How to Get Rid of IT Band Syndrome for Good
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- Опубліковано 7 жов 2020
- Dr. Rowe shows how to get rid of IT band syndrome FOR GOOD, and it's shown in a easy to follow step-by-step guide.
In the first part, stretches are shown to help tackle two large problem causers of IT band pain: imbalances in the tensor fasciae latae (TFL) and the glutes. They're EASY and EFFECTIVE, and may give fast IT band pain relief in as little as 30 seconds!
Second, we're going to focus on strengthening exercises to help build up TFL, glutes and the area around the iliotibial band. This may help to future-proof it from future injury and have less instances of IT band pain later.
All these stretches and exercises can be done AT HOME, don't require any special equipment, and be done ANYTIME you need an instant IT band pain fix.
Great part is, they're natural stretching movements that offer SAFE iliotibial band pain relief, which makes them some of the best IT band pain relief stretches and exercises out there.
Watch now and get rid of IT band pain for good!
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
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#itband #itbandsyndrome #chiropractic
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Dr. Rowe, You da bomb! You have targeted the areas where I have been suffering over the past 6 years. I have followed your step by step, easy instructions and I'm feeling MUCH better. I'm so thankful that your videos showed up in my UA-cam feed, you just don't know how much! In spite of previous chiropractic treatment, I wasn't able to get relief. Your videos are a God send! Thank you again! Know that you are making a difference in the lives of many people!
Excellent! Do you have exercises to increase range of motion and ways to strengthen the ability to squat?
Thank you so much for providing step By step instructions, I already feel much better!!! Can’t wait to try out your other videos!!!
Thank you so much for these stretches I really love the racquet ball stretches even though I have been using a tennis ball the stretches work really well thank you for the instruction
This did help a lot. Thank you so much Doctor Howe.
I totally needed this video like 8 years ago. I went to doctors, got x-rays and ultra sounds, saw chiropractors and physical therapists but no one could help me with my left IT band click and pain. It wasn't until I went to pilates that strengthened and lengthened my shortened IT band. I did most of the exercises in this video. Thank Dr Rowe for providing several easy to follow exercises. Not enough professionals are talking about this common issue. I'm now a pilates instructor as a result of my experience :)
Glad to help, and thanks so much for watching!
This happened to me too, but it was my pelvic health specialist that fixed it!
Oh honey you needed to come see me or find massage sports massage therapist. I do it the first three moves in my practice/trigger pointing. But I'm glad you are doing better.
Did it get better or is there still pain?
@@DrxxEw mine definitely got better!
I'm on vacation and can barely walk, stand, or sleep due to this pain. So glad I found this video!
Same, it's awful
There is a somebody above watching over us and that person knows you are a healer ❤ Thank you Sir. You are a professional! 🎉
Thanks for watching!
I could cry. After months of not being able to open my left leg without intense pain, I now can by doing just a few exercises. I went to the doctor last week and was diagnosed with ITB syndrome. They referred me to physical therapy. I finally had a name for this pain so I took matters into my own hands and started searching UA-cam. I’m glad I came across your video, thank you 😭😭
Glad you found this video too! Thanks for watching!
You usually can open your leg fine. It’s bending the knee which is the issue I thought
@@barrymoore7445 as the IT band runs down the outside of the leg from the end of the fasciae latae muscle (near the hip) right down to the knee, it really depends where on the IT band your pain is. Many runners or cyclists have the issue/pain centred in their knees, however it sounds as though Jane B has the issue/pain where I do, in my mid/upper right thigh. I get intense pain in that area, especially when I first get up after sitting or laying... any kind of movement is excruciating for a little while.
I was unable to sleep because IT BAND was so tight and painful, I followed your video and found instant relief! Crazy how fast it worked. Thank you
Wonderful to hear you're getting instant relief, and thanks for watching!
I hope it works for me bc i can't sleep at night. It burns and it's so painful.
@@loveandhappiness1111 SAME! It's so painful!
Hey man how is it going. Do you still have problems in your it band? Recently i have had the same problems and im not able to sleep good without medication…
Without question the most informed, helpful and direct advice on ITB syndrome and I’ ve seen many. Thank you
Glad you found the video, and thanks for watching!
Thank you! I’ve done several stretches you’ve demonstrated and they make such a difference! This one was much needed, the stretches helped relieve my tight leg muscles. 😌
Great to hear that! Thanks so much for watching too.
Unbelievable. I tried just a few reps and I can already feel relief. Thank you so much!
Great to hear you're getting relief, and thanks so much for watching!
I’ve watched your channel for a year or so now. You are gifted in your teaching; it holds my attention and I like I can visually see what you’re doing while explaining. Super simple is exactly what I need right now. God bless you sir!
Thank you and thanks for watching!
I just wanted to let you know after the third day I got total release thank you so much you are God sent you have no idea how much you're helping everybody out there
Wonderful to hear you’re getting relief, and thanks for watching!
Wow! That is the best and simplest TFL stretch I have ever seen. Thanks!
Glad you found the video, and thanks for watching!
I had that exact pain going on the last 3 days. I'm so grateful for this. Thank you
Hope these exercises help, give us an update in the near future!
Did it got better now ! And what were the pain areas
This video is a blessing, thanks doc, God bless to you and your team.
Thanks for the kind words, and for watching!
First time I can say I have experienced real relief. I have been working only on the exercises with a lacrosse ball. Canceled a procedure that would have cauterized some nerves. Luckily, I came across your video. So grateful. Thank you.
Glad you found the video, and thanks so much for watching!
Dr Rowe... THANK YOU so much for this video. You're my "go to" channel when something like this happens! I've been in a great deal of pain for about 10 days now. I know this was my fault by sitting with my right knee bent and my right foot under my butt, but I've sat that way for probably 20+ years! Can't do it now, though! These exercises are not only confirming what I believe to be the problem, but also loosening everything up. I could definitely use a chiropractic alignment, too, I'm sure! But for now, I'll follow your instructions for stretching and strengthening and pray that healing comes quickly. Both weight bearing and bending my knee past 90° are out of order for now! Terrible timing, right?!? Anyway, much appreciated! 😊
The exercises on this video saved my day. Thank you very much Dr!
That's GREAT to hear, thanks so much for watching too!
Have watched and ready to get working on my overworked legs - we appreciate your care! Thank you.
Hope the exercises help!
Thank you for sharing these exercise . I think this is my real issue and whete my pain is really coming from.
I have been looking for a video like this for years!!!!! Thank you!!!!
Glad you found it, and thanks for watching!
(Larry San Diego) I recently came across this video and have become a subscriber. I recently developed some IT Band strain and pain and had suffered for a few days but no longer after doing the suggested stretches and strengthening after just one session. Being an avid golfer i plan to incorporated at least several times a week. Thanks
Thanks for the sub, we really appreciate it!
Thank you. Doing these all. IT Band Syndrome is mind numbingly painful. I thought I had some strange disease.
Thank you, Dr. Rowe. These exercises were very helpful!
Great to hear!
I've had this pain for 2 years, constantly, no one could even tell me what it was. I am so grateful, I'm gonna do this now everyday, thank you!!🙏🏾🙏🏾 walking around with pain all the time is so unbelievably frustrating, this is a life changing video for me
That's really great to hear, I'm glad you found the video and it's making a big difference!
Omg! Not all hero’s wear capes I couldn’t even sleep until this video 😢 thanks
I'm so happy that I found your video. I'm relieved that your exercise is helping me with this pain that I have.❤❤.
Thanks for watching!
Great recommendations; well explained and demonstrated. Thank you!
Glad it was helpful!
Thank you for this video. I too was diagnosed with this issue. Your instruction has helped my pain reduction and I will continue to do these exercises daily so I can get back to hiking and snow shoeing.
Please give us an update in a couple of weeks.
Your videos are so informative! This one in particular has really helped me. Thank you so much!
Thanks so much for watching!
Thank you SO much for all of your videos!
Happy to help, and thanks so much for watching!
I had sciatica for a couple weeks from a herniated disc, but a week after solving that problem I am still on pain medication and rocking a cane. I didn’t know about the IT muscle, which is exactly my problem now. Well this morning, before taking medicine, I checked out this video, did the stretches, and suddenly I could walk like a real live boy again.
Thanks!
Glad the exercises are helping, and thanks for watching!
You are such a great teacher! Thank you for taking the time to post this video. These stretches and strengthening techniques are awesome.
Happy to help, and thank you so much for watching!
Glad I got a massage therapist who knew right away what my problem was and gave me good advice. Been doing some strengthening exercises and plan to add these to my routine. Definitely helps to relieve the pain and rather quickly. I like the directness and to the point of your video. Thank you for posting it.
Thank you so much for your channel. I've been having problems with my right hip due to old injuries from when I played a lot of sports when I was younger. Nowadays, I do mainly cycling and running to stay in shape. Have some hip imbalance issues which if I am not careful with stretching and foam/massage ball use, they tighten and cause a lot of discomfort. The last few days, I over did it. Thankfully found your video. The stretch and massage (racket) ball release worked a treat. Boy, the massage ball release doesn't half hit the spot.
Thanks again :)
Hope the exercises help for a long time to come, and thanks so much for watching!
What an incredible video. Thank you!
Glad you found the video, and thanks so much for watching!
Hey, I cannot believe you got this video up so quickly. I will follow the instructions as you said and hopefully I will be in recovery very soon. Thanks again. John (UK)
Please give us an update in the near future!
@@DrRowe Hey Dr. Rowe, I want to thank you for your great video on IT Band Syndrome. The pain has gone, I feel back to normal and it has taken approximately 7 weeks for all symptoms to disappear. I am now back on my treadmill 3 times a week, taking it easy at first. By following your excellent video I am back enjoying running again. BTW the pain for about 6 of those weeks was quite severe, I do not want any recurrence. All the best John (UK)
Great video, thank you for sharing.
Thanks so much for watching!
I love your videos... Helping so many of us!
Happy to help, and thanks for watching!
Love your work as usual.
Thanks again for watching!
Wow! I’m a chronic IT band sufferer-I use a ball but not with the movement and I see the pointed strengthening. Will give it a try.
Went for a long walk in the mountains today - lots of steep up, then coming down again, the outside of my knee and lower thigh became really painful (ok on the flat) - looked it up and seems like ITB syndrome and found your clear video. Have done the stretches and massage which seems to have helped so far this evening. Will keep going with the strengthening ones too.Thank you !
Thanks so much for watching!
Hi Sarah, I get the same issue whenver I hike or walk intensely. I know your pain and I struggled a lot to complete a hike. These exercises helped you in the hiking trails itself?
Hi @@aruny25 yes, they really did and I haven't had the problem again since. I'm walking every day in the mountains at the moment, plus skiing, and all good ! Hope yours gets better soon. I think it's also really important to keep hydrated. Good luck !
God bless you for this I’ve had knee pain for almost 3 years now I tried the first and last workout and I don’t even feel pain much anymore I’m gonna do these daily from now on 🙏🏾🙏🏾🙏🏾
Glad you're getting relief, and thanks for watching!
Feeling the same way here man! I'm new to running and thankful all this good info is out here to tackle this stuff head on and right away before it becomes a long term issue! Good luck to you
After giving birth l have been feeling pain on my lower back and hip, its been almost 2 years l did the exercises today l feel much better thankyou
Great to hear that! Thanks for watching.
Have been doing this video, and am getting a lot of relief! Definitely earned my sub
Glad you're getting relief, and thanks for the sub!
Thanx so much for caring & sharing 🗝️
Happy to help, and thanks for watching!
I’ve been wondering what that was called. I’ve had pain there for a while. I’m going to try that tonight. Love all the videos. Please keep them up.
Will do, and give us an update in the near future!
Wow, I also had X-rays and more issues with pain and clicking in my knee and physical therapy but was never told you have IT Band Syndrome.. I figured it out by researching on my own. And I’m 100% sure that’s what it has been this whole time! Gosh - I’m more inspired by this video to keep up with these exercises than physical therapy ever did.. because NOw I KNOW what exactly it is and have hope that it can be fixed!!!! Thank you, thank you. I feel better already after trying these tonight. I’ll keep it up 👍🏼 🎉
Glad the exercises are helping you!
So helpful! Thank you.
Glad it was helpful, and thanks for watching!
Very valuable information and a super presentation!❤
Glad it was helpful!
Amazing, I got almost immediate relief from the exercises. I’ll keep going with them and report back in a week, because I thought it was my Multiple sclerosis playing up…
Great job bro, I learned a lot from this video. I really appreciate it. Keep up the good content
Thanks so much for watching!
Wow ! Thank you ! Follower from the Philippines ❤
Thanks so much for following, we appreciate it!
I only did the first move exercises
Several times, the pain disappeared. Thank you so much Dr.
That's great to hear, keep up with the exercises since they're helping. Thanks for watching too!
Hello I tried this one plus the other one about the sciatic nerve and it's giving me relief thank you so much on my second day of doing the exercises for both videos
Glad to hear you're getting relief, and thanks for watching!
The best video I’ve ever seen
Glad you found the video, and thanks for watching!
I needed this reminder to use my lacrosse ball every day, digging my lacrosse ball into each area is the only thing that gives me relief
It can be a lifesaver! Thanks for watching.
Thank you
I was in pain, after the exercises, I felt relived. Thanks doctor and blessings.
I want to be a gymnast and aerialist so much but I couldn't even stretch to get ready I'll def be able to do my dream now!
I’m from England and I’ve been running a lot and I’ve had a sharp dull pin in my knee and I’ve had to look up some videos and these exercises are perfect hope I’ll be cured soon I hate this injury
The best video ever!!
Glad you found it, and thanks so much for watching!
I’m dealing w this now, love your explanations and exercises. No one knows about ITB and how to deal w it or the problems that can arise if left unaddressed! Thx!
Hope the exercises help, and thanks for watching!
which problems can arise?
Great thank you !
Thanks so much for watching!
I thought it was my Bursa! I've been to my Orthopedic Surgeon twice a couple months apart who gave me two cortisone shots, the 2nd one with a longer needle! Neither worked. It is the worst burning firework pain ever, especially at night. (I'm a side sleeper) My Chiro did dry needling down my entire illiotibiol and told me to do exercises. THESE ARE PERFECT! Thank you for your videos.
Thanks once again
Thanks again for watching!
greats videos doc watching you from tunisia
Thanks for watching and I hope the videos are helping!
I found a lot of help using the hand-held thumper-drill looking thing. wow. I still need a lot more work, but even one day has helped.
Great to hear you're getting relief!
The first exercise changed my life today. I can now pistol squat all the way to the ground from not trusting knee stability anywhere near there
Hope these exercises help for a long time to come, and thanks for watching!
Thank you 🙏🏽
Thanks for watching!
Fantastic! The exercises with the ball exactly targeted the pain at the upper butt muscles right around the hip bone. Then the strengthening exercises perfectly targeted the same area. I also have some numbness/pain just to the outside of the tibia 4-5 inches below the knee. Sends tingles to my middle toes too. Any advice to relieve the numbness? Thank you🙏
I've been suffering with pain from all three areas that he pointed out. I'm glad I found this video now I know what is wrong. What really alerted me was the clicking in my femur. Thank you!
Thanks for watching!
@@DrRowe I'm going to report back in about 2 weeks after doing these exercises!
@@earlsmalls please do!
That's really crazy how bad that hurts lol Thank you Doc 🤗💖🙏
Thanks for watching!
Miracle worker!!
Thanks for watching!
You really make amazing content
Thank you, and thanks for watching!
Thank you 🥰🥰🥰
Happy to help, and thanks for watching!
Thank you very much for sharing. All the best.👍👍. I really need this for limited movement for running drills. When I lift up for high knee drill my knee tend to rotate outter direction not straight upward direction or swing. I hope this could help for my problem. 🙏🙏
I haven’t been able to walk for several weeks and this particular video seems to pinpoint the problem. I’m hoping it works.
Thanks Dr.....👌👌👌🌷🌷🌷
Thanks for watching!
I'm no expert, but I'm going on 50 and been squatting most of my life off and on. I got this from recently doing box squats (for a couple months now), which requires a wide stance and really activates the glutes. The pain was so bad in the last couple days even ibuprofen wouldn't help and I thought I'd not be able to even squat again for weeks. I was sure it was a torn tendon.
All the rolling videos I've watched did release the tension and take away the pain, thank God! But I have an issue with the strengthening aspect. If you're doing exercises that are targeting the very muscles that are tensing up the band, it seems to be you're only going to aggravate the situation.
I never had problems with my normal squats. And since this happened with box squats, I'm never doing them again.
I've yet to try it but I'm hopeful that this will help relieve knee pain and deactivate my hips when trying to strengthen glutes.
Sooooo good 💕👵🏽 Thank you
Thanks so much for watching!
Thanks!
THANK YOU for supporting us, and thanks for watching!
So many exercise for TFL thnx
Hope they help, and thanks for watching!
Thanks
Thanks for watching.
This is awesome. Do you recommend the exercises that release the tension and the strengthening exercises all in the same day? How many days in a row should you do this?
I’m now a part of the community 😅. I hope these help
Good video
Thanks for watching!
Doc, I've been running a bit and have been having stiffness in my calf, hamstring and suddenly in my glute as well. Watched and followed all your videos on these muscle groups and feeling such relief. any recommendations on how often one should do these especially if running or doing weight training. Also the strength exercises that you recommend, are there compund exercises that once can do to incorporate these muscles. Eg deadlifts , squats etc.
Thank you my whole body is straight jacked
Thanks for watching!
Great video Doc thanks for your time and expertise! You remind me of Brooks Koepka!🙏🏻
I don't know who that is, but thanks so much for watching!
Top five golfer in the world!!🙏🏻
@@1cleandude Oh, in that case, thank you!
That first exercise I did today intuitively after noticing I was tight one side doing hip circles :D great stretches thank you
Thanks for watching, I hope these exercises help for a long time to come!
How long did it take you to get rid of it
@@januranic8725 haven't gotten rid of it, I'm not as consistent with my stretching as I'd like atm
@@GotFaculty aaa okay no worries just asking. Btw stretching only gets rid of the proboem streangthening exercises sucs as for glutes are more important
Thank you for this video! I thought I had torn cartilage in a knee that was surgically repaired 20 years ago. It has only been a week but I'm sleeping w/o the shooting pains and able to get a full stretch again after 8 months. Any ideas on more advanced strengthening, or what to avoid in the gym? I'm thinking my lower body workouts are creating an imbalance.
What are the theories on continuing the running or walking during IT BAND excruciating pains? Thanks for the exercises, they are definitely hitting the needed areas.
Notes: Iliotibial band (side of leg, forks at the top), TFL, clamshell squat, up/down lunge, adductor squeeze bridge
thank your so much!
it works!
it works!
it works!
Thanks for watching!
Greetings Sir!
I find these exercises very useful. May I ask what's the solution, if for instance my right IT is far tighter than the left one? Focusing more on the right side exercises?
Great video. Shouldn't we be doing glutes exercises with weights to further reinforce the glute muscles? Thanks.
Hey Doc! I just started it band exercises after watching this video. I practice splits, kicks, and flips. I want to know: how long to wait (and only do it band exercises) before I can continue with my splits? Thanks.
This is getting my pain to subside. How how often do you recommend the stretches and the strengthen per week? Thank you and I also used your performs stretch video with much success.
thank you Doc to your very helpful video. I got rid my IT band problem watching your channel, from Philippines I subs already keep growing.
Hello and wonderful to hear you are getting relief!
@@DrRowesuffered some pain on my IT band like a week already. Then I saw your vid. and went to the store bought set of tennis ball. It was painful at first but I bear the pain and like 15 mins after got some relief. Now I can move freely thanks to your video I will recommend this to my friends specially like our current situation it so hard to have an appoinment with doctors to visit. have a nice day always 🇵🇭 philippines...