IT Band Syndrome Stretches & Exercises - Ask Doctor Jo
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- Опубліковано 5 чер 2024
- With IT Band Syndrome, many like to debate whether it’s really the IT band that's the cause or if it’s your tensor fasciae latae (TFL). The TFL is really the muscle belly of the IT band, so stretching and exercising one should help the other. More IT Band Syndrome exercises: • IT Band Syndrome Stret...
There are many ways to stretch the IT band/TFL. You can stretch it lying down with a strap, standing up, and a few other ways.
It’s also good to stretch your hamstrings and your quad muscles because they are closely related to the IT band, and often are tight and irritated as well.
Exercises like clamshells and hip abduction in sidelying and standing do a great job of strengthening the gluteus medius as well as the TFL and hip area. You can always use a resistive band or weights to make the exercises more challenging.
Related Videos:
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IT Band Syndrome Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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Purchase a stretching strap like the one in the video: amzn.to/2WYujh5 (affiliate link)
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Thank you for this video. It's informative and has been helping my IT Band Syndrome. Where can I get a pillow like the one you use in the video (the purple padded one)? Thanks much.
Thank you so much I’m a hockey goalie and this made my leg so much better I liked and subscribe jo🙏
Thank you Doctor Jo you and Athlean X channels really help.
You're welcome.
Hi doctor,
I’ve been having a knees pain for more than 2 years (former runner) and nothing helped me (mri is clean, pt, chiropractor, many doctors). Even a surgery is not an option because the issue is not detected. What would you suggest to try?
That belt stretch really hit home for me! Last time my IT band flared up, it took almost two weeks to get back to normal. This vid got me right within a day! Thank you!!
You're welcome!
Same here. Thank you Dr Jo
did it flare up from running?
I am suffering from past 8 9 days.. and looks like it will take few more days.. unable to bend knee.. rest of leg is doing ok
I’ve been stretching my IT band. I’m in pain through my right leg. I’m going to these tonight. I do get relief. Love the flash socks !!
Love, love, love the ballerina stretch. Feels sooo good.
Dr. Jo, you have become one of my two go-to YT physicians and I can't thank you enough.
15 years w/o an auto; from my doorstep to my destination and back ( plus my backpack ) it's either cycling or longboarding and as you can image, boy do my legs start to feel it.
I'm hitting 45 in a few weeks and my desire to do anything other than some basic stretches has wilted exponentially as of late but since my right IT band won't stop talking to me, I decided to hop online seek your thoughts on the matter.
The belt stretch is a winner!
Thanks again.
You're welcome!
Dr. Jo, thank you! These exercises bring so much relief!
You're welcome!
Thanks to you I got rid of my back and shoulder pain(severe one).My gratitude and greetings from Belguim.
You're welcome. I'm glad they helped.
Thank you so much, Dr. Jo. My pain has decreased so much due to the information on your video. I'm subscribed.
You're welcome, and thanks.
Omg, instant relief! Thank you!
You're welcome!
Brilliant video, thanks heaps. Ive had IT band problems for years and some of these exercises ive used before but learnt some new ones also, much appreciated.
Thanks, and you're welcome.
Doctor Jo an excellent professional,. Clear instructions for exercises and easygoing approach from her which make her videos videos fun and instructive
Thanks!
you are so great when ever i have pain the first channel i look for is yours :)
Thanks!
👋 doctor Jo, thank you for all of your great workouts. You've helped me with my meniscus tear and my IT band. My journey began the beginning of this year and today I'm healthy! Thank you, I appreciate you
You're welcome!
Doctor Joe is a Godsend. If your looking for a simple You Tube video on IT Band Exercises and stretches, this is it. Also, I purchased the "band-worksheet". Thanks, Dr Joe.
Thanks, and you're welcome!
THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I'm watching all the way over in sunny Scotland xx
You're welcome! I'm glad they are helping :-)
Bro, has u issue completely cured?
You are AMAZING ‼️👏 thanks again - having an IT band issue for the first time & these are helping already after only one set❣️
Thanks, and you're welcome!
It relieves the pain instantly.
Thank you so much.
You're welcome. I'm glad it helped.
I am so glad I found these stretches. I hope this helps with my "runners knees". Thank you.
You're welcome.
These are great! Thanks. Glad I found this old video ❤
You're welcome.
A heartfelt thank you Doc
You're welcome.
Every single time I get a little stiff in the hip your videos help a lot. Hope you're doing great as well as your very cute dog princess!
I'm glad they help. 🐾
Amazing video Dr. Jo!
Thanks!
These simple exercises helped relieve the pain in my knee. I had a hard time walking due to the pain caused by the tight IT band. Thanks so much Doc!
You're welcome!
Just what I need. TY Dr. Jo!
You're welcome!
I made the mistake of thinking I was in good enough shape to start jogging without any strength training ahead of time. My IT band is killing me now. Thank you for the straightforward explanations and examples. Feeling better already!
You're welcome!
Very good excercise.
This really helped me.Thank you, doctor.
You're welcome.
How long does it take to heal IT BAND TIGHTNESS
Super helpful! Thanks 🙏🏾
You're welcome.
ThanksI just did and relieved pain immediately in outer knee
You're welcome.
Thank you for these awesome tips! Love your dog!
You're welcome, and thanks! 🐾
Thabk you so much for these stretches!! I recently felt pain in my IT band and I really don't want to injure myself mid season for sports! Hoping it'll heal!!
You’re welcome!
Thank you so much Dr Jo .... you doing great job 🙏🙏
You're welcome.
My orthopedic surgeon recommended your site before I see pt so you must be great!!!! . I'm hoping this will work & make a difference before I see him!
Thanks to your surgeon for sharing!! I hope they help too.
Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I'm training for a ultra marathon and can't afford to let this knee beat me up, you rock
Thanks, and you're welcome. Good luck!
did it work?
Brilliant video again thank you 👍
Thanks, and you're welcome!
You're amazing Jo!
Thanks!
Thank you Doctor Jo 👍
You're welcome!
I don't have a resistance band, so I couldn't do the last exercise.
Despite that, after doing all the other exercises, I could actually feel improvement. The hip cracking/popping is almost completelly gone.
Will definitely do this every day now. Thank you!
You're welcome!
I absolutley LOVE your videos!! thank you so much!!
Thanks, and you're welcome!
Thanks Doctor Jo
You're welcome.
Helped alot 💗
Awesome feel instant relief.... Thanks very informative 🙏
You're welcome.
You are amazing jo keep it up
Thanks.
Thanks, Doc Great stuff!
You're welcome, and thanks!
I love you sssssooooo much!!! Can you incorporate your pups more it will make some of us to continue to watch when we are having a higher pain day.
🐾
Thank you very much dr jo I am going to do it rigth now saludos de tijuana
You're welcome. Good luck.
I've suffered with this for about 5 years. I've had cartilage problems in knees and years of expensive physio and acupuncture prior to trying this for free! Doing this twice a week has really helped me to date, thank you!
You're welcome!
Dr jo, this video has saved me from 14 months of hip pain. Just 4 days and I can walk on my left hip and sleep on that side. I had an imbalance due to hip impingement surgery, using crutches improperly and plantar Faciitis on right foot(had for 12 months) . Thanks.
You're welcome. Glad it helped.
Excellent! Thank you!
Thanks, and you're welcome!
This video is so helpful!!! You do a GREAT job of verbally describing what to do and how it should look/feel, but I’d love to see some of the stretches at different angles to really get a feel for the direction to move my legs, especially when the exercise calls for moving your leg slightly behind you.
Thanks!
Wowowow this just relieved 90% of my pain!! THANK YOU
You're welcome!
I've just had IT band release surgery at the Hip and Lateral hip bursectomy. Would you recommend this video or do you have another video Dr Jo? Always used your videos after Surgery. Thanks
Hi
I advise your videos to my patients in India.
They are really helpful
Gratitude
Keep doing them....
Thanks.
Awesome video!
Thanks!
thanks,very helpful!
You're welcome!
Thank you!
You're welcome!
Thank you so much!
You’re welcome!
I am feeling some good stretches.. Thank you for sharing.. With regular stretching/exercise, does this condition ever resolve?
You're welcome. Yes, with the proper treatment, it will go away.
@@AskDoctorJo That's heartening. Limping everywhere, being unable to bend down and pick things up, it's absolutely horrid.
What a difference after just one round of these exercises.
I recently had right knee total knee replacement. After that and during therapy I mentioned the issue I was having with my lateral collateral tendon pain which I’m sure was aggravated by the surgery. The had performed some gas Graston massage and it total eradicated my it ban issues. I was completely unaware of this massage technique. Thanks for your additional techniques. I’m having my right knee the 27th of Aug. 2020. Can’t wait to get it done. Thanks.
You're welcome. Good luck.
May I ask how is your knee doing, sir?
Thanks so much for the info greatly appreciated. Also love the flash socks..😁😁
You're welcome, and thanks! ⚡️
Great video! Thanks for explaining everything clearly and positively!
Thanks, and you're welcome!
@@AskDoctorJo are rollers ok to use?
Generally yes. I personally like softer ones, even something like a pool noodle.
I’m about 3 weeks into my injury is riding on a stationary bike ok?
It really depends more on if it hurts or irritates the area, not really how far out from the injury. I recommend to my patients to start off really slow and low, like no more than 5 minutes the first time even if it feels fine. Then slowly progress a minute or two each day after.
Thanks!
You're welcome, and thank you for your support!
Such a cute dog!
Thanks doc
You're welcome.
Hi Jo, I have found a couple of these stretches feel like they are hitting the spot but the others aren't. Do you recommend doing all these stretches every time or just the ones that you feel?
That I was wondering. I think it is overkill. I think one kind is enough?
Hello Dr Jo! Thank you very much for this video!❤️ I would like to ask, how many times per day should I do these stretches in order to feel a full relief from the pain? Should I warm up before I do them? Thanks in advance for your answer!
You're welcome! Therapeutic stretches and exercises can be done 1-3 times a day. Yes, a 2-3 minute warm up is helpful.
Beautiful, smart, helpful, understandable, enjoyable, beautiful... 😉 keep going Jo!
Thank you! 😃
Nice. How about an illiiopsoas stretch in the prone position?
Love the socks! And the shirt is killing me!!
Thanks :-)
Thanks
You're welcome, and thank you for your support!
Thank you!! I can run again and dance 😊
You're welcome!
Do we have to do all these exercises for both leg or for only injured leg??
Hello Doctor ,
Thank you so much for posting this video , this definitely is of great help . I feel little pain on right side of my knee during /post my run and pain fades off after doing stretches recommended in this video either same day (or) next day . Is there anything i can to do be pain free (or) this is something i have to live with as long as i run .
Hoping to hear back from you !
Been struggling with pain and tightness on the outside of my right leg and above the knee for weeks, the strap stretch on the IT band totally fixed me. I'm no athlete so this coming on suddenly with zero knowledge and poor postural issues really spooked me, thought I was totally screwed. Been making big changes these last few weeks, I'll be adding this entire routine to my workout. I can't thank you enough Doc god bless you and your family.
You're welcome, and thanks.
Thanks for your epic content. Lying doing this video in the gym right now. Can I ask where you got your shirt. Love it.
You're welcome. I got it from Amazon. It's not a particular brand, but I think they are called 3D digital print shirts. Lots of fun images 😎
Thank you Dr Jo
You're welcome.
@@AskDoctorJo 😊
I subscribed as soon as I saw the t-shirt
Thanks 😎
@@AskDoctorJo Yea. Where did you get the shirt? You should totally be doing an affiliate program with them.
I got it from Amazon.com 😎
Hello doctor, can we start these exercises from the first day of injury or have to wait until the swelling goes away ?
Dr Jo you are by far the best PT website
Thank you
You have helped me 😊
Thanks, and you're welcome!
Tnx, just superb
You're welcome, and thanks!
Love the videos DR. Jo. Where can I purchase the purple pillow in the video? Thanks so much !
Thanks! The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
I had a total left hip replacement about 7months ago. Before my surgery my left leg was about 1.5” to 2” shorter than my right leg for a very long time, meaning years before surgery cause I was afraid to get fixed. Now my IT band is super super tight and my left big toe goes numb and mostly the toe area of my foot… I’m seeing a chiropractor once a week and each week my IT band is super tight again. Thank you for making this video. When I stretch with my stretching strap omg is my IT band in my hip area super tight. It’s also tight on my putter left knee area too. I’m going to be stretching like crazy to get these muscles lengthened again.
You're welcome. I hope it helps.
I will follow this exercises.. I hope i will get rid of my T Band syndrom friction which is very bothering
All your videos are really helpful, thank you! I am noticing the adduction exercise triggered some irritation and tightness to the affected it band (just prior, I had felt a nice release from the standing stretches, particularly
the hip/low back). Should I modify somehow? Maybe start with fewer reps? Or repeat the stretches after the strength? If helpful to know, I have previously been diagnosed with SI joint dysfunction. Thanks for your time and advice!
P.S. clamshells are challenging, but feel good, not irritating.
You're welcome! Maybe start with less reps and/or less movement into adduction.
Well spoken as i have 24/7 deep pain hip bursitis
I hope these help.
@@AskDoctorJo yes, super helpful, i used the methods along with you. I have the rubber bands immediately i feel the difference thankfully i need to keep doing these fore sure positively Doctor Jo.
Hello..... I would love to know is there something you eat wrong because of this inflammation?
LOVE That pillow, it looks comfy, do you have a link for that?
The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
Thanks Mam
You're welcome.
Can I start strengthening exercises if I still have pain going up my outer leg or do I have to wait?
Gentle strengthening exercises can be done even if you have pain, as long as they don't significantly increase the pain.
The flash Sox awesome
The exercise where you cross your leg, is that a bad idea if you have hip replacements?
Foam rolling helps tremendously. It’s painful but I am so much looser and less painful after I do it
Hey jo. Dr. Sai here . Helped me a lot instantly .... I appreciate for the video. And I have another doubt about clicking sounds which I hear in the right pelvis joint when I feel the right leg for 90 degrees ... hoping for a response. Thanx
If you can tolerate the pain with foam rolling it is VERY effective
In pain from past few days. Hope it will work..
Can I use these stretching even if the knee cap shifts medially not laterally?
Dr. Jo, does It band syndrome cause pain on your inner knee near the meniscus ?
These look good to try and hopefully they work. Are they also the flash socks ?
They are.
The video is great, but WHAT is the pillow that you have there? It looks very comfortable.
The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
Doc. Man, this thing has bothered me on and off for years (running, basketball, cycling) but I had no idea what it was! It is a most annoying injury but I didn’t address it until it would wake me up in pain at night! (Hint: place leg elevated on a pillow at night to alleviate the pain). Oooooooooh! Originally I thought I had a knee issue, but, once I used the “stretching strap” things began to change almost immediately. Oh, and thanks for cautioning us (mainly us guys) to go slow with the stretching. ❤️
You’re welcome.