Top 3 Stretches for the IT Band (Iliotibial Band) Physical Therapy DIY
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- Опубліковано 21 вер 2024
- Famous Physical Therapists Bob Schrupp and Brad Heineck describe 3 top ways to stretch your IT Band- your Iliotibial Band.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
This video is a mixture of informative, The Office and late night car dealership.
I’ve never heard such an accurate description
That is hilarious!! 😂
Pretty sure this is my issue as it really hurts to do this on one side. Will keep at it till it's back to normal. Thx for the stretches.
🤣🤣🤣
As Dwight Schrute would say "It's true!"
Best UA-cam demo ever. Unscripted, unrehearsed, straightforward, and informative. Traditional UA-cam at its best.
Vanessa Carney I agree. they have saved my BCBS thousands on PT claims
The foam rolling actually makes it worse. You should use the lacrosse ball push your it band against the floor and try to move your feet up and down
Vanessa Carney w
I think they're that good, you just don't realise it's all scripted.
I'm always relieved, when I search for something on UA-cam, to find a Bob & Brad video. I just know they're gonna get right to the gist and not overcomplicate anything. Thank you guys!
For the past few weeks I thought for sure I had knee pain, I did a few of these structures, and my knee pain all but went away, turns out it was my IT band! Thank you so much!
Many exercises you advise helped me very much, i have been suffering from many ailments, hip pain, IT band, sacroiliac, sit bone, groin pain, ankle, plantar faciitis, shoulder, cervical, lower back pain, for many years. My condition was not improving, until i started with physical therapy, after years of agony and pain, ostéopathe, chiropratique, to the extent that i cannot believe that i am truly healing! I cannot thank you enough you have contributed generously to my health and physical well being. Gratefully!
Docs I can't thank you enough! I have been suffering from knee pain for 4 years now and I got "healed" after just 2-3 sessions of this exercise. I've spent countless hours researching and trying out exercises for runners knee but nothing helped! Even went to a knee specialist who diagnosed me with ligament laxity and prescribed me only the last exercise with the foam roller but the first two exercises are the ones that truly helped me! I was actually depressed cuz of my knee pain. Can't thank you enough :)
That second stretch was like magic. The pain went away INSTANTLY!! Also, I use a very similar stretch as the first one for my back, so it’ll be nice to work in with that! I haven’t tried the last one yet, but I’ll give it a shot as soon as I get a foam roller. Thanks for the stretches!
The stretches shown reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on UA-cam and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the fight angle (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!).
Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
Hi Beej, Can you give the channel & title of this other video? Thanks so much!
@@christinaeppg2104 The actual vid doesn't really matter as the simple stretch /knee bend exercise is detailed above.
*Now, my issue came back even after this!! I researched and came across Turmeric and Black pepper three months ago. Spent £12 on 280 tablets from Amazon (co. Nurtri Ark ) taking one a day. Problem was gone in two days. Have had three micro twinges since.*
Literally a life saver and has increased my mobility too : )
@beejj6190 do you know what the video was called?
@@jacobsimmons4599 The actual vid doesn't really matter as the simple stretch /knee bend exercise is detailed above.
*Now, my issue came back even after this!! I researched and came across Turmeric and Black pepper three months ago. Spent £12 on 280 tablets from Amazon (co. Nurtri Ark ) taking one a day. Problem was gone in two days. Have had three micro twinges since.*
Literally a life saver and has increased my mobility too : )
that 2nd exercise/stretch was perfect. thank you. bilateral knee replacement on 3/21. Before surgery, because of my valgus and compensating while I walked, my right hip & IT band was killing me. Knee surgeon said i need to stretch it out. PT is on Friday but i found this video to be very helpful. I'm 6 weeks out & doing very very well with range of motion & flexibility, but I'm determined to get my ass in tip top shape. i had weight loss surgery in aug 2015 & I'm down 134 lbs and my knees were the last part of my journey to get my quality of life back. thanks for so many great videos!!!
This stretch at 1:33 was like magic for me. I felt the stretch in my glute/hip area and the next day the pain was gone. To go from 5 out of 10 pain to 0 overnight…if only my hamstring would respond that quickly.
OMG
This video is a gem!
I am having iliotibial band pain since more than 2 months , i had to completely stop exercising and even walking out to do a normal errand is pretty hard.
I did the second exercises and I feel SO MUCH REIEF!
Thank you guys.
I've been limping around with a busted knee for 2-3 weeks after a long run and these stretches have just made me feel 99% better. Thanks so much :):):)
The two of you have a potential career in comedy if you ever get tired of the PT stuff!
Yall awk
Bruh t. G
Petty much my favorite physical therapists on the internet
I truly admire your passion and the sense of humor 😂😂 the least I can say is THANK YOU ❤️
I love these guys. They seem so nerdy but cool at the same time. They make me laugh and their stretches work
Such a very helpful video. I am training for a 10k and have had IT band pain since starting my long runs. These stretches will hopefully give me some relief. (And you two are hilarious to boot.)
Nancy MacKenzie did it help ?
Are You still suffering from pain
did it work? ive been running for over 2 decades and having major issues with ITB flare ups and cant get rid of it
An oldie but a goodie. Had knee surgery a year ago and now this is popping up on both sides. Thanks as always B&B!
Thanks fellas. My IT band has been acting up since I started playing hockey again at 30 ( 12 year hiatus). Awesome stuff.
The release I got from the first stretch was ridiculous lol. I stretched my psoas, rf and tfl and wasn't experiencing much tightness but boy my it band got lit up after one rep of stretching. Felt an instant mobility improvement. Thanks!
Edit: I can even actually twerk now
Heatwaver ha gay
Thank you SO much for making this video! I was recently diagnosed with ITBS and in so much pain. The Dr gave me different stretches that haven't helped and I hate relying on pills. I did the second stretch and felt more relief after one session than I have in the 2 weeks I've been doing the other ones.
These guys fix all my little problems. Thank goodness for these guys and UA-cam.
I love the authenticity of these two...definitely not actors. Good stuff.
Thank you so much for these stretches, the stretch exercise at 1:35 actually did help to relieve my right "knee pain" to almost a 1/10 pain scale, after an extensive day of walking, or short runs or cycling!
Honestly clueless as to why only my right leg is affected when I first got it from overtraining, so glad there's stretching exercises while I'm recovering! Thanks again!! 😊
It would save my life after running pain chronic.
Thank you.
Hi! I just did my first ever marathon a week ago. And after like 36 hrs, i experienced right lateral knee pain while going down the stairs. I googled this symptom and everything says it ITBS. Can i recover from this after 4-5 weeks? I'm planning to have my next marathon 4 weeks from now. TIA. 😊
"How long are we going to hold it?"
"Till you stop feeling the stretch effect" - was the correct answer, imo.
Haha i love how they just pick on eachother, yet theyre always together. Took me a couple videos to catch on to their humor. Funny
Thanks Bob and Brad. This video is very useful for my knee pain. Regards from Malaysia.
I was having sever shoulder pain could not comb my hair did the shoulder exercises they recommend I can not believe how well they worked two thirds of the pain is gone unbelievable more people need to know about this I can not thank you enough, will be watching for my lower back.
Have always been told by several ppl & videos to never foam roll your IT Band but I trust you guys videos I’ve been watching them forever so gonna foam roll my IT Band now…screw everyone else 😂😂😂
I've been dealing with on and off lateral knee pain from plyometric jump squats on the outside of my right knee. Gonna give a go with these three stretches.
I have taken up fencing in the last couple years and now that I'm taking it more seriously, these stretches are going to be essential. Thanks so much for these. I might have to go through all of your hip and leg stretching videos and make a stretch routine or something.
best mics
Dannnyyyyy I found your comment haha
Wtf?????
I’ve come across you guys’ video so many times to help deal with my rheumatoid arthritis. Thank you all so much for making all of these helpful videos.
Omg! You guys are hilarious! You explanation infuse with humor really gets people attention. Great excersise routines, I'm going to try them for sure. I wish more people in medical field use your approach.
i used to have ITBS, then after using stuff like Pattstrap, lots of stretches, it sort of went away. THat sharp pain at the side of the knee was gone. I continued with stretching on the ITB before every football game. Then, i tore my ACL. I'm 3 weeks into the surgery, my ITBS came back. the physio said my entire ITB down the injured leg was tight. the side of the thigh, to the gluts, to near the knee. There was intense pain whenever I had to extend my leg ( for the ACL physio) and my physio spent more time working on my ITB then helping me strengthen the leg after surgery. I can't do all those stretches as mentioned in your vid, because my knee cannot bend too much. The foam roller works. I understand ITBS is fairly common for post ACL surgery patients, but even more so for those who have ITBS prior to surgery. How long would you reckon this will last because extending leg is painful. even bending will result in sharp pain at the side towards the calf....
Super cool exercises... I got relief within 10 minutes... It's amazing
"A little uncomfortable" at 3:14 = "enough pain to cause you to pass out." Foam rolling a sore IT band won't kill you, but you'll wish it had.
Thank goodness someone else said it. When I stretch or roll this area the pain is excruciating. Yes there is relief post but the wish it had killed ya is familiar to me. Good Lord!
I had crushing pain the first time I foam rolled the IT band. Continued to do it every other day, about 20 secs ea leg. Pain was less and less. Finally, after about 12-15 sessions, I was pain free. Now I roll those babies every day like a champion.
kilim athlean x says not to roll the IT BAND
I always thought you weren’t supposed to roll it. I’m gonna start. I have before and know the pain it causes!
if you use a slightly higher service to put your elbow up on the pressure is less intense because you are holding your weight body more rather than all of it being on the it band. I couldn't do this because of the pain until my physical therapist showed me this trick. hope that helps anyone suffering.
AMAZING! It worked for me💯 Thank you so much Bob and Brad, my two favorite physical therapists on the internet!
Thanks guys. I particularly liked the standing against the wall and leaning in to stretch the IT band as I can do this anywhere even at work , as my colleagues watch with wonder 🤔😂
Wow. So glad I found this. You guys are EPIC.
I found these guys very good, I am a tennis player. Bob & Brad have helped me with my tennis injuries a lot! Keep up with a good work and advice!
These exercises are great and the guys are really funny. Thanks a lot this is helping my wife. She is the exerciser in the family. I enjoy watching her with a cup of coffee.
I have it band problem....
After any intense exercise...Or even push-up....It starts paining....And last upto 3-4 days...
I do these exercise...And it works...
You guys are a national treasure
Thank you so much for this video!! I never thought about using my foam roller for this!
You are most welcome :) hope it helped!
I have been doing stretch number 2 there on my physio's recommendation (without knowing why !) because until yesterday my IT band had not given me any problems. Then, yesterday 1 ran 10 miles and that muscle really hurts. Many thanks to the pair of you - I'll try the first exercise and bring out the dreaded foam roller.
obrigada amigos, me ajudou bastante esses exercícios 👏
Thank u 4 showing these exercises
Just subscribed and already feeling relief! Thank you
I've had some injury problems with my IT band strains and other problems. lol I remember using this video when I first hurt it and I'm using it now. Figure 4 feels great!
Have a super tight tfl and watched three other videos before getting to this one, the exercises here were way better explained than the others I watched and the presenters were pleasant and informative!
Thank you for giving us option on stretches. Much needed❤️
Brad and Bob 🎉 THE BEST
“Just hanging out here, Brad, just hanging out on a wall.” 😂😂😂
Thank you guys for this slowly I've been feeling improvements but as for a soccer player how long does it take?? I've had this pain 2-3 months but it started feeling better already w these stretches ! Thank you!
LMAO Brad is always roasting Bob
Thanks Bob and Brad!!!
I don't know about the most famous but I do know you are awesome❤❤❤❤ thank you
If there was a major called Comedy and Medicine you gentlemen would be masters in it tbh.
The second stretch wow! I felt that one
i have suffering this lately and feels realy painfull.... hope this manouver will relief it.
We hope it will relieve the pain too!
Pulled my ITB or hamstring doing some digging (at 68 years). Tried rolling lengthwise but not working too well, then tried using it as a pressure point massage rocking front to back and that seems to have helped with the pain.
I know stretching can be good, but I recently heard of a thing called stretch reflex that can actually shorten your muscles in the long run.Which isn't what you want to do if you're trying to lengthen thru stretching.
I will add this to our to do list!
It’s not exactly comfortable to roll over the lateral knee area where the tfl attaches at the fibula-it’s contraindicated for healing that area! It caused me more pain as shown in another video…this video exercise to stretch standing up is a much better stretch!!
Simple and looks effective men!
Great thanks! My ITs are killing me lol this is helping.
Glad these are helping. Best of luck !
First let me say I am 79, I ran my last marathon when I was 70 and ran my last race at 75. Never a great runner, have run well over 20,000 miles in life time. I had my right hip replaced on 2/17, all went well. In 4/18 I developed right hip pain and a rubbing or grinding feeling in my right hip. My surgent x rayed and said all is well mechanically and could not give a cause for pain. My chiopacter tried for several sessions and basically gave up. I watched your video on stretching my IT band and have been doing it for several days and it seems to be working, any more ideas, recommendations and/or caution.
All the best Don!
Don are you ok now?
You guys are really great, I have been using your videos during this first year of my pt school, for my last midterm practical I scored a 90 and I learned most of the interventions from watching your videos. I hope one day I get to meet you guys or chat with you guys. Keep up the great work !!
physicaltherapyvideo
Docs, don't you listen to that nonsense. Your worthy of plenty ! We need you so keep on teachin' us! You are of high value and greatly honored by many here. Lead us on to victory.
Thank you for this. Saved me some money!
right away, I loved these guys. thanks for the vid!
Thanks for watching, take care!
I wish i had teachers like you guys when i were in school must be the best classes ever lol
Thanks bob and brad. You guys are funny as hell too 😂
Good advice with some wit and fun thrown in, fantastic, thank you.
Very Good Sir,You are Skill is Sharing the Normal People,i try,,i have a problem in Sitika for my body back side,,,,i try to too much,i think my backpain hard is healing 👍👍👍 GOD Jesus Christ is Blessing for you,, Hallelujah Amen
Should the miofascial liberation with the foam at 3:19 really be done in the whole IT band? Some physiotherapists say that it should be done only by the glute and near the knee. Thank you very much and congragulations for your work and your videos!
This video needs to be legendary 😂😂
Great vid but I have one question about the last stretch. The IT band is made from tissue so even if you roll it, it doesn't change. What you should be doing roll the muscles that connect to the IT band. Then strengthen the band?
Thank you so very much, sharp pain on my thigh is gone.
With age, comes wisdom 🙌🏿
Thanks a lot guys! It was not easy to find a simple stretch for this that works! Clear and easy to follow as always
You guys are awesome. Honestly wish you guys fame.
Use a hot water bottle on the trigger area for about 10 to 20 minutes before any therapy. Then gently rub in some grape oil or tiger balm and just gently goad or friction the effected area for 5 minutes and then have a good stretch for 10 to 20 minutes with the particular mobilizations that work best for you.
Some people feel the IT band so bad that they can't get their trousers on while standing or their socks. Persevere though and have a hot bath everyday for 10 minutes and use some ice packs i necessary and eventually in most cases it will go away. Don't do any very active training but do walk and do gentle movements that you can handle with the east amount of pain.
BRADS MIC WAS NOT ON.. BUT GREAT EXCERCISES. THANKS.. NEEDED THIS
You guys are awesome!
Channel should be called "Two Old Guys Stretching". Good video and hilarious.
Brilliant!!! First stretching video iv actually watch to the end cheers guys!!
thanks, just right to the point.
Thank you Norm McDonald
You guys are always excellent and so helpful! Thank you!!
Thanks for the stretching tips!
Nice thank you so much. I will try this exserzice
Great information the second stretch is phenominal going to add it to my daily bioenergetics routine
It would be great if they said which leg was the focus one..
Must be one of the naturally funniest videos on the internet
Legit one of the best videos on the internet hahahaha
Specifically, the first stretch alone did it for me! I had been doing the second one every day with no success. Didn’t try the third one.
They remind me of Click and Clack from the radio show Car Talk 😊
You blokes are as American as apple pie and you solved my IT Band in 20 minutes. Two big thumbs up from me !
Hilarious and informative, love it