PERMANENT Fix for IT Band Pain!!
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- Опубліковано 11 вер 2019
- 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.
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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. - Навчання та стиль
In one of my most helpful videos, I show you how to fix "low back" pain instantly. See how right here => ua-cam.com/video/DWmGArQBtFI/v-deo.html
I subscribed to your channel & immediately gained 0.5 A Pound Of Muscle 💪🏻😜👍🏻
Good video . . . Another way to do the same thing for the IT Band (maybe even better) is using a 12" and then an 18" resistance band about 1/8" x 1.5" for men and a little thinner or narrower for women but NOT one of those thin yoga bands unless it's long and you can fold it over on itself. A thin pull-up band folded over is good if that's what you have. This way you can do it standing and get a better more natural range of motion. Everyone should have a set of bands like what Iron Woody Fitness (and others on Amazon) sell.
At 8:43 what type of band is this? The bane of what to search for to buy one. Thanks.
@@hikerJohn so at 8:43 when he does the exercise, you don’t need the band to go around the feet? Is that the exercise to do standing or is it something else you do standing? How do you do it standing? Sorry if I got that wrong. Thanks for any help.
@@tnijoo5109 You dont need it around your feet if you do it standing. You can put the band literally anywhere as long as it gives resistance for doing the leg spread. I use the Iron Woody 12 inch - #3 Small Bands or the 12 inch - #4 Medium Bands
I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
Super happy for you!! Hope I have the same testimony.
@@user-zx5xw4yw2e A month later and I can share that things are still fantastic. EG: A few days ago I did a 2hr MTB ride as hard as I could, no knee brace and zero pain. I tell everyone I know to visit this channel :) I really hope you find the same success as well!!
Can I ask which resistance band(s) you are using? The one in the video looks like an inner tube from a bicycle, but I can only find smaller, latex rings.
Same here Ryan, it’s amazing!
Did you have pain in hip also?
He's giving out pages of a physical therapy textbook worth of knowledge for free.
He’s the man
He has 9m subscribers. It's not for free.
Aleksa Jankovic its free for you, all you have to do is press skip ad for hundreds of dollars worth of information.
He's awesome
Aleksa Jankovic
Oh I know, knowledge that doesn’t directly ask me for my credit card but my time.
Adding some timestamps for the demonstrations:
4:46 Test
6:18 Strength Exercise #1
8:43 Strength Exercise #2
10:54 Stretch #1
11:57 Stretch #2
i really dont know what to say man!! I am here from germany, used to run intensively last year (around 25-30km/week). In december i suddenly felt a bad knee pain sparkling down to my feet. Doctor checked with MRT and saw that the meniscus was damaged. Since then they sent my to physiotherapy and ostheopaty. I paid huge amounts for their shit and nothing helped. Nobody and I swear to god no fucking doctor could tell me the pain was from the ILTBS, they told me its sth with my meniscus (I am paying around 900 Eur per month for the health insurance. BUT i watched your video and start doing the excersices and stretching. Last week i finished 3x 5 km run without any Pain!!! Today 6km without pain - i honestly do not know how to thank you man! This definitely changed my life!!! Thank you thank you! God bless you!!!
Using Adidas pants to illustrate the IT band. Only you Jeff lol
@@chjeltness yes!
@@-yourandyoureare2different612 your sick
@@cl759 you're*
@@chjeltness no
I got it band syndrome 2 years ago when I first started working out and doing jumping Jack's at an obese 270lbs. It did go away but was painful. Down to 170lbs now and trying to add muscle mass. My how times can change quickly
Me: exist
Jeff: you're doing it wrong
Me: fuck he's right
Me : fuck it's a copied comment
Haha! You need more movement =D
Pretty much
I love you
I’m literally crying. I’ve been suffering for 2 years and nothing made it better. But this has healed me and I have no pain anymore. ❤
I started developing knee pain during a race and would have knee pain for years while running. Doing these exercises eliminated those pesky knee pains permanently and I'm now running multiple times a week pain free for many months already. Wanted to come back here and say thank you so much!
I’m having the same issue, how long did you have to do it? I’m just trying to come up with a target where I will start trying other options, but not sure how much strengthening I should expect to do
I just did a marathon and 16 mile in this started for the first time ever, it was a week ago I did the marathon and my legs felt ok again today I tried doing 5k and straight away was in the same pain he's describing. I want to try these exercises can you send me a link to which band you used.
When Jeff hits a roundabout he drives straight through it to prevent internal rotation in the shoulders.
That actually had me laughing out loud...deserves more credit!
Ben Dean 😂😂😂😂 i died
Such a British joke
But he drives the wrong way round cos he's a yank...
Not sure they have roundabouts in the states do they!? 🤷♂️😂
I wish I could have Jeff as my trainer, mom, dad, brother, doctor, teacher, counselor, and just overall life guide
He is ready to become your next dad
Well do the next best thing and pay for one of his courses go over to his website
Anirvin Vaddiyar me tooooooo
@@fracritel their worth every penny
pffft tell me about it
Just ran my second triathlon. The first had me immobilized by the 1st mile of the run course. I’ve had this IT band for close to a year and a half. I watched this video, took a break on running, and followed all exercises and stretches. It’s like I never had the pain. Thank you!!!
Do you do all the exercises in a row? for how long and how many times a week?
@@perolito83 personally, I did every exercise in a row. I was fortunate to do them all the week before and they paid off, but I had tried similar exercises in previous weeks so I would imagine I had acquired a little bit of muscle prior. I did like 3 reps of 15 for the exercises and I held every stretch for 40-50 seconds. I quit running for a week and did all stretches and exercises one after the other daily and it worked for me. Maybe you need 2 weeks, but I’m confident it will work.
Thank you! I have been limping for almost a year. Went from lifting weights and running 5miles a day to zero running and not lifting. Orthopedics xouldnt find the reason to my pain. This video made an entire difference
How long did it take you to completely heal
@@brandonaranda7029 Quicker than I expected honestly. 2 weeks of doing these exercises and giving my knees a break from jogs more than a mile and I became quite comfortable. Also I was 25 years old while doing this, so keep that in mind in terms of how quick my body repaired tissue.
I am a recovering paraplegic and you have taught me more about my body's mechanics than any of my therapist. Thank you so much🙏🙂
Good luck man. Wish you the best
100% legit. As a PT, I do all this with my patients every day 💪👍
Thanks man. Is this also a reason why people get patellar tendonitis or quadriceps tendonitis? Because I have both IT band syndrom and quadriceps pain and I know that my glute medius is very weak
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain for ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
@Follow the howl patients.
@@ResistanceOfficially
☺️
Screw youuu brandon
I haven’t been able to run for the past week due to IT band pain and of course this comes out at the exact same time 😂. Jeff stop watching me 😂
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly. Good luck😃
@@mr.physio wat
Mr. Physio 호주물리치료사 stop copying and pasting your stupid comment. You are wrong, just stop.
This guy’s knowledge & articulacy are next level. I wish I could find an in-person trainer of this caliber in Sydney. I’m about to take up more serious running & wanted to avoid common issues by prehabbing so this is invaluable 🙏🏻
Just had 30 minutes using your IT problem exercises for the first time and can honestly say I can feel something had already loosened . Looking forward to more now to help these old legs and bones to run 🏃👍 thank you 😀
0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015
and gives more additional information for this one.
4:46 - 05:20 1st exercise, reps based
5:35 - 7:00 1st exercise, time based, (for 60 sec)
7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that).
7:47 - 2nd exercise (09:17 spreading legs)
9:41 - 2nd exercise TORSO forward alternative
10:06 - 2nd exercise EXTENDED MOTION RANGE alternative
11:18 - 3rd exercise (for 45 sec)
12:05 - 4th exercise (for 45 sec)
13:02 General review of episode
Thank you 🙏🏼
Thanx
Thank you!
Thankyou
Thank you!!!! I need this badly.
Took a week off and did these exercises 3 times a day. Just been out today for a 4 mile pain free run. THANK YOU!
congrats man, i hope i can get to that point too
@@MK-zf6or bro my shit has been hurt for 3 years from football how’s ur doing ? I’m js starting to do these today
@@lyssiluva8593 good news for you
its been really good, did it everyday (been slacking now) from the time i commented it and worked up to 2 minutes on each leg quite quickly
it definitely will help you get back running very soon (ran 3k everyday and had a PR 10k after taking 5-7 days off), but things like squats and lunges still hurt, gonna take it srsly again and i believe by the time i get it to 5-10 min hold easily, the knee pain will never be an issue again
cheers
Amazing!
Had horrible pain thought my skating and snowboarding days were done. This exercise made me feel much much better. I’m doing this every day for now on THANK YOU!!!!!
This video by far has been the most helpful in explaining why IT band syndrome happens, and what needs to be done to address it, and fix it forever. Thank you once again Jeff!
Holy crap I have this and didnt even know! I ride bike all the time and I get outside knee pain. This channel is amazing.
Nice intro fella.
back when i did alot of unevem ground running, i had to stretch my IT band all the time. now i got into biking and my it band pain cameback
I always thought it was just my quad.
These kind of videos should be mandatory watch for every athlete or amateur who works out. Thanks Jeff
Y E S
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
@@mr.physio Thank you,sir.I woke up in bed with moderate tightness, but bend one leg over the other and massage along that area in the thigh. I don't have it nearly as bad as other people probably, though. The tennis ball idea is good because it doesnt' require purchase of other equipment. I am cheap. ;-)
Self massage, which elicits some dirty humor, I think it helps. There are videos for doing it for all kinds of areas.
@@mr.physio????
So you're saying that we shouldn't do any of the drills that he demonstrated in this video?
He's saying not to foam roll it and to do these drills. But you're saying the exact opposite. Did I misinterpret something? I don't know what to believe now xD
@@caeserzeppeli9230 JUST IGNORE Mr Physio. He doesn't know what he's talking about I've already noticed a difference just in a few minutes (and I've had debilitating pain).
I was checking out videos for stretching as a new runner and stumbled upon this - I am SO delighted because I have been having a lot of pain and stiffness with my IT band even before running. Sometimes I would sleep funny and I would feel the pain run up and down my leg exactly as illustrated by the video. I tried the first exercise and could FEEL the stretch and am so delighted at the stretch and relief. It will give me something to try if I wake up in pain again too.
This video changed my life almost over night. I was foam rolling and stretching ALL. THE. TIME. and I kept having the same problems at age 36. THIS EXERCISE has fixed my problem. Now I have WAY fewer problems with my knee and hence hips and other knee. THANK YOU JEFF!
Which exercise did you find was the most helpful? On the floor or the one standing and leaning? Thanks
@@hickledav7laying on side. I do this almost every day. I can stretch my IT band and be fine for like 3 minutes but then I need to stretch again. This exercise seems to set me for a while. Also, ive figured our that my "calves" also contributes to patella issues. So I try to strengthen and stretch everything.
Unbelievable, I’ve been to the orthopedist and they couldn’t find why my knee was hurting. One 14 minute video pinpointed what I needed. Thank you Jeff!
can't agree more!!
Your orthopedist couldn't diagnose IT band syndrome? Its such a common injury... go somewhere else next time
Brad C: I hear you! I saw an orthopedic surgeon many years ago and it was an absolute joke I felt like he knew absolutely nothing about the human body!!! It was such a waste of time seeing him that I literally didn't want to pay my copay!
@@nickfowler8810 orthopedists are bone and joint specialists. Generally speaking, issues with soft tissue are more easily diagnosed by physical therapists or other sports medicine specialists (some but not all orthopedists may practice in this area). That being said, an orthopedist should be able to at least refer you to physical therapy. That’s what mine did, after taking x-rays and telling me that my knees were fine. He definitely didn’t just dismiss me after I told him I was in pain, and no doctor should. From there though it’s really best for the PT to examine you and observe your movement in order to diagnose.
Just wondering was it the first exercise on the ground, or the 2nd one that you lean onto your shoulder while standing up that you found most helpful? Thanks
I am a 70 year old male, who is in pretty good shape. I've had IT pain since September, but didn't know what it was. I thought i had sciatic nerve pain. I have done these exercises for four days and have obtained more relief than anything that has been tried, including medical care. Thank you very much for this information.
I’m so happy that you have this video. I’ve been in a lot of pain for about six months. I can honestly say after going through the strengthening and stretching routine once that I feel no pain in my hip and all the way down my leg. I will be doing this a lot. Thank you Thanky you Thank you!!!
Had this IT band pain the first time since forever running and cycling. And it got me confused AF.
I thought it was knee pain, but in a few hours after the run, the pain at the outer side of the knee getting more and more apparent.
Thank you very much!
I’ve battled ITB issues for 5/6 years now. Often it’s really aggravated and I smash anti inflammatory drugs to settle it. I’ve been doing this exercise for 2 weeks now and the change has been MASSIVE. I’ve been able to run pain free on 4 occasions for the first time in a longgg time! 🤘
I never heard of the IT band until now. Thanks Jeff.
What do you do for money because I swear I see you everywhere at every time
Yo, lately I've seen you comment on a whole bunch of videos.
I see your also trying to look like jotaro
😂
I think long distance hikers and runners get it more often than others. IT band is something you don't want to know about :) well the pain at least. It's not real bad most of the time, just chronic. Treatable as Jeff says, though, with strength training so it's not permanent. That's the big plus.
I'm 49 and just ran my first full marathon. Never had ANY issues during training but my IT band was causing major knee pain following the race. This looks like a good way to insure this is not a long term issue.. Thank You!!
This worked for me. After 3 years of IT band pain (and a couple failed attempts at fixing it with other strategies), I took a couple months to do this routine about 4x a week. I'm now back up to jogging my pre IT band syndrome distances. Thanks Jeff!
Can you do a video about scoliosis and shin plints please?
Shin splints. Good idea
I don't think scoliosis can be prevented. It's a condition that's unique to almost every individual who suffers from it and giving advice on it would be pretty difficult.
@@DanielDimov358 Some can yes there are two types of scoliosis functional and structural. Structural is the one you are born worth and functional comes from improper movement or bad posture.
@@austinkelly1435Were have you learned this? I've known the cause of both can't be explained and reverted.
@@DanielDimov358 structural is caused from deformation in the spine usually from birth. Functionally is one that can come from kyphosis or lordosis which are caused from poor posture, little body awareness, and weak postural muscles. Check out MoveU on instagram or UA-cam they can explain this is in a clearer fashion.
Jeff can you do a video on how to get rid of the pain in my soul?
Stop internally rotating your Chakras.
Himalayan crystals.
Whiskey
Try different shoes. Oh wait......that's soles.
Do facepulls everyday
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!
You are a life savor. Feeling way better after my first stretch. I thought i was done hiking 10 miles stretch a day due to right side pain going down/up hills. Back to life now.
My PT gave me the foam roller torture for my IT pain. Never helped one bit. But a friend who is in PT training told me basically what you just did and it helped a ton. I roll out my glut on a softball when it ever feels tight again.
Same here. I foam rolled a mild IT band issue and it flared up really badly and turned into a full limping not walking issue.
Thank you, my wife has suffered from IT band pain for years. I will be sure to show her this so she can find relief.
I accidently stumbled across the 1st exercise myself but instead used ankle weights and raised my leg up sideways. It was one of the few things that actually worked. I've had terrible IT band syndrome for years & am only starting to get on top of it.
I'll try those exercises you recommend 👍
I have been doing what you discussed in this video for almost 2months now and it has helped me tremendously!! Not quite fully recovered but 90% there. Thank you for helping me with a problem I have had for years!!
Oh my god, thank you. Everyone says I needed to increase the muscle in my knee to stop the pain when I run. I'll be doing this near the end of my workout with face pulls also. Thanks
I've struggled with this "snapping" of the IT band for so many years. Finally a solution!! Awesome video Jeff!!
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 !!
WOAH.
As a soccer player & warehouse worker, my thighs & hips feel re-born.
After doing all these quad & thigh stretches, that ITB band lean DID IT-just melted any tension.
My legs are pain free, stronger & more agile than ever before. Thank you!
Jeff has thanked me for being a loyal subscriber...thank you too Jeff
This man is amazing, no idea how much he's help me improve my quality of life
Jeff I just started watching your videos since the past few days. I live you explain the cause of each issue / pain and then show how to address it. I have learnt a lot in these past few days and very happy that I could now understand the reason behind lot of the issues and pains I am dealing with daily.
I love Jessie helping with doing the demos and that really helps
Thanks to you both and I am now a regular follower.
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.
This man is an absolute genius. Can't believe how much this helped, finally got rid of pain that had been bothering me for a year
I have had knee pain on the outside of my knee for about 2 years and doing this once, its gone i love you jeff, ive been a fan for about 4-5 years now and you never fail to amaze me
We are so blessed, to have someone like you Jeff. Many people struggling silently with pain and either don't get suffient pain management, from physio, or don't have the 💷 to go private. Thank you so much🙏
The more videos like this I see, the more I appreciate my physical therapists after my knee surgery. They didn’t explain it like this, but they gave me a workout regiment that included this motion specifically.
And I’ve never had IT band pain. Now I know why.
Jeff, I've been dealing with adductor tendonitis for a month now.
I'm still unsure of what caused it and how to recover. I was advised to stop training adductors for a few months.
I've lost a bit of muscle mass for the time I couldn't train but I can now train the rest of the legs pain free.
It would really help if your next video was about this problem. How it happens, what to do to avoid and to recover if you already have it.
Before you ask: yes, I used the adductor machine :(
I'm not one to ask for likes (in fact, I hate it), however I really need Jeff to see this guys. I'm trusting the Athlean-x community on this!
Go see a doctor bro. Jeff cant diagnose you through a youtube comment.
peaches and cream resting the injured area is effective in terms of the healing process
Rendoir buy BPC-157 and inject near the injury site. Google the studies
loosen up adductors first. then isometrics -> some eccentric works -> resistance training. and never stretch
Go see a doctor
As a golfer, this is a very common pain in the outside upper leg (outside hip?) and you've given me some great exercises and stretching that I haven't seen in other places. Thank you and God bless
Literally changed my life, i was suffering frequently. So much pain and tightness sometimes id limp and could barely bend my knee. I found your first video about itb years ago and its given me some much relief and power over my issue throughout the years. I was in in the military and they didnt help at all, even went to pt and it didnt help. But boom the relief is instant when i do the stretches and exercises. Only time i feel pain is when i slip up in the exercises amd stretches and become less active. Thank you so much for the content and lessons. You are really helping people.
Still after all these years, the very best on UA-cam. Thanks guys.
Would you please consider doing an in depth video on jumpers knee or patellofemoral pain syndrome?
The pain i have is very mild but constant, really frustrating.
Exercises for patellofemoral pain syndrome are similar to IT Band Syndrome. You'll be prescribed glute/hip exercises, with an emphasis on glute med. You might also be prescribed quad and hamstring exercises. Studies show that these options individually are effective for patellofemoral pain syndrome, but if you do them all, they are more effective. You can use some of the glute medius exercises Jeff shows here for that muscle.
i think he has made that video; ua-cam.com/video/kbe_DqMJfzg/v-deo.html
try doing the exercise he demonstrated in this video, he references it as a test in the video I've linked but for me, it had instant relief
rq77 If your knee pain isn’t too bad, you can strengthen your quads with the leg press. Use a light weight and bend your knees ONLY 30° for 25 reps
@HAYAO LEONE i can't feel the pain when I'm running but taking another break is really frustrating, i took a break for a year before and the problem did not resolve. I've been playing through the pain these past couple of years(pain isn't noticeable when playing) , but I've realized if i keep going like this, I'll be a cripple when I'm 40. I had an arthroscopy done a few years back, pain is actually worser than before (maybe a 3/10 compared to a 2/10 before). Somedays my leg feels great, somedays the pain is really frustrating. Can't sleep with my legs bent, if i wake up sleeping in the wrong position my knee will painful the entire day.
When squatting (i don't squat when i have pain), the pain arises when I'm rising up from the squat just before I'm completely upright. Also while going down the stairs i can't land on the heel of the opposite foot, so i have to compensate by landing on my toes.
Sorry the long reply. Just wondering what i should do
I want to thank you and all my physical therapists out there that helped me with my IT band syndrome and lumbar radiculopathy. It started before May, I had this dull ache on my knee that wouldn't go away, by June it spread to my thigh. It became so difficult to lift my right leg, it felt very heavy. I was desperate to get it fixed because of the pain and disability. I saw these exercises, the PT guys exercises etc. With the recommendations of my current PT and these videos, I was able to find the right exercise for me. I am now able to lift my leg to get into my car which was so hard to do. I didn't do all the fancy footwork that your friend was doing but I did the resistance band stretch. So thank you for these videos!
Thanks, man. Those stretches really loosen my hips and lower back. No more pain on leg days.
Thank you so much for this! I have been suffering with IT band strain for around 8 years and you fixed it
As someone who works a sedentary job, I think this is going to do wonders for my cracking knees
This is incredibly helpful. Thank you so much for the exercises and for explaining the anatomy behind it!!!
Fantastic. I did these exercises for two weeks now and my pain has completely gone away. Was on a longer hike today - without any problems. Thank you.
These exercises changed my life. Thank you. Used to have bad lower back pain that is now gone
5:26 2 Tests
6:05 Exercise
7:03 Watch out
7:52 Runners IT band
8:48 Exercise
9:34 Torso variation 1
10:03 Torso variation 2
10:51 Stretch 1
11:56 Stretch 2
I coach cycle classes and have been waiting for a video that touched on over use and repetitive motion done during cycling - this video is the closest thing I have found. I am experiencing pain now down the outside of my legs when I ride. I would love love a video directed toward cyclists and strength and stretching exercises you would recommend! Give the cyclists some love! Thank you for everything you do, Catherine
Jeff don’t miss, this man almost made me cry I thought I would never squat without pain but he fixed it so fast.
Had IT problems for a couple of years now. Going to work on these exercises to see how it goes. Will keep you posted. Thanks guys.
It’s amazing to think the hate he got not that long ago, when he has content like this on the internet for free. Thanks for all your hard work Jeff
I've been doing these exercises every day for a week and the pain has nearly gone. Definitely a great routine to keep strengthening my legs and prevent the injury to happen again, thanks Jeff + Jessie ! Also I recommend sleeping with a pillow between the legs
This was one of the best videos and explanations about IT pain that I have ever seen. Every PT I have seen has never been able to explain it so clearly like Jeff did. Thank you so much!!! New fan here.
My IT band pain immediately felt better after doing these exercises and stretches. Thank you!
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!
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”
THATS WHAT I STARTED DOING AFTER I SAW THAT
False.
@@zgjfinance2796 ?
@@cowboy9348 just a Dwight quote lol
Thanks Josh Peck
This is so helpful. I'm on marathon number 32, I'm attempting to run 100 for charity. I noticed outer knee pain on marathon number 27, I started doing these exercises and the pain has reduced a lot, more importantly, I can continue with my challenge. Thank you so much.
I got tackled very awkwardly on the outer part of my knee and that was sophomore year, i am now graduated i hope these stretches really hit the spot for all the struggle I’ve had in these past years
Guys I did it, I finally won!
See you in a month 😁
Really? No. You lyin.
Nice
Luck son of a... I was on time but failed.
I won three months back, but ended up so busy with my old job and running my new company that I only got through two days of the program. I should've screen shot that damn thing.
Thomas Bruner don’t you get to keep the program?
Gotta 12 mile run tomorrow at 6am and you just completely relieved my ache in my leg. Shit was hurting when i was standing, sitting and running and it’s gone now thanks Jeff you are a god among men
Wow Jeff thank you so much for this. I appreciate how precise you are in the wholeness of working out and the physical therapy side of health. Your video training has been so helpful for my physical health needs. Your program athleen x has been the most helpful and effective training method for me. Thank you. My physical health journey feel much more hopeful with your program to work with.💪🏽
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!
I’ve been doing glute Mede exercises but still have the issue. 5km into my last hike the pain came on. But I haven’t been doing it daily....! Just 2/3 times a week. But I can hold the lateral raise for a minute easy. I guess my TFLs are just even stronger
@@ginavanulzen6681 Has your ITBS improved any further? I'm experiencing now, and the original comment feels way too promising, so I would love your feedback!
You able to run?
@@ginavanulzen6681 Check arch on your feet, flat or high arch transfers to knee.
@@ginavanulzen6681 you probably weren't doing them with the correct form to target only the glute med not the tfl
Watched this last night. Been struggling with IT band pain for a while now. Did one session of these exercises and stretches and the pain went away immediately. Gracias señor Jeff. Damn good.
Did the pain immobilise your leg in a way? Struggle to walk with the pain until it goes away itself?
Dude,
I have been having IT band pain and Left Quad pain for the last month....I just tried your tests and exercises and I already feel better. I'm still going to take a week off rom running but I'm excited about your solutions and plans to fix my problem. Thanks Richard, Houston, Texas.
For 5 years I've been trying to find an adequate stretch for my TLF and now I finally have TWO great stretches !!
I’ve been dealing with this pain for so long! Thank you SO MUCH! i’m in loove! I barely did them yesterday, my knees woke up completely different!
Hola, cuántas repeticiones hiciste? How many reps a day ?
Glute medius is the rotator cuff of the leg.
Edit: My right knee was snapping for years on the side and I knew it was this but finally I can fix it 4 ever,big like on this one Jeff !
This worked a treat.. Very simple yet powerful results. I was able to walk down the stairs without pain this morning! Unbelievable improvement - can’t thank you enough.
Absolutely awesome... I usually cycle indoors 250km a week and had to stop due to knee pain, after doing exercises for only 2 days I have zero pain. Can’t thank you enough, I will be sharing the hell out of your video!
This is magical ... Pain just go away ... Great work Sir ...thank u 💚 from Pakistan.
I thought something was uniquely wrong with my left hip, but alas, Jeff provides a remedy!!
This man IS DOING THE LORD’S WORK 🙏🏼
Fabulous lesson on knee relief & hip strengthening for cyclists and runners… this is much overlooked in the runner & biker world… great job AthleanX!
72-year-old 4.0 tennis player here. 20 hours a week minimum. This information is perfect. Had cortisone shots for ITB b4. was getting ready to get one again cause of pain. Found this four days ago. Began exercises. Pain is gone and I played 3 hours of hard tennis yesterday. Great information and thank you.
I’ve had this too, on the right side. I think in tennis we have to firmly plant and anchor off the back foot to drive the forehand. I’ve found that my IT band never loosens back up, no matter what stretches I’ve done. The two circled areas at the hip are where I’ve felt the pain. This guy has great videos.
Omg thank you!! Pain gone immediately after these exercises. Integrating them into my daily stretches 🙌🙏
Really?
Oh My God, it worked!!! I’ve had a sore outer knee for months and I did all of these exercises and the tension melted away. I cannot tell you how grateful I am that I stumbled upon your video (after googling like a maniac 😅). Thank you so much
Yesterday after a break of 7 months i ran for 2 miles. When i came back home i have this outer knee pain ( also known as it band pain ) i watched this videos did the stretches and the pain is almost zero now.
This works 1000%
Thank you so much jeff.
Thank you, I was rear-ended and started having problems with my shoulder and hip. Shoulder is fine now but hip n knee still bugging. I'm trying this for sure.
Just to be clear, this was caused by a vehicular accident right, and not a sexual one?
That gunshot sound effect with the finger point kills me every time, man.
Man, that helped me so much. After hip surgery in 2019 and knee surgery 2021 my hip got so messed up that I couldn't even go for a walk for 20 minutes without serious pain. No chance even for longer walks!
These two exercises eliminated this pain almost instantly and yesterday I walked for 1h without ANY issues. Plus, my lower back feels great now as well. Thanks so much Mr Athlean X, Sir!
You are my hero! Thank you so much for this video! I suffer from chronic IT band pain and it keeps me up all night. Just following your video on the first go I already feel some relief.
I've only done the second workout for 2 days and I'm feeling a huge difference. Will be doing them all tomorrow. Great info Jeff!
Please report on your condition. Im having this since last month.
@@majeszczak If you’re consistent it works wonders. I also balance it with these stretches ua-cam.com/video/10djgkzwsFk/v-deo.html for Hip Pain
@@janeileharrison7754 it last forever? Or you keep doing exercises to prevent it appearing again
@@qpandrei01 the issue stopped permanently after couple months. Proper posture helps a lot. Before I was putting pressure on my dominant leg which caused the issue.
@@janeileharrison7754 same, I put pressure on my left leg during heavy squats, now I've started doing some couples of exercises I've seen. And btw I appreciate your comment.