IT band syndrome strengthening exercises (FIX IT FOR GOOD)

[@apexmovebetter]

Pinned by Apex Orthopedic Rehabilitation Apex Orthopedic Rehabilitation 9 seconds ago If anyone wants to talk to me about how to move better and are in the New Jersey/New York/Connecticut area call to schedule a visit at our clinic in Paramus and Wyckoff, NJ! Call us at 201-251-2422. #kneepain#kneepainrelief#physicaltherapy#ITband#ITbandstretches#ITbandsyndrome

[@nickwebb6867]

Are these exercises something to do everyday, or day on day off type of exercises?

[@apexmovebetter]

@@nickwebb6867 most people do them 2 -3 times a week.

[@R0ssMacPherson]

hey so ive had pain for over a month and after these exercises and a few others ive gotten to the point where i can run but only on flat terrain. A slight increase in elevation brings the pain right back. Is there anything I can do about that or just keep doing the same exercises?

[@tonyvelo3654]

❤q

[@nunosampaionunes2334]

Thanks a LOT!!! I finally got my knee pain fixed thanks to your exercises. After 6 months of ridiculous doctor's opinions, I almost went for ligament surgery. After all, all I needed to do was just these exercises. 20 days of morning and evening routines and the pain was gone!

[@apexmovebetter]

Great news!

[@mariajaramillo1135]

amen

[@conradtruman2055]

God bless man. Im going to try this, I’ve been down about my pain.

[@apexmovebetter]

@@conradtruman2055 best of luck !

[@nunosampaionunes2334]

@@ThaPingu No, i did mainly these, but also strength exercises and mobility exercises, but these really helped a lot, I started feeling the difference after 5 days

[@MojoMan007]

Over 7+ years of pain and multiple related issues, five/5 respected and experienced orthopedic surgeons in Central Oregon failed to diagnose my rotated tibia held in place by a tight IT Band. Examinations and thousands of dollars of tests (x-rays, MRI, nerve tests, etc.) indicated nothing to them. They all essentally indicated they did not know why my knee/leg hurt. Finally, a Physical Therapist found my problem, rotated the tibia, loosened the IT band, and gave me exercises. It's sad and disappointing that many others suffer because surgeons only see what they can cut; they're not trained to recognize the obvious. 😢 Thanks Mitch @ Madras PT!!!!!

[@apexmovebetter]

Glad you are better!

[@yannbnt]

How your rotation issue did improve please ?

[@dianescherr2332]

Omg! I'm going through the same thing for the last 6 years.. and it seems you have to diagnose yourself! I felt like my life was over and the surgeon told me that replacing the knee would not help my thigh pain and then I see this morning all these videos on IT band issues and exercises and there might be a God after all lol yeah.. lots of money out the door and still no answers after all these years is very frustrating

[@jaykumarlenin1831]

Should put some infill here that can help.others .pl

[@TeriTaurus]

That's why I'll go to any other practitioner other than a surgeon because they're only looking to cut. Good for you for continuing to find relief!

[@acer4237]

Excercise starts at 7.45

[@apexmovebetter]

Yes

[@axehafteh6273]

Hi Tom, I would like to extend my outmost appreciation for you and your post as I have been suffering from the ITB pain for the past 15 years not knowing what to do about it. Last week I casually searched for the 'pain of the exterior edge of back knee' and coincidentally found your post After watching it and doing the moves you suggested by some God given miracle my pain disappeared. I was truly speechless noticing that I now I'm free of pain in the back of my knee and I thought to drop you a note and thank you from the bottom of my heart for your amazing post as not only it Magically helped my knee but also it saved me from a long depression that I've been going through because of it. Regards

[@apexmovebetter]

That is wonderful news!!! Thanks for sharing! Best of luck moving forward.

[@NadiaNadia-ny2hy]

The very same thing happened with me.. did the exercises and the pain at the back of my knee disappeared immediately..I was astonished! Thank you.

[@apexmovebetter]

@@NadiaNadia-ny2hy so glad to hear

[@V0LKSJAGER]

Same with me as well, I have no pain but I have a feeling that something is sliding on the side of the knee after lifting a few weights up and down the stairs after a few days. No solution anywhere until I stumbled upon this video. It really helped. Thanks a lot. I am young and healthy and it did help me fix it back and it's normal again.

[@Dookie69uk]

I have had this for the past few months and it's absolute agony, never felt pain so bad in my life. Was going to the docs but I'll obviously try this first. Thanks a bunch.

[@apexmovebetter]

Good luck tell us how you do. Any questions please ask.

[@TheAvgWoman]

I'm a runner and I've had IT Band Syndrome for half my life and I have kept symptoms at bay with the right stretching, yoga and exerxises. These specific ones have kept my hips healthy. Highly recommend.

[@apexmovebetter]

Great to hear!

[@krishnagayathri6990]

Please help me to heal I can't sit more time

[@apexmovebetter]

@@krishnagayathri6990 I’m not sure if I Understand your question

[@radicala246]

how many times a week would you do this routine?

[@andriigrygoriev]

@apexmovebetter I guess that the comment relates to an issue that when the ITB is irritated, then it's painful to extend the affected leg after sitting in a chair for a while.

[@markfoster2947]

Many thanks from the UK for this very informative video!! As a (60 year old) keen mountain biker cyclist who also does other workouts as well i wouldn't have believed that an area of muscle weakness could be responsible for my leg pain that is mainly experienced when walking, but more recently also when cycling. I had gone the route of stretch, stretch, stretch but with very limited or no improvement. Having followed your video and done the suggested exercises a massive improvement has occured within a few days and i will continue with the exercises as part of my routine which also will include a bit less cycling as per your advice . Many thanks for the video, exercises and recommendations!!!

[@joe1071]

A delicious little add on to the glute bridge is adding something between knees to press the knees together and contact the adductors and glutes at the same time

[@ajasen]

ok, but middle portion of glutes are what stabilize the pelvis during running and they are hip abbductors right? So would you want to inhibit them with adduction? Pillow might help eith stability at first but at some point I think I'd want to train the stabilizers.

[@nat298]

Thank you for the video! As a long-distance runner, I've reinjured my IT band 9 or 10 times over the years. It just keeps happening over and over again! I've finally realized I'm gonna need to do a bit more preventative work rather than simply treating them as they come up. It was definitely the cause of quite a bit of anguish over the course of my college cross country career, but maybe with some of these exercises I'll finally be able to get away from these repetitive injuries. Wish me luck!

[@apexmovebetter]

Good luck! Tell us you do!

[@nikhildehlan6360]

Good luck nat, how's it now? For some time switch to cycling

[@swimlaps1]

Started sharp pain in outer thighs, mid 30s. Workout, swim, & had no idea. Felt like a fractured bone. At 42, pain & couldn't walk, at times. Went to 7 specialists in LA (orthopedic, etc) other Drs, 3 chiropr NONE knew what or had any solutions! 5 yrs ago, my own research on YT - found ITB syndrome & short exercises that helped A lower bk disc was out of alignment- now ok. Vids like this helped. Gave up on Drs.

[@apexmovebetter]

Glad you are better. Do you have to be your own advocate healthcare to a degree

[@svraja88]

I had awful pain from ITB syndrome and it’s completely gone after one set of exercises. Thank you very much!!

[@apexmovebetter]

Your welcome.

[@Doktracy]

By far the best IT band exercises I’ve ever found! Adding these to my PT that I do daily for my rehab from tibial plateau fracture.

[@apexmovebetter]

Thanks!

[@jordanclarke8571]

I had that fracture! Had a plate and pins😬

[@chippywelsh9040]

I’m 59, female, don’t do anything in terms of running or going to the gym, mine was triggered by putting out my sacroiliac joint in my lower back. I think it was from walking a big dog that was pulling. An osteopath would put it back in place but it wouldn’t stay in place for long. It’s taken around two years to work out what’s going on in part because IT band syndrome is associated with people who do lots of repetitive physical activity such as running. Now I know what it is and what caused mine I am following advice like this to heal and strengthen my muscles - glutes etc. thank you

[@apexmovebetter]

Best of luck getting strong!

[@jacecunningham8085]

Long story short I have shallow hip joints from being Breech. I had no pain except this IT band pain for the last 15 years. No one diagnosed me with a term. And no one said do this and it will get better and stay away. Now I have a hip impingement with a labral tear. And mild arthritis in the hip. I was in such horrible pain that I had to start therapy in a swimming pool. I'm now on land and after 6 month of resting my leg/hip due to excruciating pain my muscles everywhere are weak. So I'm now on land doing therapy and had a cortisone injection and I'm in and out of pain. But I notice me knees are sometimes sore and my muscles are very weak. But now this IT band is back to hurting again. I ice it and I can do your exercises but not with a band yet. I'm hoping this helps. I've got to get this pain under control. I'm getting stronger but this IT band flare up hurts so bad I have to reschedule therapy sometimes. Going to try these exercises.

[@aprileliana]

I started to experience uterine prolapse 7 months ago and due to that have become weaker because I am too uncomfortable to be as active as I normally am. About 2 weeks ago I began to have extreme weakness standing from a sitting position on the floor. Can barely stand and walk. Then a week later experiencing pain right below my knee on the outer side. Tried to massage but actually seemed to make it worse and it has increased my weakness upon standing. I just saw your video and I think I put together what is going on. My pelvic weakness is causing the pain and increased weakness in my leg. So in the short of it I think and hope these exercises will help both problems, the leg pain as well as my uterine prolapse. I think that makes sense.🤞🏼I hope it does because I have been out of order for such a long time now and both problems are really getting worse. Started your exercises today. Thank you! 😊

[@myosotis4735]

Im doing this routine for two days, and i feel a lot better

[@apexmovebetter]

Great! Keep it up

[@BassFlapper]

Praise the algorithm for recomending this!

[@apexmovebetter]

Thanks!

[@esthermarek468]

Thank so much! I was looking for sciatica exercises for the hips Since my knee was hurting on the outside of my leg. I found this video. Did these exercises and now my knee doesn’t hurt anymore and I can walk without pain. Thank you so much! Many blessings!

[@apexmovebetter]

Great to hear!

[@MichauBalicki]

Guys!!! It Really helped me out. I do every morning these exercises 3 sets with around 10-15 reps for each. I run around 50kms per week and also cycling around 150kms per week. I got ITBS because of one of ultra bike distance around 2 months ago. At the first, I went to physiotherapist and it helped but just for a while. Then I started searching and found this one. I also got a stripe for the IT band for running but I just use it at the first 2-3 weeks so I can stay active and continue therapy. After around 3 weeks (now) I resigned with the strap for running and the pain just disappeared 😮. So just keep calm as I am aware that for very active people it might sound scary that you just can’t do what you love, but please just keep these exercises every morning and it will be fine! Age 31, very active person.

[@bearshark25]

Thank you so much, same happened to after I went spinning the same day I ran 21km. I have a few questions since I really think you could help me. So you started with these exercises 3 sets 10-15x reps every morning and also kept running for the first 2=3 weeks with the stripe? What distances did you run? Thank you so much

[@rickzabrodski5767]

Well done. My ITB symptoms recently occurred after total hip replacement surgery as I returned to normal ADLs. These exercises instantly identified the residual hip weakness and related instability

[@apexmovebetter]

Great

[@robertstanley3253]

I've watched hundreds if not thousands of PT videos and this one is the most well described video I've seen. THANK YOU! And yes...I subbed.

[@apexmovebetter]

Thanks Robert!

[@stormlyte]

Not even kidding, I started doing these exercises a week ago and my IT band syndrome is gone. Thank you so much for your help. I suffered from this for years.

[@apexmovebetter]

Great to hear!

[@attie666]

Very helpful video. I'm an active runner too, and racked up the intensity in no time. My IB got rigid, but I've ensured to take ample rest and now, I always stretch my legs in a way that my glute muscles are sufficiently strengthened. It has helped me a lot. I believe, one needs to understand the mechanics of body before diving into High intensity workout. I learned from mistake and by watching several such helpful videos. Thanks a lot for posting 🙂

[@Explorewithme-wb9yn]

I recommend you to try my organic ointment is helpful is excellent you will be surprised with excellent results

[@steffibaker6121]

Older adult figure skater here. I've had to stop jumping because of pain in the knee diagnosed as weakness in glutes and IT band tightness. Thank you for this video, I'm going to try these exercises.

[@apexmovebetter]

Let’s get back to skating! Tell us how you do!

[@paisleyjane9606]

I'm six weeks post-knee replacement. My physical therapist has me doing bridges with my feet on a big exercise ball because my operative knee isn't ready for the pressure of a bilateral bridge yet. It's good for balance as well.

[@wngmv]

That is exactly part of my strength training for a marathon. For me, that is harder than squats and lunges. Later I went to a running specialist and she told me I have decent muscle (for running) everywhere except glutes. That explains the difficulty in ball bridge, as well knee pain only when sprinting lol

[@alanhogan837]

Hi, After completely tearing my ACL 2 years ago, i stepped away from training in MMA and playing friendly football from fear of directional movements ( the reason for my ACL tear and reconstruction). So, over the past few months i have decided to take up running, started with 5k moved to 10k everything was fine little strains here and there to be expected, then i done a 15k run and i got lots of pain in the outside of my knees. Everytime i run 15k or more i get it. I watched a video for stretching the muscles yesterday, which i done felt a little better, the woke up today in worse pain. I've just done these exercises, and the relief is amazing, still a small bit of pain, but i will do these exercises again later today and judging by how im feeling now id imagine they will be gone. I will be doing these exercises daily and before i start a run from now on. Thank you for this video 👍

[@MissJazzieXX]

Great, useful, clear video! It’s so great to see you explaining why we might get this pain in detail rather than just showing the exercises. I’ve just done 2 sets of the first exercise and the pain/tightness in my knee has reduced loads already! I’ve recently started training for a half marathon and will make sure I add these exercises into my regular strength sessions. Thank you!

[@apexmovebetter]

Great news. Keep it up!

[@ridge5301]

Is it still hurting for you? Did these exercises help?

[@MissJazzieXX]

@@ridge5301 Almost no pain from it, I’ve done the exercises every other day and it’s made such a huge difference!

[@VP-bx2jj]

Visiting your video after having TKR with post op IT band pain. Thanks!

[@apexmovebetter]

Glad I could help!

[@jondashun]

Those were all the exercises I used to regularly do and abandoned a few years ago where time restrictions were the excuse and laziness the real reason. Now, I've developed a runner's knee without increasing the endurance work load... Might be that I just learnt an important lesson here. Thank you.

[@apexmovebetter]

Get back to it and running! Good luck!

[@jondashun]

@@apexmovebetterThank you! Managed to get it from cycling and it's been lingering for some time now. Strangely enough, some little runs lately didn't seem to make it worse. :-)

[@athanasiamar4903]

@@apexmovebetter

[@manjitkaur8586]

Thanku vero nice exercisis

[@prustysaurabh]

Good one.....i lost 6 months is osteoporosis, osteoarthritis, sciatica, nerve pain....and one fine day It was know that its IT band syndrome.....

[@lindaandrie99]

100 percent of the leg/knee pain that just won't go away. I know I also have mild knee arthritis but this video made me say Yes that's where my pain is. Thank you so much for the great video .

[@christytitaley8487]

hi, I had ITB sybdrome almost 3 years and always come when I'm did long run. Today after I did my long run in 14km, my ITB come and I can't walk so painfull. I found this video and I tried, wow is amazing, my painfull is gone immediately 😍, oh my God I'm so happy, thank you so much you help me a lot 🙏, God bless you 🙏

[@apexmovebetter]

Thanks for sharing

[@balazsfule9614]

how many times have you did these excerseses?

[@L.eV_i]

IT band syndrome is an overuse injury affecting athletes and workers with repetitive knee movements, where strengthening rather than stretching can offer long-term benefits. The iliotibial (IT) band extends from the hip muscles to the knee, and its proper functioning depends on the strength of associated muscles like the gluteus medius and maximus. Symptoms of IT band syndrome include pain and clicking around the knee at 30 degrees of flexion, often misdiagnosed due to referred pain from other sources like hip issues or lumbar radiculopathy. Effective management includes modifying activity triggers and footwear, but primarily focuses on strengthening exercises for the hip muscles to improve IT band function. Key exercises for IT band syndrome include side-lying leg raises, unilateral and bilateral bridges, and the clam exercise, with recommended repetitions and sets for gradual muscle strengthening.

[@apexmovebetter]

Thanks for sharing

[@tomkardy5775]

Jest Pan wybawca, dziekuje!!

[@anitparmar4976]

I had the ITB Syndrome a year ago and everything Tom mentioned definitely worked for me. Nice video👍

[@apexmovebetter]

Great to hear!

[@rashmyanithasingh2208]

That's good and let us thanks God.. I'm also support Tom whatever he said it's true.

[@cinmac3]

I almost thought of supporting,Tom, but,, in as we're driving me crazy.

[@sweetpeanmolly]

I have it and I’m 64 and have a small farm. The chores can be overwhelming! Thank you for this information!

[@apexmovebetter]

Great to hear!

[@serrielu8025]

How’s it going 4 months later?

[@marinaharris4880]

I had a TKR just over 2 months ago. Recently I became a little over enthusiastic with my rehab and found that my IT band became very irritated and sore (very painful going downstairs in particular). I have been doing these exercises (still on bi-lateral bridge) to safely build strength and relieve pain and am so grateful that I found this site! Massage also helps but foam roller kills! Thank you for the clear explanations and do-able exercises which i can progress with reps, weights and unilaterally as I get stronger.

[@apexmovebetter]

Your welcome! Good luck!

[@LIK64]

This is SOOO AWESOME, my right IT band feels like it keeps slipping and it feels like it locks in place and when i try to "unlock it" it is extremely painful, my husband has had 5 knee surgerys each on both knees thru out the years and i told him about the IT band and he had no clue what i was talking about, even a doctor had no clue what i was talking about. Thank you for this video 😂

[@apexmovebetter]

Your welcome!

[@TheSoltowers]

Very clear explanations and effective strengthening exercises. Thank you.

[@apexmovebetter]

Thanks Saudina!

[@emilyandrade1071]

Thanks I will try them because I have Soo much pain.

[@apexmovebetter]

Best of luck!

[@amarshelke2201]

I started getting this pain after jogging for 2 kilometers or so. Have stopped jogging for good. This video explains problem and corrective exercises nicely. Look forward to fix the ITB and resume workouts. Thanks Doc!

[@apexmovebetter]

Tell us how you do. Good luck!

[@sandyxiaomipad6893]

Are u heal now to run again? I have same problem, got pain in the knee when run 2km

[@gareththompson795]

I can't thank you enough. I was in so much pain 2 weeks of this while still running 6mile once a week and the pain has completely gone I'm doing 30 of each once in the morning once in the evening. I can now think about uping my distance SLOWLY. What a legend

[@well-phaser]

you helped me a lot with this video i had the same symptoms did the exercise twice daily got relief in just a couple of days

[@apexmovebetter]

Great to hear!

[@skyhawaii5446]

Aloha Tom. Great job at explaining I.T band syndrome and issues pertaining to it. I have issues regarding my I.T band. The pain is beyond words and there is no way I can walk, run, or bike. I have modified my entire life to cope with it, and still can't kick the pain. I would like to know if any of your readers have experienced the same level of pain as I have. Pain is pain. Pain to the point where one feels crippled is a whole different level of pain and very difficult to explain to a medical professional who has never experienced it first hand. Again, many thanks for taking the time to make this video.

[@apexmovebetter]

This is often confused with a type of sciatica. I would make sure it is definitely an ITBand issue. Just want to make sure

[@AngelWings1983]

I take fish oil as a pharmacist plus cut all sugar to reduce inflammation in the body. I have noticed without fish oil I have less lubrication.

[@enysuwesti2056]

Hi.. how's your pain? I have same pain for 7 weeks and no improvement 😔 i stop running and doing some treatment bu still have pain 😭

[@skyhawaii5446]

@@enysuwesti2056 I found out that the inside of my knee has a tear. However, the pain is on the out side of the knee. To date, I have not run or biked as the main goal is to function on a daily basis without extreme pain. I opted out of my medical insurance physical therapy because it was not working, I hired a private Physical Therapist/DPT who works with athletes. To date, I continue my P.T exercises and am fortunate to have a Therapist who works with me. I have not received a cortisone shot or a chicken shot in over 2 years. I have also done a lot of Rolfing treatments. This has helped as well. Rolfing is not fun to say the least. Ouch and be sure to shave your legs before you go!!! For cardio, I am fortunate to be able to swim in the ocean on a regular basis all year. I swim without kicking. Looking back on my journey thus far, I remember the start of it. I couldn't even walk up or down the stairs. We all have different situations. I hope this information is helpful and wish you forward progress on your road to recovery. Don't give up!

[@enysuwesti2056]

@@skyhawaii5446 thanks for you reply.. running is my life 😔 and i signed up for marathon next november and i wont give up 👍👍💪💪

[@jonny1943]

F YES!!!! I have asked so many about my pain, this is gotta be it!! THANKS!

[@apexmovebetter]

Good luck!

[@meenakshibisht8550]

Thank you for descriptive video.I am struggling with this problem.It comes on and off.Will do strengthening regularly.

[@apexmovebetter]

Good luck!

[@cowgirlkelle5411]

I went to the doctor and they told me maybe tendonitis because I bicycle race. I went to PT and never did anything. I now see this and it appears this was it the entire time... Thank you for this!!

[@apexmovebetter]

Good Luck Working on this! Tell us how you do!

[@JuanCarlosLopez-tj4hh]

They told me the same exact thing. Everything I walk I feel the it band friction

[@NiclasutanK]

🇸🇪 thank you. I will do my best to train. 4 days after 92km trail running my knee starting to pain.

[@apexmovebetter]

Good luck!

[@ironheart4996]

Thank you so much, as now I can treat my sister with this🙏🤝👍👌😊.

[@NurseDols]

This was great. Thank you very much. Very informative with easy to follow instructions and not high-end, expense needed.

[@apexmovebetter]

Thanks! Good luck

[@cebolenkosinxumalo1354]

Loving this video, started doing these exercise and all i can say is its definitely helping me with the ITB

[@apexmovebetter]

Glad to hear!

[@yanadyrda]

Thank you, i will try to fix my problem with your exercise❤

[@apexmovebetter]

Best of luck!

[@davewitty3307]

Lost my insurance when my company fired me after brain surgery. After a few grand mal seizures I’m trying to self diagnose. I can feel the exact location that needs help when I do these exercises. I’m not sure if I have hip, low back or knee pain but I’ll figure it out with true educational videos like this

[@apexmovebetter]

Good luck!

[@anthonyaguilar4727]

Fairly “active runner” but can only get to 4mi before knee starts to lock up cause these IT pain. After a run I did these 3 workouts consecutively and immediately felt relief!

[@zipzapdance3215]

how was your knee?are you fully recovered?

[@anthonyaguilar4727]

@@zipzapdance3215 not yet, I did 5mi yesterday and still feeling some discomfort. I can’t seem to get away from it.

[@anthonyaguilar4727]

@@zipzapdance3215 it’s ok, but I can’t seem to kick it. I did 5mi past weekend and seems like it was creeping back.

[@zipzapdance3215]

@@anthonyaguilar4727 mine was getting okay. and slightly improving my milage a bit. guess we really need to mprove our glutes and quads. do you still run as of now?

[@jorgeneri7734]

These are pretty much the exact exercises my therapist told me to do. Lunges helped out the most for me

[@apexmovebetter]

Glad to hear!

[@lynnwilliams5432]

79 run two miles 6-10 mile and stepping race with Fitbit app. Both knees left more. A HS therapist diagnosed deals with sports. I have a massager that Was recommended. Much better will also do on your video demonstrations Downloading start tomorrow.

[@apexmovebetter]

Good luck!

[@nitronate7117]

I am an athlete on my college XC team. I’ve been having IT band pain for about half the season. I’ve been doing the R.I.C.E method everyday along with taking over the counter pain medicine. My athletic trainer tells me basic advice I could practically google. This videos exercises are the last thing I will try before I go to the doctor.

[@apexmovebetter]

Tell us how you do.

[@elisabethzsifko6234]

@@apexmovebetterno No

[@Kimeesunshine]

Why not go to the doctor from the beginning?

[@jaylene3332]

@@Kimeesunshine health insurance costs? Time?

[@mindovermovement6401]

Look for psychosocial factors contributing to your pain if it is more than 3 to 6 months

[@patricia753]

Great video doc! Thank you

[@apexmovebetter]

My pleasure!

[@truebluepatriot2739]

Personally I appreciate and like knowing how the body works i.e., hip bone connected to the knee bone (lol) and the why and how of what can cause injury and the corrective exercises to strengthen where needed. So thanx for the video and I'm a new subscriber as of today!😁

[@paulhoulden]

That lol 😅

[@Doktracy]

I’ve had this for about 40 years and also had hip bursitis. Right now it’s really bad because I’m rehabbing after a tibial plateau injury,having been totally nonweightbearing and than partial weight bearing for a long time.

[@nicogaze4319]

Best video. Extremely useful, pain realeases after 2 or 3 repetitions of each exercise. Thanks!

[@apexmovebetter]

Great to hear!

[@lindawelburn9140]

6 years of private and NHS treatment and being told it’s trapped nerve, arthritis, meniscus, torn muscle, etc, no one mentioned this band!

[@DD-sx9tq]

@@lindawelburn9140 Can you please tell me how this can be treated? What worked for you?

[@henrycook6376]

Ran 2 marathons and both times IT band pain during the race! I'm training for my 3rd and am doing your exercises in the hope of pain free racing!

[@apexmovebetter]

Try these exercises! Tell us how you do.

[@Dookie69uk]

I'm a runner myself and only the past few months I have had this issue and I have never felt worse pain in my life, I can't imagine how you did 2 marathons. I'm hoping to god this works as it's affecting my quality of life. Best of luck to you in future marathons.

[@apexmovebetter]

@@Dookie69uk tell us how you do and if your have any questions.

[@henrycook6376]

Think I'm a lost cause. I ran the Chicago Marathon yesterday and my IT band on the side of my knee was terrible after about 20 miles! Same as my previous 2 marathons. I had been religiously doing your exercises two to three times a week for about 5 months to no avail.

[@apexmovebetter]

@@henrycook6376 sorry to hear. You should see a md or PT revisit this. It maybe something else besides strength issues causing this . Also you may want to ask the next practitioner about whether any of this is coming from your back or hip. Sorry to hear about the race.

[@noimeballobar6811]

Very interesting. I think i should add this to my routine.. i'm a runner and this help a lot..

[@apexmovebetter]

It can’t hurt.

[@aleksandraalexander4506]

Wow that explains what occurred to me when I started walking more and more a change in my gait. My IB, was surgical cut after 3 fxs in my femur from a car hitting me on my bike. Will start the exercises again. Thanks

[@apexmovebetter]

Good luck!

[@snst4929]

Thanks for sharing this video watching from Tokyo Japan💖💖💖

[@apexmovebetter]

Thank you too

[@sn59826]

Great video. Gets to the point quickly and provides practical steps to treat it. The exercises suggested here are the easiest to perform at home, unlike those suggested in most of the other videos. I've done these ones for 2 days, and notice that my pain is less. I'm confident now that in a week or so it'll go away. Thanks a lot!!

[@apexmovebetter]

Great to hear! Thanks for feedback.

[@SB-ej1sc]

I am going to give this a go. My IT band pain is the only thing that keeps me from greatness. I have to take ibuprofen daily to allow me to keep running and barely get a good nights sleep (due to pain/sensation waking me). I will report back in two weeks.

[@apexmovebetter]

Good luck! Tell us how you do.

[@fbeegle]

I get this from drumming .... on the bass drum leg. I think you may be right, sitting on the drum seat for hours begins to cause tension in the gluteal muscles and it creeps down the side of my thigh, and I start getting that soreness right in the side of the knee there where you pointed to early in the video ...

[@samisaeed88]

Very informative, thanks alot

[@apexmovebetter]

Glad it was helpful!

[@thomash.larsen6932]

Thanks, I will try these exercises 👍 and hopefully get stronger and it will go away 🏃💨

[@apexmovebetter]

Best of luck!

[@thomash.larsen6932]

It works 👍👍👍🏃🏻 thanks

[@apexmovebetter]

@@thomash.larsen6932 great to hear!

[@MILAPSHAH1000]

@@thomash.larsen6932 How long did you do these exercises and how many times a day? Can you please help. I have the same problem.

[@thomash.larsen6932]

@@MILAPSHAH1000 10 minutes a day and it worked immediately

[@marie-danielleoreilly3468]

Thank you so much for this great , helpful video. Best regards from Switzerland 🇨🇭

[@apexmovebetter]

Your welcome!

[@user-qc7hr4my7r]

I just hiked Mt, Leconte and noticed my outside knee starting to hurt when heading down. Also noticed it while hiking rough terrain a couple years ago, hope these exercises help and thanks for sharing them.

[@roding5067]

Same.. it hurts when going downhill.

[@suej4430]

I cannot believe I came across your comment because I had the same issue coming down Mount Leconte. I think it is simply that it is such a steep decline for about 6 miles that you never get any break. My IT band was screaming by the end of that hike. I am hoping that these exercises will help prevent that severe pain cause I’d like to do that very hike again. Hope you can do it as well without pain!

[@mynnamariebarrientos3743]

​@@suej4430 hi! I am also experiencing this pain. When i go downhills, that's when the piercing pain strikes. However, i can manage to walk uphills. But not the downhills😅

[@udayavarma6202]

Very useful sir... thank I just developed this disorder and on right time ,I am lucky enough to watch your video.. Once again thanking you from the bottom of my heart...😊🌻👍.

[@MILAPSHAH1000]

Hi Uday, I have developed similar problem while Hiking. How long did you do this exercise and also how many times a day to get you going?

[@anthonyromagnoli4037]

Information is fantastic! Exercises are very descriptive and helpful. Video editing however...

[@mandym0o]

This helps a lot, thank you. I've had pain on the outside of my knee, self diagnosed as LCL issues. But then over the last few days another pain has developed in my hip, glute min area, making it difficult to bear weight on that leg. I thought the two sources of pain running along the outside of the same leg must be related. Found this video, and it makes so much sense! Thank you! 🙌

[@apexmovebetter]

Definitely could be related. Keep in mind sometimes this can come from lower back. Good luck! Tell us how you do.

[@nazleejaffar3169]

Hi I m from Pakistan...I hv this prob can't offer pray by sitting ...my calcium level high..but now I recover..but mostly , suddenly I feel pain ..can I do this excercise? Plz suggest diet also

[@SAMADOON4884]

I am patient more then two years before had a broken left Femur bone and also suffered a Spinal Injury indeed I am Feeling this syndrome of Muscles between femur bone and hip Although I visited a clinics many times but still have no got solution I hope when I follow your instructions do to good exercise it will help me therefore thanks for the right advice to giving us

[@apexmovebetter]

You sound like you need more individualized treatment. Try but it has limits based on the complexity of your case

[@Linci10Linci]

those are definetely best excercises for IT Band syndrome. Also if the pain is really big i have great experience starting just with isometric contraction with these exact same excercises.

[@apexmovebetter]

I’m so glad you’re happy

[@johnlopez2028]

Hi, I am currently been diagnosed with ITBs and treated with stretching. I notice not so significant improvement so I started your solution of strengthening the glute muscles. I have been strengthening my glutes for 2 weeks already I hope this solution works as I have been dealing with this problem for almost 2 years already.

[@johnlopez2028]

@@JKDS04 hey. Yep my itb pain on my knee area is torally gone. For me I specifically did the lying side leg raises and clam shells. So base on my exp my itb was a result of hip weakness. Hips/glutes are the solition

[@johnlopez2028]

And glute bridges

[@johnlopez2028]

@@JKDS04 Hi well for me for the first 2 weeks it was barbell glute bridges 4 sets, single leg glute bridges 4 sets each leg, lying side leg raises( w/ ankle weights if necessary) 4 sets of 15 each side, clam shells 4 sets of 15 each side(w/ resistance band). did this 3x a week for first 3 weeks.. then i tested my legs byrunning a distance where I used to feel pain before.. when it was fine I started doing only 2x a week mainly clam shells and side lying leg raises.. others I only did once a week with other leg exercises like squats. P.S for the first 3 weeks I stopped doing squats and quad specific exercises as I suspected a muscle imbalance between my quads and posterior leg muscles..( I focused on strengthening my posterior legs muscles).. I hope this information will help you heal and get back to normal

[@johnlopez2028]

@@JKDS04 Goodluck to you!

[@losinyen3011]

I have that problem too and it is giving me lots of pain. Thanks for the demonstrations.

[@DD-sx9tq]

Can you please tell me how this can be treated? What worked for you?

[@SM-ly6ks]

Love from India 🇮🇳... 🙏

[@swepeuaq]

I was struggling with what seemed like lower back pain and aching in my backside, and could also feel a distinct tightness down my right leg when stretching. I had the same thought that perhaps the cause of the pain was from this tightness, and started glute exercises and massaging an area of tightness behind my knee. I have also started to listen to my body and now include rest days from running and thankfully haven’t had any pain afterwards yet.

[@apexmovebetter]

Glad you are better. Well placed recover days can be very helpful

[@jakefarley9677]

I hate it cause with being a multiple sport athlete I tend to get set back all of the time I’m starting to get upset about it. I love playing but I just want to run full speed again .

[@swepeuaq]

@@jakefarley9677 Now realising the benefits of stretching and resting. Always stretch and massage and stretch again if you can after exercise. Include some flowing stretches before to warm the muscles. Can be difficult to know what or where is causing the pain so do plenty of stretching including upper body. Once you’ve found the cause of pain you’ll better understand how to deal with it through some online research. There are many different techniques but the pressure release method worked for myself, which involved laying on my back and trying to straighten my leg while applying some pressure across the back of the thigh. Also, it is easy to get caught up thinking you need to perform to your maximum ability every day but rest is important to allow yourself to heal or prevent injury. I have competed in triathlons and regularly cycle and run and try to swim. I set my goal to finish my first triathlon and suffered many injuries along the way. I’m not a very good triathlete by any stretch of the imagination but like to stay active. You could try active recovery or alternative days swimming, cycling and running, though not at maximum effort each day. You might even need to remove the cause of the pain for a while, then gradually increase your training over weeks or months unless the pain returns. Hope this might help and you’re injury free soon.

[@apexmovebetter]

@@jakefarley9677 I get it.

[@hmaher1]

Thank you! So easy to understand!

[@apexmovebetter]

Thanks!

[@ajsmith4181]

Exercises begin at 6:40

[@M.Elyami]

Best video on the subject I have watched, will get on it asap 🙌

[@osuk1]

I used to have IT band pain n started doing deadlifts at 46 n the pain is history. I was runner but now can't run as long without pain in the knee joints. So I'm going to continue experiment for year

[@apexmovebetter]

Good luck

[@jamesfernandez4664]

Thank you for your precise explanations with demonstration. So helpful. God Bless. From Colombo Sri Lanka 🇱🇰

[@apexmovebetter]

Thanks!

[@DingleDut]

Excises starts at 6:44

[@gersonberthault3880]

Thanks for sharing this video

[@apexmovebetter]

Your welcome!

[@sarab8771]

Thank you for your descriptive exercise! I've been working out since 2016. Never had any injuries. Cross fit, weightlifting, running occasionaly. When I was a student, back in 2009-2013 I had episodes of lower back pain, and my doctor told me that I should start working out because I was active in high school, and I stoped when I start college. My pain in lower back has gone, somethimes I feel it day or two. After I rest a few days, the pain is gone. 2 weeks ago i was running 15k race. Day after a race I felt pain in my outter knees. I rested few day, then I tried to run, but the pain was there again. Not sure what it is exactly. I ran in new sneakers, and the ground was wery hard, maybe it contribute it. My phisyotherapist says that my quads are too strong, but my adductors seems to be weak. So, I am kindly asking for an advice, because I'm in the middle of my prep for OCR in september and I'm really worried. Thank you very much! (Sorry, English is not my native language).

[@apexmovebetter]

It could be you need to work on the hamstrings to balance out the quadriceps muscles. just make sure The pain isn’t coming from your back Especially with your history of lower back pain

[@sarab8771]

@@apexmovebetter Thank you very much. I' ll keep that in mind. Best regards

[@rashmyanithasingh2208]

Exactly... You're talking right about this description of physical activity in exercise.. about English language by the way your English is correctly matched with narrative language... You're welcome too

[@caesa4616]

thank you. i have a backyard ultra in 2 months and not training properly since 6 weeks. hope it works.

[@apexmovebetter]

I hope so too!

[@riccardodistasi10]

Hi! I think it might be very interesting if you did a video about the best exercises to do using the foam roller. I own one but I usally feel awkward using it...it would be awesome to see some exercises raccomended by an expert like you

[@apexmovebetter]

Will do.

[@lgsus4209]

I started boxing so i decided to go for a run at the mountain (around 4miles going up and down hills) and next day i felt pain on the left side on the knee. Couldn't train today so i just did these reps and im already feeling a relief. Thanks doc ill probably do these every knight and morning.

[@anthonytrujillo4790]

"Repetitive motion, repetitive motion, repetitive motion." This i understand. What i don't understand is after catching COVID my entire body gets inflamed from any type of motion. Golfers elbow. Tennis elbow. IT band syndrome. Stiff muscles. I have it all.

[@apexmovebetter]

We are learning about COVID’s affect on musculoskeletal conditions. Wish I could help you

[@inthedougout301]

Hey, hang in there. Same here. I’m very sorry-this SUCKS.

[@Raphael-ol5di]

You need more leg workout, they still weak

[@ryanuma86]

it works, thank you sir for sharing this..

[@apexmovebetter]

You are welcome

[@ArleneTaveroff]

Very good information and well explained exercises. Are you aware that the bridge segment is repeated twice?

[@apexmovebetter]

Yes. Must of missed it in editing. Sorry!

[@GurudattSinha]

@@apexmovebetter But good you did that... the first time you did that segment, there was some overlapping text and your hips and exercises got blocked. Good that accidental repetition happened, second time we could see clearly what you were actually demonstrating.

[@apexmovebetter]

If you want to get right to the solutions jump check out our outline for all the exercises in the description. Thanks for taking the time to watch our video. If you got something from this please like it, subscribe and turn on notifications so you hear when our next video is released. As a physical therapist I enjoy providing natural solutions to movement problems through exercise!

[@gurwinderkaur2219]

Hii Apex rehabilitation, actually sometimes I suffer from lower back pain which radiates to sides of the thigh . After some days it will go itself when I do some of back exercises but still I want specific solution which I can adapt for my life, will appreciate your response

[@apexmovebetter]

@@gurwinderkaur2219 you probably need in person evaluation to look at preventative ways to address this situation to get to the root of the problem.

[@bichliennguyen7690]

Bác sĩ ơi dịch thêm tiếng việt Nam đi BS thanks

[@blackpolo9481]

Z

[@blackpolo9481]

@@bichliennguyen7690 ë

[@tootallzz]

Awesome video thanks for addressing this common problem and explaining the importance of strengthening and cycling movements to assist.

[@apexmovebetter]

Thanks!

[@scott-wright]

I’ve bee training all of 2023 for a 15km run next weekend. I’ve done 30 runs this year of various distances and have been fine. The last run I suffered crippling outside of knee pain. I’ve stopped running for a week and been foam rolling everyday. Is there anything I can do to confidently participate in the event on Sunday?

[@jasonthompson2406]

Dude I thought my ligaments were destroyed and I had insane arthritis at 30. Just these stretches make me feel soo much better. Also diet changes...less inflammatory foods, less pain.

[@apexmovebetter]

Great to hear!

[@tinaf.5546]

For the last two working years, I started to feel what turned out to be ITB Syndrome. I thought I had more arthritis. It turned out to be ITB syndrome. I used to work out with my kinder kids and we used to do a lot of large motor skills. I don't know if that's what caused the ITB Syndrome. I don't fit the scenario for this syndrome. But I have also fallen several times at school and once at home. Maybe that added to the problem. My ITB pain goes from the hip to the outside of the knee. It's excrutiating. Sitting is not my friend. Getting up from a sitting position is very painful and sometimes if I'm not careful, I get that excrutiating pain. I recently found out about Somatic exercises and some are much easier to do than the typical exercises a phys. therapist gives. It appears you use some Somatic exercises but you don't call it that.

[@apexmovebetter]

It may be a lower back issue