How to Relieve Iliotibial Band Pain FOR GOOD

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@Jan-l8p8o]

I would love to learn how to help meniscus to regenerate (lateral meniscus in particular)

[@rhalasur113]

Please do some videos for Ankle injury . Twisted ankle Injury. Or anything releated.

[@DrRowe]

@@rhalasur113 Check out: kzbin.info/www/bejne/j6WwZKaCrburh8U

[@rhalasur113]

@@DrRowe Thank you Doctor.

[@Asi_de_bello]

Doctor thank you! Felt that instantly and feeling relief!🙂 bless you! 😌 Just one question, do I heal first and or go right into the strength exercise?

[@5nights]

I am a pilates instructor who also knows yoga pretty well so I'm not often impressed by these kinds of videos but WOW I have been so impressed. Dr Rowe is teaching a goldmine of material in every video.

[@DrRowe]

Glad to hear that, and thanks for watching!

[@piyushjadhav2278]

Thank you dr.

[@Ana-nm1qj]

As a runner with a current IT band issue, this helps me a lot, especially with instant relief of pain

[@silverbullet1759]

This is a great video. I've had IT band syndrome for years, especially during long walks in the hills, and I've tried a number of therapies with little effect. However when I tried these exercises the relief was almost instant and I did my first mountain hike today without any knee pain at all. Incredible!

[@b.wiggins714]

Glad to hear that this worked because I’ve been suffering from this for several months now. All because I do long drives during the week and I lay in bed at night unable to sleep.

[@sarahsvestka5262]

How often and how many set/ reps did you do?

[@silverbullet1759]

@@sarahsvestka5262 I incorporated it into my regular gym routine and so this was 3-4 times a week and I started with 3 sets of 10 reps and gradually built this up to 15 reps. I did this on both legs. Results came pretty quickly and the pain has not returned.

[@JULOC05]

The relief you get after doing the strengthening exercises is amazing. I have tried all kinds of workouts, stretches, muscle relaxers, massage therapists for 9 months and I saw no difference until now. Thank you for doing these free videos that help people all over the world. Subscribed.

[@jenniferhsu7307]

I've seen a lot of KZbin videos for IT band syndrome, and I've also been to several PT clinics and professional massage therapists for this problem. This video and the techniques provided in this video is one of the best.

[@cdzntz9092]

Oh my god. Ive had contracture for a year and that bent knee toe tap stretch is an IMMENSE solution. Seriously, thank you

[@taraasadorian5760]

Dr. Rowe, I found your channel a week ago and your videos have helped me so much, especially the one for IT band pain, which I've suffered from for over 20 years. Also, your video for sciatic calf pain has been amazing. God bless.

[@socal5039]

The amount of pain that I had with this issue was unbelievable. The pain was a 10. I could barely walk. I thought I was going to stay like this forever and have to take pain meds which I was not going to do. The ortho surgeon told me I had knee pad arthritis, even when the x ray said it was very little and she wanted me to take strong pain meds. 🙄 I knew in my gut, that it wasn't my knee pads because it was going up the outer thigh. I did my own research and went to PT. The physical therapist knew exactly what was wrong. My GOD!! I was 80% better after one session of PT. For 2 Months I wasn't able to walk or work out or exercise without excruciating pain 😭 I'm going to do everything you said. Thank goodness for social media and using my brain and not listening to the doctor.

[@patricia753]

🎉🎉🎉 YAY 🎈🎈🎈🙏🌈

[@colstongrounds3191]

how you feel now?

[@mamabearthrives7815]

Thank you so much! I am a massage therapist and I have my whole family watching you! Thank you fire doing real honest work, I worked for a physical therapist for a few years, we recently were going to a chiropractor for over a year who told us not to strengthen our bodies not even kidding you, being that I’ve worked under physical therapist I started doing those protocols and lo and behold my back is stronger and in way less pain, you can’t just pop it and expect it to get better there has to be strengthening involved! your videos are helping us all tremendously thank you so much for your service! 💪🙏👏✨

[@DrRowe]

Wow, not strengthening is terrible advice. Glad you found better answers, and thanks for watching!

[@VictorianTimeTraveler]

Thank You I work a manual labor job and this has been making my life somewhat hellish. I've done this one and I'm already feeling better

[@mickm9878]

Thank you so much I injured my it band at the gym 4 weeks ago went to physio he said just rest and foam roll .Was in agony looked up this by sheer luck and bingo its made such a difference after 5 mins thank you

[@DrRowe]

Glad the exercises helped and thanks for watching!

[@texasstardust6010]

Dr. Rowe .... I cannot tell you how much these are helping me.... they are easy enough to do, yet also challenging when adding the extra Reps, and the " take it to a next Level ". I have struggled with pain and some hip/ I.T. band issues ever since I can no longer go skating .... ( they closed the Skating Rink where I live. ridiculous. ) That alone kept me in great shape, worked those muscles and it has been so difficult. The manner in which you are so thorough, you explain everything is something I truly appreciate and is so helpful. Thank you again. If I were in that Area, I'd definitely pay a visit. Blessings ~

[@dianejagar4394]

I’m crying right now. You have heal me. I’ve been watching your videos for pain relief and OMG. I’m feeling 90% better than ever. God bless your great skill. Your a chosen one for us!! 💪🤗🥰😇🍾

[@sz9644]

Literally CANNOT wait to try this. I’ve been in pain for months. An active woman who never sits down and getting back into the gym recently has been hugely disappointing when I’m in so much pain I want to cry. A few random yoga or Pilates or squat positions in class periodically will hit the hip with a “hurts so good “ stretch which allowed me to start searching for specific muscles that might be involved to search help . Chiropractors ( a very knowledgeable with athletes) friend has helped release the tight back and leg muscles that have been overcompensating and he’s helping find exercises and or to strengthen the surrounding muscles. This is also SO informative and eye-opening as our little one had about her first 7 years with chronic hip/knee/leg issues. The first Peds PT tried but was t knowledgeable enough. Basically wasted a year or more. BUT a toddler can’t tell you what’s going on. Just the right PT came into our lives and helped with nearly everything this Doctor here is telling us. NOW IT ALL MAKES SENSE!!! I didn’t quite get why/how the PT did what they did at times but she’s overwhelmingly pain free now at 9. Mom hurts and I think it’s almost what she went through. Poor kid!!! Thanks for sharing this knowledge. It has life-changing potential.

[@bambooyip]

Thank you Dr. Rowe for your video. I have been researching similar exercises on YT to help to relieve my overly used ITB/hip/glute after my marathon (a senior marathoner). Dr. Rowe's instruction is super clear and simple without BS words. I highly recommend it to all newbie senior marathon runners like me. Good job Dr. Rowe.👍👍

[@silverback888]

A big thank you Dr. Michael✨✨✨ just want to say how much it's appreciated you sharing this self help information on KZbin. The cost of living is still going up here in the UK so is private health care. (My local chiropractor charges £50 for 20 mins session! But he is really good and that's what you're paying for with a professional) Self help promotes motivation and well being, and is big must for everyone who is going through either work related accident/injury or sporting injury. Keep up the good work pal 👍

[@DrRowe]

Thanks for watching!

[@senkahaveric]

You take great care to explain each exercise and how it’s connected to our anatomy. This is what makes you so special! Your exercises help me create a more in tune mind and muscle connection. I’ve made an effort to prioritize rest and mobility and in turn have noticed an improvement in my workouts. I’m actually convinced training improperly is what caused my issues to begin with! Thanks, Dr. Rowe!

[@DrRowe]

Well thank you, and glad the exercises are helping you!

[@msgenevajb]

Fantastic!! Incidentally, my physical therapist did some scraping about a week ago on my back and on my IT band. Thank you for posting this process. I tried it and feel so much better. Now, I can do it on my own.

[@jwheeler9991]

You are a genuis! Thank you! Inside of hip has been inflamed for weeks. Little has helped until running thru a gew of your videos today. It felt like the niscoe wanted to rip. Now ita moving far better and pain much reduced

[@roseannewoo1587]

The two exercises to ease IT band pain REALLY WORKS! I feel the relief immediately. I am a follower of this series because o my on-again-off-again IT inflammation. Good job, Dr. Rowe!

[@jeannetalicska3800]

i am a 78 yr old (previously very active) woman. I have had IT band problems ever since I had knee replacement surgery 4 years ago. It has progressed to being very painful every day now. I also have a torn labrum on the IT band leg. These exercises look like they will help. I have tried so many things but I am hopeful from the comments that these will help. Thank you so much Dr Rowe.

[@joeantonelli5533]

😂

[@jennyhendley7431]

Dr Rowe, I want to thank you for fixing the excruciating pain I have been experiencing for weeks now. The swollen knee didn’t tell me that the IT band was scorched again. But with one session doing your exercises, I am no longer in pain. The knee is still swollen, but know that will take time to heal. THANK YOU SO MUCH ❤.

[@jenniferhansen5643]

I've had acute, specific pain that my ortho says is IT band. I'm wondering if it's a tear. I'll try the exercises. Glad to see your comment.

[@denigrif3]

Same here..His stretches are great but what did you do about the locked knee?

[@trishweber6321]

Thank you! So much pain in IT band… these suggestions helped so much!

[@cheriei2934]

Thanks!

[@DrRowe]

Thank you for supporting the channel! - Dr. Rowe -

[@bab1374]

Wow! Dr. Rowe, thank you so much for your video! It is a gold treasure for my IT Band pain relief! I do all these exercises and it instantly relieve my horrible pain! The exercise in which I lay down and point my feet downward and raise leg up and to the side , the spoon technique are awesome for effective instant pain relief! With heartfelt thank you! I would go to your clinic if I was in Michigan! Thank you again!

[@sheryltroedel1199]

These exercises are helping my IT bands heal so much, thank you!

[@DrRowe]

Wonderful!

[@blaze1148]

For added IT band muscle strength do all of the above with stretch bands - amazing results !

[@Sleepless4Life]

Sometimes I think google already developed a fully fledged AI. Cuz the timing of this video couldn't have been more appropriate. Thank you for this channel and videos! Life saver!

[@DrRowe]

Thanks for watching!

[@bigcatproductions2789]

That's the one I've been waiting for ! Helping me with the hip osteoarthritis 🏆 Dr. You are ALL business and right too it . A fan from Milwaukee 😅

[@DrRowe]

Thanks for watching!

[@wesleyraphaeljr]

Your channel is extraordinary! Thanks so much for sharing your insights! You have an incredible talent for explaining how things work and potential solutions. Thank you so much!!!

[@nataliyak.5472]

This exercises reduced my hip pain after first try! Thank you, Dr. Rowe!

[@zak7780]

Necesitando decesperadamente algo para quitar el dolor y aparece este video, maravilloso ahora podre dormir ♡♡♡ gracias!!!

[@DrRowe]

Glad you found the video, and I hope the exercises help for a long time to come!

[@burkitali7423]

I have been around on KZbin lookibg at diffrent ways to ease shoulder problems and this thigh issue and back tightness, I must say that your techniques are the only ones that have bought relief and comfort, thank you for sharing your knowledge with us all. if it was possible I'd come to Michigan to visit your city and have some treatment at your clinic, I'm 65 and find it near impossible to fly in planes due to anxiety and claustrophobia so I guess its not going to happen, I pray many others will benefit from your channel and your clinic. regards from Birmingham uk

[@DrRowe]

Hello and thanks for watching!

[@GreatestXchange]

Learned: TFL

[@Anavjulca]

Thank you!!! I was having so much pain and after doing this the pain was gone, I'm going to work on strength so hopefully I won't have this issue in the future. My goal is to go backpacking with my husband but because of my IT band I can't 😭❤️

[@momstaxicac]

Love these exercises to help my left IT Band pain

[@JaredLindsay-w5r]

I have been dealing with some pretty brutal burning pain in my knee. Walking has been incredibly painful to the point where just having my phone rubbing against my leg hurts. I tried prednisone and recommended therapy and it did not relieve the pain at all. I just did all of these stretches for the past thirty minutes and while I still feel some tightness, weaknesses and discomfort I can tell that these exercises are the ticket to relieving this pain for good. Thank you for the detailed information. I’ve finally found some relief.

[@gillyb44]

Thanks for this. Ive been going to a physio for weeks, her exercises have made my pain worse. She never mentioned the IT band and what to do.

[@br185511]

The massaging and scraping worked wonders. I've been doing a lot of bridge lifts and clam shells for the lateral knee pain but the massaging was the technique that seems to really make a difference. Thank you!!!

[@DebbieJones-ng7hf]

The exercises & loosening of the fascia in the I T Band is Sally helping me. I did feel relief right away. I will continue doing these as I am a teacher and am also very active. I love the way you present your knowledge is exceptional. Wish I were in Michigan as. Would be coming to you. But alas, I am n Tennessee.

[@DrRowe]

Great you're getting relief, and thanks for watching!

[@RICKYDICKYDOOOOO]

Doctor Rowe: youRe the Greatest ! 🎉🎉🎉🎉🎉🎉🎉

[@kushisheela9293]

Thank you and God bless you for this video Doctor. It's very useful.

[@re8618]

Wow thank you I felt these exercises more than any others for my IT band problems

[@Flowers3836]

My guy your amazing 🤩🤩🤩 I am so grateful for all your videos. The relief I get is wonderful. Hope you keep making your videos.

[@DrRowe]

Glad you're getting relief, and will do!

[@dallasguidroz9350]

Thank you 🙏 so much this is the only thing that has helped me so far. I can walk again with no pain 🙏 and doing the exercise’s to strengthen the weaker links in my body is helping A lot. ❤

[@DrRowe]

Glad you're getting relief!

[@dallasguidroz9350]

@@DrRowe 🙏

[@catjones2684]

Love this channel. Great exercises and tutorials. Thank you

[@terithompson9625]

These are great ! I felt these exercises on my painful right side. Thanks 🙏

[@DrRowe]

Hope you're getting relief, and thanks for watching!

[@chrissartorio7026]

Thank you Dr. I definitely need and appreciate your most helpful videos. They help me a lot! The dang IT band requires a pro active approach your procedures relieved the tension and then the pain.

[@DrRowe]

Hope these exercises help you for a long time to come, and thanks for watching!

[@muzaffartukhtamishev1525]

Thank you very much for this video. I have IT band pain due to hip avn, after doing this exercises I am feeling very 👍. It will be great if you show what exercises should do patients with hip avn. Thank you in advance.

[@sanjuanitacasarez7231]

Thank you sooo much! I can feel relief of my I T band! With just one day of exercise!

[@cathymcleod87]

It is comprehensive clear and very helpful

[@lisavelez5383]

thanks so much for the information, you explained it well, breaking it up in sections. i definitely felt the weakness doing the exercises.

[@cjespers]

Another great video from Dr.Rowe

[@vickieboechler3786]

Love this video!I am a RN and will follow these exercises for my IT band.

[@judytran3514]

I did the exercises, the first two with the leg lifts and then the standing and tapping exercise and got immediate relief. Will continue to do them. Still have some pain but much less and I know the pain will disappear over the next days or weeks as the muscles get stronger and more flexible. Also, applying heat to relax muscles and doing the IT massage as shown by you. THANK YOU!

[@gergemall]

God bless you. This is exactly what I needed.❤

[@garnetmuse]

This is a fabulous tool to add to my toolbox!!! I'm very excited about both techniques. I have used the scraping technique before but I like the grab and flex one.

[@DrRowe]

Hope the exercises help you for a long time to come!

[@lornabartlett2744]

This video is very important for myself thank you , Starting now I'll be able to do this ...here's hoping.

[@DrRowe]

Please give us an update soon.

[@lornabartlett2744]

@@DrRowe it worked tremendously I was so pleased I've had a few minutes to feel I could lay on my right hip without it hurting and the intensity has diminished. It was very sore and tight when I started to work those side muscles and it released immediately deep relief in my hip

[@lornabartlett2744]

@@DrRowe This massage I was able to do as you instructed through this video. I'll need to keep doing this massage because I'm also soon 60 years young ! I'm walking often and need this type of help to relax

[@rhondizzy7302]

Thank you Doc for this wonderful instructional video.

[@tonyday8687]

Thank you doctor Rowe as usual your videos are brilliant

[@DrRowe]

Thanks again for watching!

[@tonyday8687]

Great to see a doctor who gives straight un complicated videos and uploads for free,helping everyone rich and especially the poor get better.from tye people of Britain god bless

[@philocan426]

I am blown away. I have had a nagging pain in my IT band that would randomly strike when I extend my knee or sit in a quarter squat. I worked on my IT band with the spoon. My symptoms are gone

[@luckykittybelle]

Thanks so much. Really straightforward video and easy to follow.

[@Ugan1086]

Hi Dr. Rowe, Thank you for this video! My IT band has been stiff for months, causing pain and muscle weakness. After one muscle scraping session, my IT band has completely relaxed! I was also able to get my glute to release as well! Video suggestion: would you do a video on the basics of muscle scraping? I really want to learn gua sha more but I haven’t found any content where I feel confident Incan replicate safely. Thank you again! I love your videos!

[@temperances320]

I found this video quite informative and helpful. Thank you for sharing!

[@DrRowe]

Happy to help, and thanks for watching!

[@GreatestXchange]

I'll be doing the Star Taps, Standing Fire Hydrants, and the Reverse Twisting Lunges.

[@amjadhani8929]

This was very helpful. Thank you very much

[@DrRowe]

Glad it was helpful!

[@AK-nw7tr]

Dia duit. Very grateful for your healing vocation. Chronic ITB. On antinflammatory for Achilles so good time to work on ITB since must do more squats. Regards.

[@finnajane]

5:45 -- 10 thumbs up 🥳 that felt good!! I'll make sure to do these everyday. THANK YOU Dr. Rowe for your help!!!!

[@crisccan]

Thank you Dr Rowe it is very helpful

[@DrRowe]

Thanks for watching!

[@therealsyndicate]

thanks for all your videos! they've helped so much with pain across different parts of my body. one injury i struggle to find content for is my sternoclavicular (SC) joint separation. it's the main thing preventing me from engaging in strength exercises, and i would super appreciate some content on helping that if you have the chance!

[@DrRowe]

That's a great suggestion for a future video!

[@therealsyndicate]

preciate that!

[@rhondapallo8272]

I tried this yesterday and am in a lot of pain today. Taking a few days off of everything except walking. We’ll see how it goes.

[@suemiadaniya]

GOD SENT VIDEO I CANT WITH THE IT BAND PAIN ANYMORE!!

[@DrRowe]

Glad you found the video, and thanks for watching!

[@caseyobrian3022]

Another awesome video. Thank you!

[@DrRowe]

Thanks again for watching!

[@rudolphgartner9668]

12:20am. Interesting exercises. Will try them soon.

[@savitham1560]

Grateful Thanks Dr 🙏🏼🙏🏼 Useful info🙂

[@DrRowe]

Glad it was helpful!

[@mercedesmurray4990]

LOVE this guy best advice

[@KamyCraze]

It worked!!! Wow was having shooting pain towards my right hip like WTF then my chiro said it’s the IT band. So hubby and I traced the band and found the knot then massage massage painful massage massage some more and then it went away like magic 🪄 Thank you so much!!!

[@Ilove_Elmo1]

This works amazing tysm for the help!

[@cathybumgarner839]

Thank you it feels better already

[@DavidLuger]

Will try.

[@AssassinFemme]

I just blew my L4 L5 with sciatica, and exactly this side of my leg (the outter) layer is numb and in pain. Awesome, going to try it

[@elzatomy8647]

Really good

[@luciehsuen8981]

Thanks so much. Great tutorial. Love it. Been teaching some of the moves. Got it from Pilates. Awesome👍🙏❤️

[@isabelle3365]

Thank you. I rather used a new plastic toothbrush instead of the spoon. On the left side, it is hard to turn the feet inside. I’ll try again tomorrow. The next exercices were very difficult. (I am 51 with a cauda equina syndrome incl.piriformis, so i am mostly lying in bed alternativly on both sides ..on the IT bands since 12y ..Your video is well appreciated. Merci )

[@DrRowe]

Please give us an update in a week or two.

[@trinamckenny7305]

You are the BEST!!!

[@DrRowe]

Thanks for watching!

[@piyushjadhav2278]

Thank you doctor❤

[@DrRowe]

Thanks for watching!

[@denigrif3]

Ok Now we're getting somewhere! Geez finally found something to bring relief after watching so many videos..and kindof felt like a balerina too in the process..lol...ty sooo much.😊

[@mammadyusubov]

Doc, you should build an app where you group these videos per muscle group or body part with some exercise programmes and etc. That will fly and help a lot of people. I am sure you can handle it, but if you need help, just let me know.

[@DrRowe]

Great idea, thanks!

[@Bunduzet]

Thanks so much for a very helpful video ❤

[@DrRowe]

Glad it was helpful!

[@Eric3Frog]

Helpful information! Nice to see the spoon usage instead of an overpriced Graston tool. Going old school gua sha.

[@DrRowe]

Absolutely, hope it helps!

[@mamabearthrives7815]

Yesss! I was thinking the same! Those tools are very expensive. He makes it easy for everyone to help our bodies get stronger!

[@MaryamMostoufa]

Omg , that is exactly what and where I feel too much pain

[@floriporiofficial]

thanks doc. I had knee pain while/after squatting and noticed that my outer thigh was very sore. I do the tfl and glute raises before training now and the knee pain was gone after like two sessions.

[@Corvid]

Damn, looks like my muscle scraping tool is here to save the day again after relieving my shin pain (with the assistance of some muscle strengthening too). Woop woop!

[@robingoodrich5749]

Thanks so much for all your time making these videos. I've learned so much while healing at the same time! Much appreciated! 😇

[@DrRowe]

Happy to help, and thanks for watching!

[@donnatoney5501]

nice video that helped alot. Now what if you cant do a lunge at all AND get up at all??

[@lolliejwong]

I saw Dr Row do a seated Pigeon stretch sitting in a chair and it really helped me as I have tight Illiotibial bands but where did that video go? Could you please bring it back.

[@dontpresssend8593]

this was very helpful

[@erlindamiranda1057]

Hi! Doc Thank you❤️God bless!

[@DrRowe]

Thanks again for watching!

[@asselworld3928]

Very good sir

[@DrRowe]

Thanks for watching!