I am not the type of person who often write a comment. So when I do it has to be for an exceptional reason. And this is one. I have been suffering from IT band issue for 3 months and I was at the point of thinking it would never stop and I would have to stop endurance running. I have watched so many videos and read so many articles on the topic. Nothing have really worked. Then I found this video and gave a try... And this is it. I finally found something working. It is really. And it helped me understand much better this IT band and the trigger point to release it. Associates to the glute and hip strengthening , making sure to activate them when running, I am back on long distances. Thanks a lot, really.
Thank you, Nicolas, for letting us know. So great to hear you’re able to run long distances again! I admire you for your diligent search for a solution and happy that this worked for you. I wish you continued health and happiness.
@@IndianMythology It took several weeks to completely disappear. I do not remember how many exactly... But as with any strength work, it is not a one day fix. But I can say the problem never reappeared so far despite more volume.
I've been struggling with upper IT band / TFL issues in my right leg for over 6 months. I tried foam rollers, hard rollers, conventional stretches and Tens unit stimulation. Nothing really worked. That is until I found this video. These two simple simple but never before seen stretches finally released the muscle and brought me some relief. Thank you so very much.
Can't believe how quickly this releases my IT Band and completely gets rid of my knee pain! Thank you so much! I'm so happy to find something that actually works/helps.
Ohhhhh man thank you so much!! I’ve had IT band , glutes and si joint plus psoas issues solve September of 2020. So freaking painful . Epidural of lumbar, bilateral si joint injections of stem cell , and PRP, bi lateral hip injections , bi lateral ham string injections and ablation of L-4, L-5/S-1 faucet joint spaces. This has been grueling. Had to quit hiking and biking and no longer able to walk for a period of about a year except very short walks to and from my car for appointments. No continued walking for exercise. Such a nightmare. Nasty pain. Loads of PT and chiropractor care for almost 2 years. Ugh I’ve gotten about 60% better and now Im back to walking but for only 1 mile and bike I’m up to 6 miles. Pre injury I ride 15-30 miles and trail hiking 4-11 miles. So this literally knocked me off my a**. I’m so bored and tired of the same PT and chiro exercises. And I’ve seemed to plateau at 60% better and still limited for walks and biking. I want to heal fully and return to my outdoor Love of hikes and longer rides on my bike. I came across this video tonight and tried the exercises/stretches for IT band and man oh man I sure felt it but it was a good stretch , like a good healthy pain . I’m so very pumped to see if this helps me to get fully well in my body ❤️ Thank you so very much 🙏
Thank you for sharing your story. I honor you for taking it upon yourself to try this IT Band release. I hope it helps you continue to live into your potential to be fully well!
This one works for me! After struggling for almost 4 months of outer knee pain, I'm back on track! Just finish a 27km run this weekend! Thank you so much!
Man I have to leave a comment because I have been having such bad knee pain I couldn’t sleep I could walk it was hell. My physio was great and found out it was the IT band but the stretch wasn’t working and the pulling of muscle from skin really bruised me. I just did the first stretch you showed and had to have my boy pull it for me as it’s that tight and such a relief instantly. Wow thank you so much. Subscribed
I've had knee pain for almost 3 years now. I'm only 24. My PT narrowed it down to my IT band but despite all the stretches the pain would be back by the end of the day. I did this stretch just to see, and didn't feel much. But then I got up... I want to cry. The pain has evaporated. Even the standard tense feeling I had gotten used to is gone. I will now be doing this everyday and focusing on strengthening the muscles around it. Thank you!
Thank you. I am crying as I type. I finally found two exercises I can do in bed despite the horrendous pain in my knee. You have no idea how grateful I am to have found you.
Thank you for sharing your experience. I know it can be draining to have such pain and very happy for you that these IT band release exercises have helped you! Cheers!
Thank you for this video. I did this 3-24-19 before a 15 mile run and i had no pain on my IT Band, that has been bothering for about a month. Great video
I have had a tight IT band for about 6 months now. it is hard for me to even bend my knee or walk down stairs or even get out of bed. I have watched many many videos and by far this is the best one!!
I have had very tight it bands for several years. I do stretches & resistance everyday just trying to keep the pain & movement manageable. After doing this once it is the least pain my legs have felt in a long time. I look forward to better movement & less pain. Thank you
This video saved my leg pain a couple years ago and I messed it up again. Took me awhile to find this but I finally found it and it helped again. Thanks!
Great video. I had my knee replaced and on a Facebook group all they say is foam roll. No mention ever of tight TFL or weak glutes. Thanks for the great video
Thanks for this. I've been suffering with IT band pain for 8 weeks now, I've done quite a bit of stretching and strengthening, but this is the first time I've seen these exact exercises. I'm going to give them a try tonight.
Trail Running Wales me too... I've watched so many videos and they all say the same thing about the foam roller and none of them really work so I'm going to try this too
Angelo. Thank you so much for this video. I have been having issues with my IT band now for over a week. This works even when sitting in a chair! I could feel my TFL calm down after just a few internal rotations. Again, thank you, thank you, thank you!
Ive had tightness on outside of my left knee for awhile and was skeptical of your exercises but I am ecstatic how well this worked! Just a few sets of this somewhat tricky movement & my knee tightness GONE! THANKS SO MUCH ANGELO!
I have been fighting extreme pain in by right butt , down the right leg to the knee and then down to the Outside of my right ankle for over a YEAR ! Thanks to these two (2) exercises , i have seen immediate results . The only pain i feel , is a slight soreness Deep in the right butt ; but even that is 70% less than before . I can't thank you enough for the insight . Paul NOTE: I have only been doing the exercises for one (1) week .
This is the best exercise I've ever done! I'm experiencing stiffness and pain on the outside of my leg and knee, this morning when I woke up it almost hurt to bend my leg. I have done this exercises just 2-3 times and the pain is almost gone! Thank you very much for sharing this, it really helped me,bless you!
Thank you so much. Your viedo helped me to remove the pain in my left foot a year ago. Now i had the pain again and your exercise, especially the second one, saved me from further pain. Can't thank you enough. With love.
Thank you so much! I am so grateful to you. These simple stretches have relieves a year of pain and frustration in 5 minutes!!! I could instantly feel the difference. I am so encouraged that I might be able to return to pain free cycling and hiking. What a relief. Thank you again!
Thank you so much!!!!!!!! It really works Just when i was about to give up running. I saw your video. I did this exercise for one week twice a day. Then i was able to 🏃🏃a 5k without knee pain. Thanks again!!!! big big help.... Now I'm ready to start all over
WOW< YES! Thank you! My legs hurt so much when I am laying in bed. From too much tap dance and not enough stretching, so I can't sleep. Then I do this exercise, and they stop hurting! Miracle. Thank you, Angelo.
Been told by my doctor I had a cartilage problem in my knee and a tight i t band tried several different stretching exercises and foam roller that this is without doubt the best after doing only twice my knee already feeling better
Michael Gould - Great to hear! Thanks for sharing your experience, Michael. Here’s another video that will help support the health of the cartilage of your knees: ua-cam.com/video/99mL_3Zk7BI/v-deo.html
I did these two movements as demonstrated here because I have been experiencing TFL and IT band pain for about nine months now. The next day, my hip and IT band was so sore and painful that I needed to ice it to relieve the pain. I wouldn't advise anyone to do these exercises unless they want more pain.
Hey Angelo, I love your positivity and thanks for the video. I have been struggling with IT band as a runner, it’s in my stronger leg (I have deduced that from single leg exercises and single leg glute bridges) so I think there must be some compensating going on. When I do the first exercise I struggle to rotate my leg upwards more that about a 45 degree angle. Should I try helping it along with a resistance band?
Hi, lqz! Rotating up to 45 degree is great. No resistance band is needed. The main thing we’re doing with that is contracting the tensor fasciae latae (TFL) muscle to release the unconscious tension. Keep strengthening your deep gluteal muscles and that will further balance the tension around the hip and knee.
Thank You. Explains why I lost muscle in my Glutes. Suffered an ACL injury and over the last few years IT Band extremley tight...I guess it is unbalanced. Great excercise and explanation.
Thanks .... ill give a whirl. Since my knee replacement surgery I’ve been having a problem with the IT band. Not sure why but when I loosen it up the aggravation in my lateral collateral tendon subsided. Thanks for the video.
Hi, Robert! It’s great that you noticed relief in your lateral collateral ligament (LCL). The ITB connective tissue is linked to that LCL. Give it a try and let me know how it works for you!
You also might want to see if you can find a massage or bodywork therapist that can check for adhesions or scar tissue around your knee if your knee is substantially healed from surgery.
@@AngelodelaCruz thanks, but .... I’m only 5 weeks out from the surgery and just think it’s mostly from the inactivity over time before my surgery. You really don’t really realize how you can minimize certain muscle activity because of your muscles atrophying over time before the surgery. I’m doing things now after surgery I haven’t done in a long time. It is improving now I have identified the issue. Rehab has been working on it. Thanks.
Im going to try this....sounds very easy to identify where the muscles are because i watch other videos and is hard to find each muscle. I try doing them and I'm not sure if i did it right.... Thanks.
I loved your ITB band release video. The gluteus medius stretch was awesome ! The TFL stretch however, looks like there is a twisting/torque movement on the knee. I do have a torn meniscus on the left side so I am staying away from twisting motions on the left knee. Do you have any other good options for the TFL ? Thanks !!!
This is something I believe will help me have relief in my knee. My right side IT band is extremely tight. Can I please let you know how it goes?? How often a day and week should I do this? Thank you 🙏🏽
I had a hip replacement last June a year and find the buttocks and T-Band on that side to always be sore or tight. Always trying to stretch them. Videos are helpful. TY.
I had an MRI on my right knee because I thought I tore a tendon but everything came out good. However, I feel like a tendon rubs the outside of knee. I’ll try these exercises hopefully it helps
I have suffered with IT band issues for 6 yrs, I’ve been in therapy several times, I was in the process of entering another therapy till I suffered a torn meniscus. That surgery did no good now dr is suggesting knee replacement. I have worked in manufacturing for almost 40 yrs I’m on my feet, on concrete 8 to 10 hrs a day. I’m 65 yrs old, I have IT band issues very bad I’ve went to dr office in tears many many times. I can’t lay on my side cause I have it on both sides, it feels like ripples . I also have tendinitis in both feet, bursitis in both hips, and also suffer with sciatic nerve in my legs. I’m a mess, everyday when I come home I ice down my knee that I had surgery on cause it swollen and painful.
Why can't I bend my knee when sitting or laying it has horrible pain when trying to straighten it out @ half way point it is very painful can't go further than that....
paperchasser54 Hey buddy I had the same issue and once I paid to have a deep tissue massage I was made aware that my tight hip flexors along with tight IT bands was the cause. Best of luck !
paperchasser54 If you're continuing to have pain, you may want to see a doctor, especially if there's any swelling or inflammation. One simple movement that may help in the meantime, if you don't have a serious injury, are some knee circles. Try this if it doesn't cause any pain. ua-cam.com/video/99mL_3Zk7BI/v-deo.html
why its pain goes through the knee cap as well, it just so confusing because I thought it was my knee at first but then it turned out my knee was just fine
Angelo,I have been suffering IT band syndrome for almost now 4weeks after my squat challenging. i thought my knee joinging was displaced. but i felt my tfl area is very tighten and felt something wrong around my lowerback area rather than knee itself. and found out that it was IT band tightness caused my outside knee pain. I guess I didnt do stretching my glute hamsring tfl area before after. My left knee is okay but my right side knee is painful . i did your execise and was very helpful to remove pain - so whats the key ways to prevent It band syndrome(outer knee pain)? do we have to strengthen the glute medius and strenthen gluet or tfl area? do we have to strengthen tfl area too? i thought squat was the best way to build the muscle for glute? no? whats your best recommending exercise for strenthening glutes area? or exercise for preventing IT band syndrome?
Hi I can’t bind knee to 90 degree before and even after my total knee replacement surgery and that’s because my IT band it’s hurting me up to 10 degrees can I massage it differently to get it released and the same for the muscle a round my knee please help thanks
By contracting gently for about 5 seconds and then relaxing turns down the unconscious tension held in the muscle. So it helps to relax the TFL muscle.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I am not the type of person who often write a comment. So when I do it has to be for an exceptional reason. And this is one. I have been suffering from IT band issue for 3 months and I was at the point of thinking it would never stop and I would have to stop endurance running. I have watched so many videos and read so many articles on the topic. Nothing have really worked. Then I found this video and gave a try... And this is it. I finally found something working. It is really. And it helped me understand much better this IT band and the trigger point to release it. Associates to the glute and hip strengthening , making sure to activate them when running, I am back on long distances. Thanks a lot, really.
Thank you, Nicolas, for letting us know. So great to hear you’re able to run long distances again! I admire you for your diligent search for a solution and happy that this worked for you. I wish you continued health and happiness.
I cannot get my leg behind my with out spasmming
How many days did u do these exercises?
Hi Nicolas! Can you please explain what do you mean by “...activate them when running”?
@@IndianMythology It took several weeks to completely disappear. I do not remember how many exactly... But as with any strength work, it is not a one day fix. But I can say the problem never reappeared so far despite more volume.
OMGOODNESS such relief!!! I have had so many problems with this. The ONLY exercise that has helped me so far!
I've been struggling with upper IT band / TFL issues in my right leg for over 6 months. I tried foam rollers, hard rollers, conventional stretches and Tens unit stimulation. Nothing really worked. That is until I found this video. These two simple simple but never before seen stretches finally released the muscle and brought me some relief. Thank you so very much.
Can't believe how quickly this releases my IT Band and completely gets rid of my knee pain! Thank you so much! I'm so happy to find something that actually works/helps.
Ohhhhh man thank you so much!!
I’ve had IT band , glutes and si joint plus psoas issues solve September of 2020.
So freaking painful . Epidural of lumbar, bilateral si joint injections of stem cell , and PRP, bi lateral hip injections , bi lateral ham string injections and ablation of L-4, L-5/S-1 faucet joint spaces.
This has been grueling. Had to quit hiking and biking and no longer able to walk for a period of about a year except very short walks to and from my car for appointments. No continued walking for exercise. Such a nightmare. Nasty pain. Loads of PT and chiropractor care for almost 2 years. Ugh
I’ve gotten about 60% better and now Im back to walking but for only 1 mile and bike I’m up to 6 miles. Pre injury I ride 15-30 miles and trail hiking 4-11 miles.
So this literally knocked me off my a**.
I’m so bored and tired of the same PT and chiro exercises. And I’ve seemed to plateau at 60% better and still limited for walks and biking. I want to heal fully and return to my outdoor Love of hikes and longer rides on my bike.
I came across this video tonight and tried the exercises/stretches for IT band and man oh man I sure felt it but it was a good stretch , like a good healthy pain .
I’m so very pumped to see if this helps me to get fully well in my body ❤️
Thank you so very much 🙏
Thank you for sharing your story. I honor you for taking it upon yourself to try this IT Band release. I hope it helps you continue to live into your potential to be fully well!
@@AngelodelaCruz 🙏☺️🙏
@@debbieklose8776 ⚡️✌🏽⚡️
This one works for me! After struggling for almost 4 months of outer knee pain, I'm back on track! Just finish a 27km run this weekend! Thank you so much!
Harold Rizaldo how many times did u do this before you ran
Almost 2 weeks. Every morning, after I wake up and before I go to sleep. 5-10 repetitions.
Man I have to leave a comment because I have been having such bad knee pain I couldn’t sleep I could walk it was hell. My physio was great and found out it was the IT band but the stretch wasn’t working and the pulling of muscle from skin really bruised me. I just did the first stretch you showed and had to have my boy pull it for me as it’s that tight and such a relief instantly. Wow thank you so much. Subscribed
So great to hear!
Talked to my Dr, about losing muscle in Glutues after ACL surgey...very arrogant response. These excercises have worked for me. Thank You!
sisco3404 Great news! Thanks for letting me know. Keep it up!
I've had knee pain for almost 3 years now. I'm only 24. My PT narrowed it down to my IT band but despite all the stretches the pain would be back by the end of the day. I did this stretch just to see, and didn't feel much. But then I got up...
I want to cry. The pain has evaporated. Even the standard tense feeling I had gotten used to is gone. I will now be doing this everyday and focusing on strengthening the muscles around it. Thank you!
Thank you. I am crying as I type. I finally found two exercises I can do in bed despite the horrendous pain in my knee. You have no idea how grateful I am to have found you.
Thank you for sharing your experience. I know it can be draining to have such pain and very happy for you that these IT band release exercises have helped you! Cheers!
Thank you for this video. I did this 3-24-19 before a 15 mile run and i had no pain on my IT Band, that has been bothering for about a month. Great video
I have had a tight IT band for about 6 months now. it is hard for me to even bend my knee or walk down stairs or even get out of bed. I have watched many many videos and by far this is the best one!!
I have had very tight it bands for several years. I do stretches & resistance everyday just trying to keep the pain & movement manageable. After doing this once it is the least pain my legs have felt in a long time. I look forward to better movement & less pain. Thank you
This video saved my leg pain a couple years ago and I messed it up again. Took me awhile to find this but I finally found it and it helped again. Thanks!
Awesome to hear! Wish you a speedy recovery!
I realize this video is old, but I tried it and it for sure increased my pain.
Great video. I had my knee replaced and on a Facebook group all they say is foam roll. No mention ever of tight TFL or weak glutes. Thanks for the great video
Hi Angelo, you are a legend my friend. Thank you so much. I can now play football comfortably. Much blessings to you
Right on! Awesome to hear, Bernard! Keep rockin’ it.
Thanks for this. I've been suffering with IT band pain for 8 weeks now, I've done quite a bit of stretching and strengthening, but this is the first time I've seen these exact exercises. I'm going to give them a try tonight.
Trail Running Wales me too... I've watched so many videos and they all say the same thing about the foam roller and none of them really work so I'm going to try this too
Angelo. Thank you so much for this video. I have been having issues with my IT band now for over a week. This works even when sitting in a chair! I could feel my TFL calm down after just a few internal rotations. Again, thank you, thank you, thank you!
Awesome! You’re very welcome! Glad it helped you.
I was almost in tears from the pain. Then wow, pain relief! Thank you!
Ive had tightness on outside of my left knee for awhile and was skeptical of your exercises but I am ecstatic how well this worked! Just a few sets of this somewhat tricky movement & my knee tightness GONE! THANKS SO MUCH ANGELO!
I have been fighting extreme pain in by right butt , down the right leg to the knee and then down to the Outside of my right ankle for over a YEAR ! Thanks to these two (2) exercises , i have seen immediate results . The only pain i feel , is a slight soreness Deep in the right butt ; but even that is 70% less than before .
I can't thank you enough for the insight . Paul
NOTE:
I have only been doing the exercises for one (1) week .
This is the best exercise I've ever done! I'm experiencing stiffness and pain on the outside of my leg and knee, this morning when I woke up it almost hurt to bend my leg. I have done this exercises just 2-3 times and the pain is almost gone! Thank you very much for sharing this, it really helped me,bless you!
Hey, Tia Bri ! I'm glad this has been working for you.
Thanks Angelo! I have been struggling with a tight IT band for about 20 minutes and this really helped me out.
Wow... this works great!!! Much better than rolling! Thank you!
You’re welcome, Kimberly! Yes, much more comfortable than rolling. Happy it works for you!
this changed my week thankyou
You’re welcome. Enjoy!
Thank you so much. Your viedo helped me to remove the pain in my left foot a year ago. Now i had the pain again and your exercise, especially the second one, saved me from further pain.
Can't thank you enough. With love.
Bowbay C Thank you for letting me know. I’m so glad it helped you!
Hi angelo, thanks for this. I’ve been experiencing tight IT for several years, and your explanation is very understandable. Thanks
Hope it helps you!
This actually really worked for me! Thanks!
Right on!
Pretty damn good! Challenging and great alternative to the awkward side stretches 🙌
Thank you so much! I am so grateful to you. These simple stretches have relieves a year of pain and frustration in 5 minutes!!! I could instantly feel the difference. I am so encouraged that I might be able to return to pain free cycling and hiking. What a relief. Thank you again!
Thank you so much!!!!!!!! It really works Just when i was about to give up running. I saw your video. I did this exercise for one week twice a day. Then i was able to 🏃🏃a 5k without knee pain. Thanks again!!!! big big help.... Now I'm ready to start all over
This is the ONLY technique that helped! Thank you!
I just did this, as I was watching, in my office, and YES, IT WORKED. thanks!
Thank you I been trying everything for 2 days but this helped.
Fantastic! Have shared with my sister who has similar IT band problems. Thank you! I felt a difference after just one time.
WOW< YES! Thank you! My legs hurt so much when I am laying in bed. From too much tap dance and not enough stretching, so I can't sleep. Then I do this exercise, and they stop hurting! Miracle. Thank you, Angelo.
Been told by my doctor I had a cartilage problem in my knee and a tight i t band tried several different stretching exercises and foam roller that this is without doubt the best after doing only twice my knee already feeling better
Michael Gould - Great to hear! Thanks for sharing your experience, Michael. Here’s another video that will help support the health of the cartilage of your knees:
ua-cam.com/video/99mL_3Zk7BI/v-deo.html
Angelo, I've been struggling with my IT Band after a knee scope last year. These are different movements I didn't know about. Good stuff! Thanks sir.
Hi, Rex Austin ! Since you had knee surgery, you may benefit from this knee circle movement, too!
ua-cam.com/video/99mL_3Zk7BI/v-deo.html
Thanks again Angelo! Also, should I do these IT Band movements everyday? I've been holding the movements at 20 second intervals for 3 reps. Ok?
How's your IT band? I had the same problem after surgery.
you are a guru sir! well done. I might look at your other videos.
Glad it helped you!
Thank you for this! These stretches really worked for me.
This plus double pigeon fixed my IT band, thanks!
I did these two movements as demonstrated here because I have been experiencing TFL and IT band pain for about nine months now. The next day, my hip and IT band was so sore and painful that I needed to ice it to relieve the pain. I wouldn't advise anyone to do these exercises unless they want more pain.
This is really really good thank you!
You’re very welcome. Glad it helped you!
Thank you! helped me alot to release the strain on my knee.
Thank you for this,it is helping so many people!
Thank you sir. Made a difference instantly
Awesome! You're welcome.
Thanks sir good knowledgeable video.
You’re very welcome! Enjoy!
Must admit it actually does work 👍
Thank you Brother 🙂🙏🏽
You’re welcome. Enjoy!
Thank you so much, I did it and I felt immediately relieved
Hey Angelo, I love your positivity and thanks for the video. I have been struggling with IT band as a runner, it’s in my stronger leg (I have deduced that from single leg exercises and single leg glute bridges) so I think there must be some compensating going on. When I do the first exercise I struggle to rotate my leg upwards more that about a 45 degree angle. Should I try helping it along with a resistance band?
Hi, lqz! Rotating up to 45 degree is great. No resistance band is needed. The main thing we’re doing with that is contracting the tensor fasciae latae (TFL) muscle to release the unconscious tension. Keep strengthening your deep gluteal muscles and that will further balance the tension around the hip and knee.
Thank You. Explains why I lost muscle in my Glutes. Suffered an ACL injury and over the last few years IT Band extremley tight...I guess it is unbalanced. Great excercise and explanation.
Really good advice. Thx and god bless you brother 🙏🏼
Wish you well, Amit!
very helpful!
Thanks for letting me know, Elliot! Glad it's working for you. Enjoy!
Thanks.
Angelo, this is the best IB release I have found. Your videos are excellent. Why did you stop making them, if I may ask?
thanks so much.. im in a lot of pain today.. this will help me.
Wow, that worked so well!
Very helpful. Thank you!
My knees are fine. I just get a kind of sciatic pain from IT band and hip down to the lower leg. this exercise worked anyway.
Thank you so much!! Actually worked
Great video thank you 👍🏾
Chris Mukau You’re very welcome!
I get up to the 2:20 mark when you say to lay down on your side, I keep falling asleep though.
Good exercise. Thank you.
Thanks!
Much better than that damn, painful, foam roller! Thank you!!
You know it works when you the first exercise you do your it band spasms
WOW!!! THIS WORKED FOR ME TOO, AMAZING THANKS SO MUCH!
Holy hell THANK YOU
You’re welcome! Glad it helped you.
Thanks .... ill give a whirl. Since my knee replacement surgery I’ve been having a problem with the IT band. Not sure why but when I loosen it up the aggravation in my lateral collateral tendon subsided. Thanks for the video.
Hi, Robert! It’s great that you noticed relief in your lateral collateral ligament (LCL). The ITB connective tissue is linked to that LCL. Give it a try and let me know how it works for you!
You also might want to see if you can find a massage or bodywork therapist that can check for adhesions or scar tissue around your knee if your knee is substantially healed from surgery.
@@AngelodelaCruz thanks, but .... I’m only 5 weeks out from the surgery and just think it’s mostly from the inactivity over time before my surgery. You really don’t really realize how you can minimize certain muscle activity because of your muscles atrophying over time before the surgery. I’m doing things now after surgery I haven’t done in a long time. It is improving now I have identified the issue. Rehab has been working on it. Thanks.
Thanks for posting those really helped
Oh yes! Thank you, thank you, thank you!
This worked so well! Thank you!! My left and right thighs were killing me! Do you have any videos for tips on knee pain?
Im going to try this....sounds very easy to identify where the muscles are because i watch other videos and is hard to find each muscle.
I try doing them and I'm not sure if i did it right.... Thanks.
Thank you!
Good stuff. Just touching my IT band was enough to make it hurt. But this definitely helped!
This really helped, great! Thanks
I loved your ITB band release video. The gluteus medius stretch was awesome ! The TFL stretch however, looks like there is a twisting/torque movement on the knee. I do have a torn meniscus on the left side so I am staying away from twisting motions on the left knee. Do you have any other good options for the TFL ? Thanks !!!
Good video
This is something I believe will help me have relief in my knee. My right side IT band is extremely tight. Can I please let you know how it goes?? How often a day and week should I do this? Thank you 🙏🏽
I had a hip replacement last June a year and find the buttocks and T-Band on that side to always be sore or tight. Always trying to stretch them. Videos are helpful. TY.
How are things now? I have the same issues
Both my hip and legs cramp up once I do any of these, can't hold for more then a second
I had an MRI on my right knee because I thought I tore a tendon but everything came out good. However, I feel like a tendon rubs the outside of knee. I’ll try these exercises hopefully it helps
Sometimes the tightness in the IT band can cause that feeling you mentioned so let me know how this works for you. Take care and enjoy!
Instant lateral knee pain relief.
I have suffered with IT band issues for 6 yrs, I’ve been in therapy several times, I was in the process of entering another therapy till I suffered a torn meniscus. That surgery did no good now dr is suggesting knee replacement. I have worked in manufacturing for almost 40 yrs I’m on my feet, on concrete 8 to 10 hrs a day. I’m 65 yrs old, I have IT band issues very bad I’ve went to dr office in tears many many times. I can’t lay on my side cause I have it on both sides, it feels like ripples . I also have tendinitis in both feet, bursitis in both hips, and also suffer with sciatic nerve in my legs. I’m a mess, everyday when I come home I ice down my knee that I had surgery on cause it swollen and painful.
love u sir .
Keep it rockin’!
thanks for posting this
Miguel Marquina, you're very welcome! Hope it's helpful for you.
I cant concentrate... the music is too loud. Why must we have misic?
That seems to work I feel a lot looser thanks
thank you, it really helped
Why can't I bend my knee when sitting or laying it has horrible pain when trying to straighten it out @ half way point it is very painful can't go further than that....
paperchasser54 Hey buddy I had the same issue and once I paid to have a deep tissue massage I was made aware that my tight hip flexors along with tight IT bands was the cause. Best of luck !
paperchasser54 If you're continuing to have pain, you may want to see a doctor, especially if there's any swelling or inflammation. One simple movement that may help in the meantime, if you don't have a serious injury, are some knee circles. Try this if it doesn't cause any pain.
ua-cam.com/video/99mL_3Zk7BI/v-deo.html
Fuck yea Bro! Finally someone who can see what is going on!
why its pain goes through the knee cap as well, it just so confusing because I thought it was my knee at first but then it turned out my knee was just fine
How long does it take for relief
Angelo, is this a good pre-surgical exercise for total hip replacement? Thanks.
Angelo,I have been suffering IT band syndrome for almost now 4weeks after my squat challenging. i thought my knee joinging was displaced. but i felt my tfl area is very tighten and felt something wrong around my lowerback area rather than knee itself. and found out that it was IT band tightness caused my outside knee pain. I guess I didnt do stretching my glute hamsring tfl area before after. My left knee is okay but my right side knee is painful .
i did your execise and was very helpful to remove pain - so whats the key ways to prevent It band syndrome(outer knee pain)? do we have to strengthen the glute medius and strenthen gluet or tfl area? do we have to strengthen tfl area too? i thought squat was the best way to build the muscle for glute? no? whats your best recommending exercise for strenthening glutes area? or exercise for preventing IT band syndrome?
Hi I can’t bind knee to 90 degree before and even after my total knee replacement surgery and that’s because my IT band it’s hurting me up to 10 degrees can I massage it differently to get it released and the same for the muscle a round my knee please help thanks
Hi!
Whats the reason to do the isometric contraction of the tfl? Isnt that the one you want to not be working? Or am I getting it wrong?
By contracting gently for about 5 seconds and then relaxing turns down the unconscious tension held in the muscle. So it helps to relax the TFL muscle.
@@AngelodelaCruz Ah! Thank you. I was contracting it too hard.
Will the cramps in TFL go away eventually?
Nice shoes