks tricky to stretch. Huh! Asked my PT to measure my legs and it is the shorter leg that suffers IT band syndrome.
I love the authenticity of these two…definitely not actors. Good stuff.
Does IT band cause twisted varicose vein beside knee cap and spider veins on legs?
I had a TKR 7 weeks ago and because of a new severe pain I saw my Surgeon yesterday. He examined my knee and leg, I had put a dot where the pain is and he immediately diagnosed me with IT Band Syndrome, he said that my X-ray was fine and said he was going to try Cortisone injections and because I am already in Out Patient PT he would order Ultra Sound Therapy and see me in 2 weeks. This pain started a few days ago and was so painful I could not sleep. Are the exercises okay for post op TKR? You mentioned that runners, cycling and skiers get this, I read only 5% of TKR patients get this horrible Syndrome and sometimes need an Out Patient procedure to repair the problem. I don’t want to go through anymore surgeries as this one was a 6th surgery. I have had 3 Cervical 1 back and a Meniscus Tear repair that was a failure. I think that so many surgeries have put me at more of a risk for problems. Can I do your exercises, will they help my condition, I see the therapist on the 30th of September. Thanks for your video, it definitely help me to understand better what the problem is. My Surgeon did show me some pictures but looking at your skeleton made it clearer. Be well, take care of your knees!��
I was just diagnosed with IT band, my Doctor offered me the Cortisone shot because he saw that I was very much in pain, but I declined. My question is, I was a softball player for 6 yrs, but I haven’t played for over 20yrs now, Lol why do I still get it? I’ve been icing and relaxing with 600mg of Ibuprofen for the last 5 days, how muh longer is this gonna last?
Haha i love how they just pick on eachother, yet theyre always together. Took me a couple videos to catch on to their humor. Funny
Thanks so much for this vid and the pettellofemoral one, I just found out I have this syndrom which sucksss bc I do a lot of leg workouts and jumping so I hope these stretches help me get back to my old self again!! my dr was no help lol
By the way Doctor Jo, Do Patellofemoral Syndrome and IT Band Syndrome go together? My doctor says that I have Patellofemoral, but, in a way, they seem one in the same.
Im a mountain hiker and former speed skater. Woke up this morning limping around on my left leg. Of course pushed through it then got some vertical feet in today hiking for about an hour and it felt better, but came back home and was the same as this morning.
THIS video is straight forward. No blah blah and what you’ve presented just plain works. Im already improving. Question: Why does vertical hiking make it stiff?
foam rolling only worsens ITB-pain. And being able to stre ch the ITB is a myth!!!
have itb syndrome both legs due to cycling. My quad starts hurting after 10miles which I never had any problem doing used to do 80miles… I’m gonna try this out hopefully it works. Been this problem since Dec.14 2014….
I like your hair: liked.
Thank you Dr. Jo, you remind me of the good old physio school times
First let me say I am 79, I ran my last marathon when I was 70 and ran my last race at 75. Never a great runner, have run well over 20,000 miles in life time. I had my right hip replaced on 2/17, all went well. In 4/18 I developed right hip pain and a rubbing or grinding feeling in my right hip. My surgent x rayed and said all is well mechanically and could not give a cause for pain. My chiopacter tried for several sessions and basically gave up. I watched your video on stretching my IT band and have been doing it for several days and it seems to be working, any more ideas, recommendations and/or caution.
i used to have ITBS, then after using stuff like Pattstrap, lots of stretches, it sort of went away. THat sharp pain at the side of the knee was gone. I continued with stretching on the ITB before every football game. Then, i tore my ACL. I’m 3 weeks into the surgery, my ITBS came back. the physio said my entire ITB down the injured leg was tight. the side of the thigh, to the gluts, to near the knee. There was intense pain whenever I had to extend my leg ( for the ACL physio) and my physio spent more time working on my ITB then helping me strengthen the leg after surgery. I can’t do all those stretches as mentioned in your vid, because my knee cannot bend too much. The foam roller works. I understand ITBS is fairly common for post ACL surgery patients, but even more so for those who have ITBS prior to surgery. How long would you reckon this will last because extending leg is painful. even bending will result in sharp pain at the side towards the calf….
Super cool exercises… I got relief within 10 minutes… It’s amazing
Can stretching and strengthening the IT Band help with knee pain? Love that cat T shirt lol ��
Side of my knee hurts when climbing up stairs, it goes on and off depending on the amount of stress but normal house stairs doesn’t trigger the pain. I was overweight when I ran and went to the gym and did deep squat with bad posture and more weight than I can properly handle, that was the time I got this injury and nos it comes and goes away. I can jog a kilometer without the injury being triggered but more than that I would feel pain, I then spend 3 days rest everytime. I don’t know what kind of injury I have and I have no way of getting a professional help, I just hope I can be able to run at least 5kms and climb a 100 step stair for fitness.
Awesome thank you. Both mine gave me problems but one is gone and now the other is acting up bad when I do my forms for kung fu
Thanks for the great videos and information. The audio seems scratchy to me ; don’t know if it’s my computer or others have mentioned it. I appreciate all the help I have gotten from the videos!
Man I subscribed just because your videos seem like they were filmed in the 90s. Legit.
These guys fix all my little problems. Thank goodness for these guys and Youtube.
I was having sever shoulder pain could not comb my hair did the shoulder exercises they recommend I can not believe how well they worked two thirds of the pain is gone unbelievable more people need to know about this I can not thank you enough, will be watching for my lower back.
When you are leaning towards the wall, are both feet flat on the ground?
Are these ok to do 1.5 year after hip replacement? The surgeon was unclear on what all that I can do and just said don’t dislocate the hip joint. The PT said 1.5 years out that there shouldn’t be a dislocation issue. Your thoughts? Thanks!
Hey, thanks for the video! I know many others mentioned it, but the audio is blown out. I’m not sure what equipment you’re using but consider looking into the “GAIN” amount on your microphone equipment and turning it down to prevent “CLIPPING”. Best, -D
I needed you when I ran cross country all four years of high school lol. I didn’t develop good stretching and warm up habits and now that I’m getting older (25) I can feel it catching up to me. Thank you so much for the help!
Why I have pain in the knee (lateral exterior) when I am stretching my ITB?
@bob and Brad or anyone else…. If one leg is longer than the other would a insole help this? I Currently play soccer/UK football which is bringing on the knee pain. a couple of back injuries over the years has seemed to point to having one leg a little longer than the other
In how many days IT band pain fixed by these exercise……..???
Please let this work. I’ve always had problems with my IT band, but right now my knees and back hurt so bad I can’t sleep. Going to do anything I can.
I really look forward to your videos. They are very precise and funny as hell.��☺️. Thank you, From Oregon.
Why does my knees crack? Is it because i play basketball too much?
How many times a day do you suggest doing these exercises and stretches? also, I have a lot of pain at night if I put weight on my leg during the day. my pain is non-existent at night if I keep weight off of it during the day. This problem has gotten a lot worse because I am now 30 weeks pregnant. Is it common to have pain more at night with IT band syndrome?
i have recently injured what i believe is my IT band where it connects to the knee. The first stretch doesnt seem to help or hurt. Im aware of the figure 4 stretch i do a variation of it often. Since my injury this stretch is very painful alnong with stretches that open my hips like butterfly orr modified lotus. Any one have any insight on how long it my take to heal or if it is an IT band injury? Shoot any info will help thanks!
hey dr jo i have pettelafumoral syndrome i have been to 6 physical therapy sessions, the doctor said that my quads and hams are alright but i got a tight it band, the have been using an elctro thing to relax it then expose my leg to a heat lamp and some stretches at the end but still no relief and my it band still tight as a guitar string and i still have 4 sessions on the insurance.. so please how can i relief this tightness cuz my physiotherapist is just not helping at all… PLEASE ANSWER ME with any advice u have.. thanks
I use that second stretch (the figure 4) a lot for when I get a painful kink in my lower back. I learned this move from a Jane Fonda step aerobics workout tape many years ago. Both of my knees make snap, crackle, pop noises and when I try to do squats I don’t have a full range of motion from my knees because of the pain. Will any exercises help me with this problem or will I need surgery. I would really like to have no/less back and knee pain because these two issues make me feel old.
Hi Doctor Jo? My knee and calve tends to get warm and semi numb at night or even when I’m sitting too long. What can I do to help with this?? Thank you
Omg! You guys are hilarious! You explanation infuse with humor really gets people attention. Great excersise routines, I’m going to try them for sure. I wish more people in medical field use your approach.
Hi Jo Ave being like this for 42 days already and I can’t walk normally with full range of motion and my knee cap feel weird if I put weigh on it and I don’t know what to do I’m doing some stretches but still feel bad can you help me please please???
Hi thank you for sharing those stretches. Could you please share where you got your “pillow” or cushion for your head? Thanks!
You guys are lifesavers! Every time I have an issue I know that more likely than not you will have a solution. Thanks for keeping me running strong, literally!
that first stretch against the wall, BEFORE he crossed his leg over, is that good for regular people with TFL pain at the side of the knee? Also that second part of it, where he crossed over, that’s just for athletic types?
Thanks for the video. My left ITB hurts on the knee insertion point. Always gets sore whenever i start running
Thanks for the helpful video, it is helping me a lot! What’s the story with this interesting shirt you are wearing?:)
Hello….. I would love to know is there something you eat wrong because of this inflammation?
I like how they look like corporate executives, and the video feels like its from the 1980s.
Dr jo provide stretches and glides for radial and ulnar deviations
feels great…. quick question… when you drop the leg behind… you say just let it go… do you then start again from beginning? I would imagine you don’t swing it back up and forward… should do on both legs, if only one is the main problem?
Whenever I run my knees hurt really badly do you think it’s because I’m used to running on dirt and switched to running on track and my legs aren’t used to the harder surface or does it have to do with my IT band?
I dislocated my knee cap ( patella ) and later on it brought It band pain and I can’t seem to get rid of it. It just keeps getting worse. I’m constantly on meds, icing, heating, stretching and foam Rolling. I do gymnastics but I can’t currently do it because of my IT Band pain and knee pain ( I had knee surgery )
Brad has to be from Canada or up north (Wisconsin/Minnesota?) Lol his accent!
Thank you! I was in so much pain. These exercises helped a lot.
Ah! Thats what i was doing wrong..on the my leg raises..thanks��
I’ve had IT band perhaps three times in three years (always faded) but this last week was the worst and it wasn’t working running it off. I am now on day four after doing all the stretching (just massaged the TFL area) and in normal movements I haven’t had one painful or inhibiting twinge today and yesterday felt about 85% already.
Update: I’ve just come back form my first light run in a week (and aside from insecurity through waiting for pain) all went brilliantly! No pain and onward and upward on my next run in a couple of day! Thank, Bob and Brad!!: ) #stretchstretchtrech
I have had pain in my leg from my knee to my waist for over a week one set of theses exercises has helped a lot thank you for this video it was very helpful.
Hi there you are both hilarious & enjoyable to watch & to listen to, I nearly forgot about my lower leg pain & a bit of hip pain, that I’ve had since Oct 2019, I am so glad I found your videos, the main reason I found your video here on youtube, is because I spoke to someone at the gym today, FINALLY I found someone that suffered from the same exact thing I have, my pain has been nearly constant, sometimes I can barely walk even when I do use a cane,I went to a few Dr’s here in eastern Wa, I had X-Rays, an MRI, physical therapy & pain pills, like Hydrocodone or 500 mgs of Tylenol.
Well not much has really helped me at all & I go to the gym 3 to 4 day a week, I workout & I swim, that’s when I met this man that understood exactly what I’ve been going thru, because he’s had this lower leg pain, he called it (IT Band Syndrome), walla, I them looked on youtube & found you guys, wow finally I feel so much better, just pin pointing what I have, maybe now I can get this corrected.
SO I am wanting to thank both of you for offering your knowledge here, I am excited to start a regular routine of these ball workouts, I will try what you have offered here, thanks so much.
You guys always end up helping me diagnose my pain and then fix it. Have always come to you for relief, for 3 years now. Very grateful!
Hello dr. Jo, what would you recommend best for cubital tunnel syndrome
Any idea what to do if you have pain when extending fully your knee and laterally it hurts when trying to hyper flex it your self using no external sources. Also when almost fully extended feels like patella moves laterally and makes crackling noises with no pain.
sir I had my left knee acl operated 10 months ago, now while exercising I feel slipping of muscles or don’t know what backside of knee
why it’s happening??
Wow! Your presentation and audio have improved so much in 5 years!:D
Thanks for posting this video. I started training for triathlons in June of 2019. I was previously an avid Crossfitter with no injuries. I began to accumulate some injuries from the type of endurance training that is required for the sport of triathlon such as Achilles tendonitis, and most recently IT Band Syndrome. These stretches are helping me with my knee. I didn’t know what was going on. I was having severe left-sided knee pain inferior to the the patella. I knew it was from running, but thought it was a tear because the pain was so bad. I didn’t normally do a stretch routine other than runner’s stretch, and two or three other basic stretches. And worked with a foam roller. Now I realize how stupid that was not to be more serious about stretching and taking the time to take care of my body. I started this stretching routine last week, and have stayed off running. Still biking a lot of miles and swimming a lot of yards, but stayed away from running. I have tried staying away from running before with no relief. But this time, with the addition of incorporating these stretches into my routine, I have no knee pain. I could even tell a difference the very first time I did this routine. I hate to stretch, but if it helps with my knee pain then I am going to keep on with this and I also had Achilles tendonitis and watched your video on it and I have been doing those stretches and massage techniques as well. That’s been about 6 months ago and it worked so I returned here to relieve my knee pain. Thank you so much for these videos. It has been very beneficial to me.
Lmaoo. Im sorry im so juvenile i couldnt stop laughing wit first stretch exercise ��♀️
The 2nd exercise really hurt my knee so I stopped, but the first one didn’t feel much stretch.
I had right total knee replacement. My I T band is sore and tight. My knee is very swollen. Should I do these exercises? Would cortisone shots be in order?
Deee-Lite “Groove Is In The Heart” (Official Music Video)
You don’t get much benefit from stretching the IT band itself. It’s more effective to loosen the muscles that attach to it.
my doctors advice is RICE
Rest
Ice
Compress
Elevate
and of course the stretches.
these are things you can do at home
I have had it band sandrom since 2017 but I did physical therapy at Boston medical center in Boston it don’t work
New to your station. Really enjoyed the clarity and simplicity. What is the purple pillow?
Can you please tell if there is non surgical way to remove cysts in knee? And how to over come that pain?
Nice. How about an illiiopsoas stretch in the prone position?
What if you sit in a chair and try to sit figure four you experience tightness in your leg your lifting over the other? Mine is very tight on my left which I had a previous injury on. I can cross my right and it will sit fairly flat. My left starts getting pain at a 45° angle and doesn’t want to sit flat. I can push down and it springs back up own it’s own like something’s right.is this the same band?
Beautiful, smart, helpful, understandable, enjoyable, beautiful… �� keep going Jo!
Hello mam, will u plz tell us about the cervicogenic headache & exercises for that??
Hi Remy! Thanks for the informative video. Nice to see Remy. ��
Please, do you have any stretches to help calm spastic esophagus?
It really hurts.
hey. can you do over the AUDIO on this…it’s all distorted…
Ooohhh, Ok! it’s the green band that is getting stretched by doing the wall stretch. To say, even after minutes of doing the stretch, I can feel how it stretch my green band �� thanks again, just maybe this 65 ole girl will become her 40 year ole self ☺️
Thanks for sharing your stretching techniques. I do have major tight IT band and sciatic pain at the hip going down to my knee on my right side. I will try the stretches to see if it will bring relief.
‘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.
Seriously? Stretches shown for educational purposes, done by a man with a dress shirt and tie. Doesn’t really do much for me fellas.
Yea I can vouch tht, I had the pain and with frist stretch its went down
That first stretch was fantastic. Felt immediate relief! Immensely grateful. The other stretches look very good. Gotta get home to try them out. The one thing not covered is that usually the problem lies in an imbalance of muscle development. Ideally, one should rotate workouts run, swim, yoga, gym, bike, yoga, etc. And of course leg and hip stretches 4-6 times daily!
The intro is about as cheesy as possible, but you guys do such a good job, it’s hard to fault you.:) Thanks for the input! I have something new to try.
This explains my knee pain, Im a nail tech and sit many hours a day and have knee low back and wrist shoulder blade pain, ugh
Do these stretches ultimately help with the pain in the knee? I have pain in both knee and hip. And can feel the stretching in my hip only. Thanks
You would have made a great eighties girl Jo. How do I know. You have the fun spirit and I enjoy your IT stretches. Thanks
I have a labral tear, IT band pain and knee pain on my left side. I just finished 4 weeks of PT but crossing my left leg over my right still hurts badly and the figure 4 on my left is quite painful for my left knee. I’m not sure what to do now. I can do bridges, squats and leg lifts w/out difficulty but rotating my left leg inward hurts in my hip joint. Please, what do you suggest I ask my orthopedic doctor when I return? Thanks for any help you can give. I can also rollerblade w/out any hip discomfort and minimal knee pain.
Bob and Brad, I hope you see this message quickly… I just had TKR on 2/3/20, I was sent home On 2/4 with no complications and roughly hitting 90 deg.
My problem is EXTREME pain in left outer thigh that extends to outside knee… Unfortunately due to therapy requirements I cannot stop the excercises for ROM.
PLEASE give me some simple advice to manage both issues, I do not want to fall behind on therapy waiting on the IT band to recover…:-(
Thank You both!
Sometimes i sleep on the loveseat and put my ankle on arm of it and let my knee hang inward that helps too
holy crap it worked, I did the advanced one(the first one) I am at work, and I could not walk on my leg without pain, and I did this and it has gone away.(P.S I have to drive a standard car from work 66 miles to get home, and the issue is with my left leg; the one I use for the use of the clutch). Normally I can just bend my leg, and the band pops back in place.
How.
How.
HOW. DO. YOU. KEEP. READING. MY. MIND! What is this sorcery!
❤️
All your videos are really helpful, thank you! I am noticing the adduction exercise triggered some irritation and tightness to the affected it band (just prior, I had felt a nice release from the standing stretches, particularly
the hip/low back). Should I modify somehow? Maybe start with fewer reps? Or repeat the stretches after the strength? If helpful to know, I have previously been diagnosed with SI joint dysfunction. Thanks for your time and advice!
Hi dr…i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching the band for some time and even had an injection but still cannot manage to jog two laps on the field.
My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?
LOVE That pillow, it looks comfy, do you have a link for that?
Thanks Dr. Bob and Dr. Bred for sharing such a great videos. I really appreciate your work����. Bravo!!���� love from Pakistan ��������☺️
How the hell was 8:14 not the thumb nail? You look like you are trying to out diva each other.
i am in a bit of a dilemma because a few weeks ago i injured my IT band and i am in a wheelchair full time…how i got a running injury? no sweet clue! but your tutorials i am unable to do…is there anything you can maybe post later for someone who cant stand?
Hi guys thanks for your videos the second exercise up on the table where you cross your leg over and place it on your knee and then pull it back is that OK to do for someone who has had a total knee replacement? Thank you very much
You guys have been such an amazing resource and help to me and my family. Thank you so much for the work that you do, and for sharing it with us.
If you always sit a particular way, try sitting the opposite way.
Nice. How about an illiiopsoas stretch in the prone position?
When I do the first stretch at 1:20, the area pops like crazy. I get pain on the left side of my hip near the ITB. Probably 4-5 cracks/pops, on both sides. I went to physical therapy for 2-3 months and nothing improved. Anyone have experience with such a condition?
Thanks doc…your videos helps me a lot..i was struggling with it band syndrome but now i am feeling it’s getting better now
Great video!! Thanks! Do you have a video for a quad strain rehab and strengthening?
What do you recommend when this fat transition from the hip goes to the inner shin of the knee instead of the outside? This has happended to me and I have been dealing with the pain for a few years.
Thank you for these, that added two more to my set! And the massage you share makes my knee less tense! See, I’m not a runner but I was born 3 and half months early. So my knee caps didn’t fully grow into one piece. My knee caps is in two. And the IT band splits over that gap. I was diagnosed three years ago. There nothing really the doctors can do. I have to deal with it rest of my life. I still have flare ups…but in 8 months I haven’t had any issues but last few days I had a flare up. Thank you for sharing these!!
im very worried bcoz the pain is terrible im suffering this frm mny months i cant stand properly when step out of bed i have hold the wall nd walk aftr walking few step its normal nd when i sit nd then cant stand properly i have tried many excercise but didnt work plz reply help me
Hey thanks for all your help. I’m an eighties freak as well. A nice song to your sweetheart from the eighties is “if I could” by 1927. Of course it doesn’t need to be to anyone. It’s just a nice song and they’re Aussies
Hi Docs■ I had 2 hip replacements 12 days apart 6 months ago■ Before I came home I had 6 weeks of therapy at Glengariff Rehab stayed there 4 six weeks■ Went to my surgeon Dr Krauss in Ny and said I was doing great but need to exercise the ITB STRETCH FOR MY HIPS ■ Please respond ty ■ RACHELLE
5:35 when I do this I can feel the stretch, then suddenly something moves/pop along the side of the leg/IT bad area… Bad? Doesn’t overly hurt, but certainly feels a little weird.
thanks for the self massage. I work long shifts so this is perfect for when Im at the office all day
Wow! Great advice but man you guys still look great. It has been six years and did not age.
2020 and the “experts” still cant agree on whether the IT band can be stretched at all. Lots of folks telling how to fix it who have never suffered from the condition themselves.
Thank you so much for posting these videos!!!! You guys are so informative and amusing and just seem like the most genuine and nice people. ♥️
you guys are great! good videos and good insights. please please please get some microphones that aren’t so cheap. it makes your videos unwatchable, which is very unfortunate.
I believe I have IT band syndrome on my right side the exercises really help. Should I also do the exercises on the left side or is it fine to only do it on the right?
Foam rolling the IT band itself doesn’t really work, right? It’s always under a functional load and can’t be shaped much; personally, I’ve spent the past week rolling my tensor fasciae latae (TFL), vastus lateralis (VL), and glutes on a baseball and also lacrosse-balls taped together, and it’s helped tremendously I can walk again:-) Also, I’ve been stretching the hamstrings, working on ankle mobility, and stretching out the deep parts of my hip flexor, along with trying to minimize my amount of time sitting and sleeping on my injured side or butt. Just my experience with recovery:-)
Hi Dr Jo, what if I feel the pain with a straight leg before half way. I can’t lift my leg while straight any further than 1/3 before the sharp pain kicks in:(
In using stretching exercises on a tight IT band is adding resistance counterproductive?
Big Country “In a Big Country” 1983
Doc Jo you are beautiful and rock Like just the 80″s band…
Thanks Doctor! I will continue to use these stretches and in about 1 or 2 weeks ill let you know how I feel. So far, I felt a difference right when I started. So far so good! Thanks very informational. Oh and a 80s song I pick is Cyndi Lauper-Good enough for me
So I find what is an even better multiplier is using the infrared heating pad you guys recommended, then doing the rolling, then stretching.
I would get cupping massages on and around my it band and it works wonders for me. It is painful while you’re getting massaged but at the same time it feels good. Afterwards you feel so much relief it feels normal. Depending on your activity it’s how often you’d get the massages. The more you do it the better it gets! Hope it helps someone!!
The audio is constantly peaking. Need to turn down the gain bro
I’m really liking the “Strong like bull hoodies”. I don’t know if I will ever be able to run again either, destroyed meniscus, torn RCL? Or ACL? Confused, always forget which 1, biggest problem though has been trying to get the tendons and other muscles running up the back of the leg behind the knee to stretch back out, I have that bend in my knee or quad leg look going on and it has gotten somewhat better but has not gone away even with the artificial cartilage injections surgery was in August getting a little nervous boys won’t lie
DoctorJo I recently just recovery from a tear in my MCL and after afew weeks returned to running the roads doing 5-8km everyday. However this time I think I have ITB as I’ve a pain at the side of my knee again. It’s not extremely sore but I feel it when going up and down the stairs. I’m startybasic training for the military in 3 weeks do you have any suggestions? Please Reply Thanks Conor
I think u guys are great, I love the humour.!! And you’re dead famous!
BUT!
I’m now super confused (Im also from the UK and easily confused, but let’s not get into that!). I’m also super ignorant of PT, along with having a small amount of possibly dangerous knowledge gained through good ole ”utube-n-google-research”
Im confused as to WHY your IT band would be tight..
.and if it’s tight because of posture…eg narrow stance and your knees going in ( my hips rotate inwards and my knees tend to go right in, ankles collapse in etc) then isnt that going to cause tight adductors and that muscle that goes near your groin, and weak and over stretched abductors and gluteus min and med? As well as over stretched TFL.?
Sorry this is so long..bear with me please!
assuming that’s all correct… is that correct? I have some questions…
1. If IT band can’t physically stretch as it’s cartilage, what is purpose of rolling on it?
2. Wouldn’t rolling on it, putting pretty much your whole body weight on it, compress and stretch all those outside hip muscles more, when they’re already maybe overstretched and weak?
3. Would functional loading exercises to strengthen outside hip and leg, and muscles around knee, and gentle massage of the inside hip and leg, TFL and outside hip and leg be more indicated? That would mean (is this right?) focus on rotating hip out more, activating the outside muscles to help that and stabilise things, so the knee would go in line rather than in, and the ankle straighten and stop falling inwards?
I’ve just read about a change within PT away from some of your stretches but I may well have things all backwards…..? Many thanks
I’ve had some injury problems with my IT band strains and other problems. lol I remember using this video when I first hurt it and I’m using it now. Figure 4 feels great!
Instructions unclear, tennis ball is now lodged firmly in my rectum
Good advice with some wit and fun thrown in, fantastic, thank you.
Ice before? I get reducing inflammation but couldn’t that promote injury by hindering IT performance due to the cold making the ligament tighter prior to use? Shouldn’t you just loosen it up with SMR First and ice after activity? What are your thoughts please?
Hey I have a question that I havent been able to find an answer to anywhere. So i have itbs and so I’ve been rolling all the surrounding muscles and trying to avoid rolling directly in the side. In the first week of rolling I was feeling a intense sore pain when rolling. Now I’m feeling a sharp pain like I’m pulling the it band from where it con acts to the muscles. I dont know if that’s what is happening but I’m worried I’m doing damage or something. It’s a different pain I’ve never felt before. I usually roll once a day for like 5 to 10 min on bad leg. Any insights on why I’m feeling a different pain?
Great video, love your stuff @Bob & Brad! I have read that having bowed legs (genu varum) can contribute to ITBS thoughts? And would treatment or preventative care change based off of this?
I broke my tibial plateau in 2017 and suddenly started having pain in that area a few months ago. Thank goodness it was “only” my IT band. I am adding these stretches right now! Thank you!!
Help! My left leg felt like it “unzipped”. This happened a year ago. Some times my leg is a little better and sometimes worse. The pain starts in the hip and seems to cross the hip joint, down the thigh, and it always hurts on the INSIDE of my knee, then goes down the calf and into my foot. At times the thigh pain is near the inside of the thigh. The calf pain can be outside the calf but is usually inside the calf. I don’t know what this is and don’t know which exercise to look up. I thought this one was it, but the pain is always on the inside of my knee. Please advise! Thank you!
Thank you for this video. I was in the Coast Guard boot camp. I got discharged due to Iliotibial Band Syndrome. They said i could come back when i heal in 06 months. Problem was i had no idea how to stretch and fix it. I am gonna use this video so i can come back stronger.
I thought this video was and older video due to the audio until the guy said to google where to get foam rollers
My ITB problem is what brought me to your channel a few years ago. Best thing that ever happened to me (Discovering this channel), for my mobility problems. Gratitude �� to you, both
Was this the face that launched a thousand ships,
And burnt the topless towers of Ilium?
is it ok to use the thicker roller things they have at my gym instead of the thinner noodle?
Very good, ´´Believe you can and you´re halfway there. Theodore Roosevelt´´
Can this cause pain all the way down into the shin muscle area. It feels like it’s behind the muscle and not the muscle itself hurting.
I think the outside of my knee is also a little swollen. Should I keep doing this?
I have IT Band Syndrome from waist to knee, especially in the main part of my thigh. I have Adhesive Arachnoiditis, and we believe this is why this developed. Yesterday, my PT massaged my IT band with a hard plastic roller, and it was EXTREMELY painful. It’s still very sore and tender. He said he could feel adhesions in my thigh.
My question is this: I’ve read that the IT band is not a muscle, but cartilage, and that stretching it won’t help and may hurt it. What is your opinion? Does massaging get rid of the adhesions? And can ultrasound therapy help?
Gm sir im ultra runner and having a outer knee pain while running and i cant bend my knee, i went to orthologist and he ask me for MRI, report say its ACL sprain doc gives me medicine but no result
Plz help
These stretches do nothing for memy hips (front, back and sides) are so tight.
I massage, foam roll and use the trigger point ball daily, but still get tingling all down the backs of both legs down to under my toes.
Even my butt is weird shapedthe circumference of my hips is muscular and bulgy but my actual glutes are dead and soft.
Sitting doesn’t help and lying down isn’t comfortable either.
Might just set it all on fire and start again…. get a refund of sorts.
Question. If you had tight IT bands, is that similar to what you stated in the video?