You probably have IT Band Syndrome or ache on the skin of your knee or thigh, then you understand how debilitating it may be to your working, biking and lifting. On this video, I’m going to point out you a everlasting repair to your IT band that isn’t going to contain a single bit of froth rolling. That’s proper. All too typically folks rush to foam roll their Iliotibial band to deal with their pains and all it does is end in extra ache than whenever you began.
To unravel this drawback it helps to first perceive the anatomy of the IT band. This isn’t a construction that’s going to have the ability to be influenced by a bit of, or perhaps a lot, of rolling it on a chunk of froth. I don’t care how exhausting the froth curler you’re utilizing is both. It merely is just too resilient and incapable of being influenced by this kind of exercise.
As a substitute, it helps to know the muscular tissues that connect and feed into the IT band. On this case, there are two specifically that want your focus. The primary is the TFL or tensor fascia latae. This muscle runs vertically down from the highest of the pelvis into the IT band and gives a rigidity or pull upward on the construction, particularly when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is among the most vital in your whole physique and sometimes instances, the weakest.
Within the case of IT Band Syndrome, the imbalance of pull between these two muscular tissues is what causes the resultant pull and ache you’re feeling alongside the band or down on the knee. When the glutes are weak they contribute little if any to the stability of the forces on the IT band and the TFL will get reactively much more dominant – simply additional contributing to an issue that already exists.
So what do you do? Nicely, the very first thing as I’ve mentioned isn’t to foam roll the IT Band. This poor construction is already taking a beating due to the imbalances you positioned on it within the first place. As a substitute of attempting to beat it into submission by rolling it, attempt to take a long run strategy to attending to the actual root of the issue. That’s the place the exercises proven on this video come into play.
However first, work on the TFL by watching the video I put up on the channel, that’s linked on the finish of this video. You wish to floss the tissues of the TFL utilizing a small construction like a fats grip that I utilized in that demonstration. Transfer your hip into flexion and exterior rotation whereas downward stress is being positioned on the TFL and never the IT Band. This can work to lower the overactivity of this muscle and set the stage for the adjustments you’re about to make to the Glute Medius.
For the glute medius you wish to first take a look at its power. You are able to do this by laying down in your aspect and entering into the place Jesse demonstrates. In case you can’t maintain this place for 60 seconds with out an intense burn creating in your hip then you’re too weak and have to strengthen this muscle. You are able to do this by merely performing repetitions of this motion as proven. If wanted, a band can be utilized for added resistance in case you get to the purpose the place your glutes are even sturdy sufficient to deal with that.
The opposite drill is one which locations resistance on the glutes whereas in numerous levels of hip flexion. Keep in mind, the flexion and extension of the hip and knee in a repetitive method is what most frequently results in the onset of IT band points. When the weak spot is current within the glutes, it may cascade into the ache felt down the aspect of the leg and knee. Do the band resisted seated abductions 10 in every place and you’ll shortly see a strengthened hip and elimination of your IT Band ache for good.
In case you are in search of step-by-step workouts that can construct your physique into its strongest model but with out ache, be sure you take a look at the ATHLEAN-X workouts on the hyperlink under.
For extra movies on methods to repair IT Band syndrome and the perfect stretches for tight hips, be sure you subscribe to our channel on the hyperlink under and switch in your notifications so that you by no means miss a brand new video when it’s revealed.
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In one of my most helpful videos, I show you how to fix "low back" pain instantly. See how right here => https://youtu.be/DWmGArQBtFI
Oh My God, it worked!!! I’ve had a sore outer knee for months and I did all of these exercises and the tension melted away. I cannot tell you how grateful I am that I stumbled upon your video (after googling like a maniac 😅). Thank you so much
Excellent stuff, esp the stretch. One question: Can I also strengthen the GM with two or single legged floor bridges to improve IT Band? I do a lot of these, but not sure if they are best for IT Band issues. Thanks! Toney
I have pain on inner side of knee.. what should I do
Video on inner knee please from the uk🇬🇧
SO helpful thank you so much!!!
Thank you
Well this is humbling I’ve had this problem for a while knee clicking and pain tight calves and I didn’t think I had any weak spots in my posterior chain I can squat and deadlift 495 and 600 and I absolutely can tell you that my inability to do more than 6 leg raises was the most surprising thing that could’ve happened great video
Update- two weeks later doing these moves and feeling so much better. Gym and hiking life is BACK
Wow. For months now trying to touch my toes I'd had several INCHES differences between my left & right legs, and I could feel the issues seeming to stem from somewhere in or around my left glute but couldn't figure it out. I did that 2nd stretch for 30 seconds and my mobility is almost identical now. This is absolutely wild. Though to be fair, I think something may have been pinched because it wasn't just "normal tightness", there was some tingling and whatnot that appears to be gone as well, but holy hell. Whatever the exact case may be, my left foot isn't "duck footed" anymore and I can actually move my leg properly. THANKS JEFF!!!
i'm so glad i found your channel. I have had this pain along my RHS leg, from the back of my pelvic down to my knee. I even developed lower back pain. I have had this problem since early this year. Went to physio, was advised to do extreme cobra stretch, and I found that my lower back pain was progressing further.
Nothing I did worked… no amount of stretching helped….. and then I found your video. Did the stiff vs weakness test, yes.. I have a weakness issue. Started doing the strengthening exercises as per your videos. In just 3 days, I feel normal again!! My lower backpain, glute pain, the back of my pelvic pain… gone…. and the pinchy nervy pain along my leg….. almost completely gone!! Thank you… thank you!!
Does anyone know what kind of elastic band you would use?
Trying this out!! No amount of stretching was giving me any relief but these exercises seem to be taking some pressure off! Fingers crossed 🙏
Amazing
Are these good exercises for sciatic nerve pain, also?
Greatly appreciated
Any recommendations on how to better a squeeze at 6:29? My squeeze doesn't feel strong.
Also, what are your thoughts on the hip abduction machines at the gym?
A million thank you's! This has helped me so much!
this is going to save my life
Using this as prehab in my Delgado week
I am currently on my 2nd week of doing the first exercise (11 reps, 3 sets per day) and I am already experiencing amazing results! The pain is getting less and less! Thank you so much!
"Snap over the outside structure of the knee"!!!! This is precisely the words is expressed to my Dr, Ortho, PT, and consultanting nurse, and every one of them just scratched their head confused. See my below comment for the origins of my troubles, but know that I thought a ton of cycling was the cure. THANK YOU. Your plan is easy to implement
I drove 6 days home from Mexico after a winter of laziness and about 30 hours into it my butt cheek started hurting. It hurts 6 months later still and runs down my leg right where the outside stripe of your pants….. Then my knee started "popping out" of whack in certain steps and rotates causing huge pain. Is this an IT band?
I never comment on videos but THANK YOU FOR THIS! Been doing the workouts and has helped tremendously! Before I couldn’t even flex my left leg because of the terrible pain but now still hurts a tiny bit still doing the workout but now I can squat and flex it without the major pain! I’m a Powerlifter and have been out for months this has been the key and hoping to come back and compete, thank you!
Thank You so much Sir Jeff, these stretches will help me greatly in preparation for my 42km run
After how many days/weeks you felt results?
Thank you
This is great information. Thank you so much!
I have meniscus tear on the inside of my left knee. but it's the outside of my knee that's hurting. A little lower. I thought it was actually the side muscle of my left leg right below the outside of the left knee. Then I found out it could be ITBS since I have sciatica also on the left side.
Maybe it'll help if you use the same side of the so-called ITBS that way, it's not so confusing which side to stretch if I'm following your movements. Great stretches though if I can follow which side you're stretching. I guess what I'm trying to say is – if it's left you're dealing with – just do left in all your stretches. Don't keep changing from left to right or vice-versa. Thank you.
Awesome! I will definitely try this and keep you updated, I've tried everything but nothing seems to work. Even the physiotherapies I've seen are hopeless😔
Pulled my IT band at the gym. Started doing this today. 1 session through and it feels better already. Once it’s healed I’m making this a part of my normal routine.
Any tips on how to execute that first stretch without destroying my shoulder in the process? Ouch!
Make sure you’re not killing your gains 😂🤝🏻
Starting to work already – thanks Jeff !!! You are such an excellent teacher.
Wow this video just reduced my pain significantly. So massage don't solve the problems. Okey
This worked INSTANTLY! Thank you Jeff!
I def feel the pain on my external side of knee on what feels like a band for sure. But I’ve also got this shooting pain on my back too and it’s somewhere in the piece that sticks out a little when sitting on my lower back. That is totally killing me
5:04
I am a therapist
This is correct and the right way to do
Foal roll and cupping as well as shock therapy adds to positive outcomes
I will try it, how many times do we have to do all of this to start feeling better?
Maybe that's why I'm getting hip pain, right at the point, I bike for my cardio at the gym for 40 minutes. I thought it was because I don't have much meat there and being a side sleeper was really uncomfortable and not promoting good REMs.. Just did the first excercise and already feeling better. I'm going to do those every time I go to the gym and at home. The second one more of less mimics the machine which makes you push your hips out but probably doesn't put as much stress on the joint, as I've seen videos of exercise proponents saying to squash using that thing. Thanks!
Well I have to contest this ban on foam rolling. I've been suffering from an acute ITBS in both legs for over 6 months. After lots of PT sessions and months of various exercises (including these from the video) with little to none improvement, it turned out that EMG exam showed muscles disbalance with weak hamstrings being the probable culprit and an overuse of quads while squatting, lunging and jumping upwards. I followed the ban on foaming rolling itb but kept streching it and only after extensive home self massage on foam roller and lacrosse ball of all muscles that feed the itb (TFL, glutes, vastus lateralis, hip flexors), I felt a moderate improvement which allowed me to do cycling back for longer time rather than for 30 minutes before the knee pain started to kick in. But it still pinches me both in the knee and in the hip during normal walking. Not that much as couple of months ago but still it's not fully healed. What I noticed that after returning to foam rolling itb itself, I felt a huge relief and loosening in the knee. Also during the rolling it hurt a lot mid-lenght just like when you foam roll after a long break. So for me it turned out that actually it is a good idea to roll itb but maybe not at the very beggining of an acute injury when it's overused, swelled at the knee and inflamed. Give it lots of time to cool down, relax and recover and then return to foam roll but rather on a softer roller. Also, your exercises are generic and may not always resolve everyone's issues with itb because the culprits vary and the first thing to do is to to comprehensive diagnostics (x-ray, usg, ct, mri, emg) to ascertain the culprit and then build a tailored recovery program.
Can ITBS cause pain around the patella and upper leg? Because i can feel pain around those areas when I bend my knee externally
Hi, thanks for this guidance. What reps would you advice on each of the stretches and exercises please?
This is so helpful.
Looking forward to something that actually works! So glad I never have to do the Roller Ever Again
I'm trying to assess if my outside Knee pain is coming from my IT band. I have had IT band issues in the past on my left leg/knee and some basic stretches have helped it but something new seems to be developing. Could this be causing a baker's cyst to develop in the back of my left knee as I run? It's very uncomfortable to pull my foot to my butt and try to keep it there. It hurts in the back of my knee. I play lots of basketball and every once in a while I get a sharp minor pain in the outside of my knee as I cut a specific direction. Only happens sometimes, not all the time. Any feedback from anyone would be awesome!
I will try this
As a golfer, this is a very common pain in the outside upper leg (outside hip?) and you've given me some great exercises and stretching that I haven't seen in other places. Thank you and God bless