Hey guys! Hope you're liking this video on IT Band pain... it's such a common problem! Highly recommend the 15 minutes of mobility... we talk a lot more about it in our Injury Prevention program. Check out our free injury training video and the pre-injured test here: tretips.com/injury
Going to try this out tonight. My IT band has deemed it to where I cannot run more than 3 miles. I got up to a distance of 10 miles, and then all of a sudden on a 12 mile training run, 3.5 miles in, I could barely bend my knee.
I suffered a knee injury a couple weeks ago and haven't been able to run since. Its been such a bummer. I thought I was suffering from Runner's Knee, but after doing more research I came across the IT Band issue in relation to knee pain, which led to me to foam rolling so I figured I'd give it a shot. I picked up a foam roller on amazon and watched your video for instructions on how to use it... WOW did that hurt. I didn't realize how tight my IT band was, I definitely had a few tight areas on each leg. After 3 minutes on each leg, my knee pain virtually disappeared. I figure I'm at 60% now... another week of staying off running and rehabbing this and I'm hoping to be 100%. Thanks for the video, it was a life saver!
Awesome! I'll add the kettle bell thing to my list. Another good simple one is wrapping the elastic resistance bands around both femurs and doing the reverse Thigh Master sort of workout. Attacks the glutes, which are also said to contribute to IT band syndrome, because the TFL is doing all the work, which yoinks on the band, due, to no help from the glutes. Hip dipping is another. I forgot about that. But when doing the resistance band method, lean forward over your knees to really FEEL that glute burn.
I notice a lot of strength channels instruct people to have a straight leg on this one leg deadlift. I think my hips rotate a bit when I go down, but I find it hard to judge whether or not it is happening. Same with judging if my hips are level while I run.
What do you tell trainers who say that foam rolling is the wrong thing to do for IT band tightness/pain? I know from experience that foam rolling helps - a LOT (as soon as I discovered it my knee pain and physio visits went from weekly to ZERO) but wanna know why/how some 'fitness professionals' feel justified in bagging it.
Thanks for this. I have used a foam roller and done this excercise and more and my ITB issues keep re-occuring. What am I missing? My physio recently observed that my adductors are short and tight , the same with my calf muscles - - so my range of motion is limited. I kind of understand but not sure how this is causing ITB. What do you recommend? I trail run alot and the issues seem to arise alot when running down hill.
Glute exercises! That means that your glutes are week and the tensor fasciae lata stretches the it band which cause the knee pain, where the it band ends. Search for glutes exercises.
I'm wearing orthotics, should i do the standing exercices in shoes or barefoot? Does it change anything? I noticed that barefoot my overall balance is better than when wearing shoes with my orthotics. Thank you!
I am not a runner and I don`t even walk that much but I have has this problem for about 4 years now... Should I do these exercises or I need a deeper ones? How long should I do them? Thanks!
So confused about the conflicting information on UA-cam and online, it seems a 50/50 split between foam rolling the it band and those that say you shouldn’t. I just want to find something that works so I can get back running!!
I feel exactly the same. I have sudden and strong IT band pain and bemused at all tbe different advice. Looked at my running form but its difficult because you cant actually see yourself running. Iv brought a foam roller but alot of people say it's no good. I have no idea what's best
@@gazdkw82did you guys ever solve your issues? I have it band and have gone through everything on the internet. Everyone says I did this workout and my it band syndrome disappeared forever. I’m just wondering when that’s going to happen for me because I really want to start running again. I just ran 1.5 miles and started having pain and just really disappointed I thought I was making progress with the exercises.
Hi Anthea thx for the note! First please keep in mind we are not doctors...and don't play them on the internet...so as far as officially "diagnosing" and "treating" your issue...That said, we think it reasonable to say that regularly working on your core work and mobility, running technique and general strength can solve a lot of problems! Be sure to sign up for our FREE strength and mobility series to see what we mean: tretips.com/strength
Hello sir ! I am running for the last 7 days and my legs hurt a lot. Starting with the shin pain but now it's on the outside of the thigh , knee . I am not able to walk properly and I don't even know what this is called . Please help me.
Hi Guys, I've got IT band pain for the last couple of months! I'm still running sometimes pain disappeared and the day after back to pain.. Grrrr Would you suggest foam roller just after running or at anytime during the day? Thank you for your tips! I like your content on your videos **👍🏼👍🏼🙏
good question! I'd save the IT band rolling for post run and definitely on off days...Esp if you're dealing with IT band pain you'll want to more proactively do this...even 2 x day!
for the SL deadlifts you do a few sets to "prime" your run before you go, and you can add these into a strength/core routine 2-3 x per week! We actually have a FREE strength training workout series here! tretips.com/strength
My son just started cross country and has been having IT band pain. Is it wise to just run through it, or should he be taking some days to rest? Also, where can I find a foam roller like the one in the video? Thanks!
Don't run through it! It's not the type of thing that will just go away, and you don't want your son to get into the habit of ignoring the signals his bod is sending. If he needs a day or two of just rest, that's fine, but then comes the work. The work is all the foam rolling, hip mobility, and TFL rolling that Nate mentions here and in other videos. Depending on the severity of his pain, it's possible he can start running again while still doing the mobility DAILY, or he might need to back of the running for a bit and just stick to the daily mobility.
Also, here's the link for other glute activation drills he can do (the hips and the glutes should work together) ua-cam.com/video/wv3LrZV7sSk/v-deo.html And the link for the roller Nate is using: www.amazon.com/dp/B0040EKZDY/ref=twister_B01LW755GP?_encoding=UTF8&psc=1
Hi Carol - that specific brand of foam roller is called Trigger Point, but any foam roller will do! They can be found at sporting goods/running stores, online, or even somewhere like Target!
Hey guys! Hope you're liking this video on IT Band pain... it's such a common problem! Highly recommend the 15 minutes of mobility... we talk a lot more about it in our Injury Prevention program. Check out our free injury training video and the pre-injured test here: tretips.com/injury
found this video after having some IT band issues during long runs. Very helpful, and boy does it hurt on the foam roller!
Loved the "East / West" technique!
Going to try this out tonight. My IT band has deemed it to where I cannot run more than 3 miles. I got up to a distance of 10 miles, and then all of a sudden on a 12 mile training run, 3.5 miles in, I could barely bend my knee.
Ouch! Let us know if this starts to make a difference over a few days.
How did it go?
That's what even I suffered recently! 4K and no more suddenly. I am running more than 10k usually. Hope this helps. I am gonna try.
I suffered a knee injury a couple weeks ago and haven't been able to run since. Its been such a bummer. I thought I was suffering from Runner's Knee, but after doing more research I came across the IT Band issue in relation to knee pain, which led to me to foam rolling so I figured I'd give it a shot. I picked up a foam roller on amazon and watched your video for instructions on how to use it... WOW did that hurt. I didn't realize how tight my IT band was, I definitely had a few tight areas on each leg. After 3 minutes on each leg, my knee pain virtually disappeared. I figure I'm at 60% now... another week of staying off running and rehabbing this and I'm hoping to be 100%. Thanks for the video, it was a life saver!
Good to hear! Foam rolling and mobility work can really be a game changer 🙌
East west roll is exactly what I needed to see. Muscle attached was very tight and releasing that really helped. Thanks.
Loving the East West. That's a game changer
Yes! It makes all the difference
Awesome! I'll add the kettle bell thing to my list. Another good simple one is wrapping the elastic resistance bands around both femurs and doing the reverse Thigh Master sort of workout. Attacks the glutes, which are also said to contribute to IT band syndrome, because the TFL is doing all the work, which yoinks on the band, due, to no help from the glutes. Hip dipping is another. I forgot about that. But when doing the resistance band method, lean forward over your knees to really FEEL that glute burn.
my favorite thing that has been helping with my knee pain has been wearing a CBD infused knee compression sleeve made by hemp symmetry...works great!
Hammered by IT band hip pain and I've had to refrain from exercise for a whole month. Great video - exactly what I needed. Thanks!
Thanks for the East West tip! I´m gonna try it!
I notice a lot of strength channels instruct people to have a straight leg on this one leg deadlift. I think my hips rotate a bit when I go down, but I find it hard to judge whether or not it is happening. Same with judging if my hips are level while I run.
What do you tell trainers who say that foam rolling is the wrong thing to do for IT band tightness/pain? I know from experience that foam rolling helps - a LOT (as soon as I discovered it my knee pain and physio visits went from weekly to ZERO) but wanna know why/how some 'fitness professionals' feel justified in bagging it.
If one is already experiencing ITB pain, can they continue to run while concentrating in rehab to address muscle weaknesses and inflexibility?
Thanks for this. I have used a foam roller and done this excercise and more and my ITB issues keep re-occuring. What am I missing? My physio recently observed that my adductors are short and tight , the same with my calf muscles - - so my range of motion is limited. I kind of understand but not sure how this is causing ITB. What do you recommend? I trail run alot and the issues seem to arise alot when running down hill.
Glute exercises! That means that your glutes are week and the tensor fasciae lata stretches the it band which cause the knee pain, where the it band ends. Search for glutes exercises.
Love the channel! If you don't have access to a kennel ball, could you use a dumbbell instead?
Does it help to carry a knee support while running ??
I'm wearing orthotics, should i do the standing exercices in shoes or barefoot? Does it change anything? I noticed that barefoot my overall balance is better than when wearing shoes with my orthotics. Thank you!
I am not a runner and I don`t even walk that much but I have has this problem for about 4 years now... Should I do these exercises or I need a deeper ones? How long should I do them? Thanks!
Even if you're not a runner, if you're having IT band pain, these can help!
So confused about the conflicting information on UA-cam and online, it seems a 50/50 split between foam rolling the it band and those that say you shouldn’t. I just want to find something that works so I can get back running!!
I feel exactly the same. I have sudden and strong IT band pain and bemused at all tbe different advice. Looked at my running form but its difficult because you cant actually see yourself running. Iv brought a foam roller but alot of people say it's no good. I have no idea what's best
@@gazdkw82did you guys ever solve your issues? I have it band and have gone through everything on the internet. Everyone says I did this workout and my it band syndrome disappeared forever. I’m just wondering when that’s going to happen for me because I really want to start running again. I just ran 1.5 miles and started having pain and just really disappointed I thought I was making progress with the exercises.
thAnk u sir .your explanation is best👌👌👌
do you have any recommended exercises for Meralgia paresthetica please?
Hi Anthea thx for the note! First please keep in mind we are not doctors...and don't play them on the internet...so as far as officially "diagnosing" and "treating" your issue...That said, we think it reasonable to say that regularly working on your core work and mobility, running technique and general strength can solve a lot of problems! Be sure to sign up for our FREE strength and mobility series to see what we mean: tretips.com/strength
12kg Kettlebell would be a good start?
Hello sir ! I am running for the last 7 days and my legs hurt a lot. Starting with the shin pain but now it's on the outside of the thigh , knee . I am not able to walk properly and I don't even know what this is called . Please help me.
zuri quinn have you found out what’s wrong? Mine went the opposite, started in my thigh then my knee now shin
I’ve been working on my glutes and have kept my runs short but my knee continues to hurt towards the end of my runs. What should I do now?
Are you getting the quads, hips and adductors too? Those all contribute to tightness and pulling around the knees!
thanks for these informations
Hi Guys,
I've got IT band pain for the last couple of months! I'm still running sometimes pain disappeared and the day after back to pain.. Grrrr
Would you suggest foam roller just after running or at anytime during the day? Thank you for your tips! I like your content on your videos **👍🏼👍🏼🙏
Bummer- so frustrating! If it's a running day, foam roll after running, but for best results you should be doing this every day, 2-3 minutes per leg
Thx a lot for your quick reply! 👌 I will do it from tomorrow every day! 🙏😊
Interesting exercise! Would you recommend trying this on off running days (e.g. leg day only) or something to incorporate pre/post run? Thanks!
good question! I'd save the IT band rolling for post run and definitely on off days...Esp if you're dealing with IT band pain you'll want to more proactively do this...even 2 x day!
for the SL deadlifts you do a few sets to "prime" your run before you go, and you can add these into a strength/core routine 2-3 x per week! We actually have a FREE strength training workout series here! tretips.com/strength
My son just started cross country and has been having IT band pain. Is it wise to just run through it, or should he be taking some days to rest? Also, where can I find a foam roller like the one in the video? Thanks!
Don't run through it! It's not the type of thing that will just go away, and you don't want your son to get into the habit of ignoring the signals his bod is sending. If he needs a day or two of just rest, that's fine, but then comes the work. The work is all the foam rolling, hip mobility, and TFL rolling that Nate mentions here and in other videos. Depending on the severity of his pain, it's possible he can start running again while still doing the mobility DAILY, or he might need to back of the running for a bit and just stick to the daily mobility.
Also, here's the link for other glute activation drills he can do (the hips and the glutes should work together) ua-cam.com/video/wv3LrZV7sSk/v-deo.html
And the link for the roller Nate is using: www.amazon.com/dp/B0040EKZDY/ref=twister_B01LW755GP?_encoding=UTF8&psc=1
1:15 AHHHHHHHHHHHH, 2:01 PHEW!!
Loads of videos on UA-cam say don't foam roll though... who knows what to do 🤦
Where can I buy one of those cool foam rollers? LOVE your video! That's definitely what I'm going to be doing now! But I need a foam roller!
Hi Carol - that specific brand of foam roller is called Trigger Point, but any foam roller will do! They can be found at sporting goods/running stores, online, or even somewhere like Target!
Ok so it hurts on the backside of my hip between my hip and butt and I think it’s this??? I’m a highschool cross country runner
hannah Nicole try stretching and working on your TFL
Awesome!
“Bliiiinded by the leeeeegs”
Just kidding
Give me a break. This will not heal your IT band
Freaking hate it
Loads of videos on UA-cam say don't foam roll though... who knows what to do 🤦