How To Foam Roll Your IT Band | Home Treatment For IT Band Pain

IT Band (or illiotibial band) pain is a common orthopedic condition that occurs on the outside part of the knee. Foam rolling the IT band is a common IT band pain treatment, but most of us do it WRONG! In this video I’m demonstrating the best way to foam roll your IT band correctly to decrease tension, decrease pain, and help you return to normal function. Keep reading below for more!
JARED’S FAVORITE FOAM ROLLER: urlgeni.us/amz...
OTHER VIDEOS YOU MAY FIND HELPFUL:
⭐️ UPDATED VERSION OF THIS VIDEO: • How To Foam Roll Your ... ⭐️
✅ COMPLETE IT BAND KNEE PAIN ROUTINE: • Fix IT Band Pain! Home...
✅ BEST STRETCHES AND EXERCISES FOR IT BAND PAIN: • How To Fix IT Band Kne...
✅ PATELLOFEMORAL (KNEECAP) PAIN TREATMENT: • STOP Pain Under Knee C...
✅ BEST STRETCHES AND EXERCISES FOR KNEE PAIN: • Knee Pain Exercises an...
The illiotibial band (or IT Band) is a large, thick tendon that runs down the lateral side of your leg. It originates up on the front 1/3 of your hip bone, comes down your leg, crosses your knee joint, and attaches into the outside of your shin bone (tibia).
Because of this arrangement, the tendon is actually in front of the knee joint pivot point when the knee is extended straight but the travels behind the knee joint pivot point when the knee is bent.
Any increased tension in the IT band can result in too much rubbing over the femoral condyle (big round boney spot just above your knee) which can lead to friction which ultimately results in pain. This pain is often sharp, intense, and happens with movement.
The solution to this problem is to logically decrease tension in your IT band; using a foam roller is one very effective way. But here’s the thing that EVERYONE DOES WRONG!! Your IT band is a TENDON! It is CONNECTIVE TISSUE and it does NOT STRETCH or ELONGATE!
Since there is no way to decrease tension or “stretch” your IT band itself, you have to start focusing your efforts on all the MUSCLES that attach TO the IT band in order to make treating this area more effective.
What are the muscles that act on the IT band that make it tight?
You have 4 primary muscles that influence the IT band. They are:
TENSOR FASCIAE LATAE: this is a small hip flexor on your anterior hip.
GLUTEUS MAXIMUS: the large hip extensor in the back of your hip ties into the IT band.
VASTUS LATERALIS: the quad muscle on the outside part of your upper leg.
BICEPS FEMORIS: the lateral hamstring muscle that inserts right in the same area as the IT band on the outside part of your shin bone.
Decreasing tension in these areas will impact the IT band and help you experience relief from your knee pain symptoms.
RELEVANT TIME STAMPS TO THIS VIDEO:
Description: 0:38
KEY to this video: 2:17
Anatomy: 3:03
Where to buy a foam roller: 4:35
How to roll your Tensor Fasciae Latae: 5:44
How to roll your Glutes: 6:28
How to roll your Quad: 6:59
How to roll your Hamstring: 7:39
Jared's BONUS IT Band stretch: 8:22
Now here’s the other important part - it’s one thing to treat the symptoms of IT band syndrome by performing these foam roller exercises. It’s quite another to treat the actual CAUSE of the tension so that the pain doesn’t return!
You need to supplement your foam rolling with the right stretches and exercises to promote relaxation, elongation, and strengthening in these muscles to keep the pain away.
Next week I’ll be launching a follow-up video - “The Best Stretches and Exercises To Treat IT Band Pain” - so you know how to properly rehab this injury. Look for it to come out in one week; I’m excited to share it with you!
If you found this video helpful please do me a favor and hit that “THUMBS UP” to like this video!
If you have any questions or comments please leave them in a comment below and I’ll gladly help you out as soon as I can.
If you haven’t done so already, I hope you take the chance to subscribe to this channel on KZbin so you never miss a new video from me.
Thanks so much everyone, and I’ll see you again soon!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@ryanp9780]

I started doing these exercises daily 9 months ago. Thank you, I can walk again and my chronic pain is gone.

[@toneandtighten]

You are welcome, Ryan P! I am glad you are recovering and thanks for sharing!

[@suzymartin-ht4jk]

4 weeks of swollen, stiff and painful knee feels so much better after 2 days of following these instruction! Thank you

[@toneandtighten]

Wonderful news and you are welcome!

[@peakposse1906]

Found your video today. I have had chronic IT band pain for years. I’m a hiker and push myself to climb mountains and complete multi-day backpacking trips. I walked/jogged 30 miles yesterday in preparation for a 40 mile day trip around Mount Hood in a month. I deal with the pain on the trail instead of not going. It gets pretty painful and sucks the enjoyment out of the event. I’m going to do your foam rolling, stretch and strengthen exercise religiously for the next month. I’ll report back whether they helped.

[@yvindpedersen8360]

How is it going now?

[@katherinejacobs1376]

I have had pain in all of the areas you described for years. I had quite a few Cortisone Shots over the years to get some relief. The Orthopedic doctor gave me the option of surgery over shots, which I elected to do. They split the IT Band open and made an X at the top. They said the IT Band was extremely tight. I've done some exercises to try to help, but a friend recommended the roller. I am so glad I watched your video which explained all of the areas of my pain in detail with illustrations. I am anxious to get started! We just returned from a 14 day trip to Europe, and I had to sit a lot of it out because of pain. If only I had found this before. Thank you so very much! (Sorry for the dissertation.) 😄

[@roycecovington2154]

Lordy I’m so glad I found this. I was in debilitating pain the last few days and this gave me instant relief. Thank you so much!

[@toneandtighten]

You're so welcome!

[@fabiusberner8149]

I got diagnosed with plica syndrome recently after dealing with pain for almost 3 years. I just did that routine once now but I feel like the biceps femoris roll helped me a lot immediately. I'm pain free right now so I'll be definitely including this into my mobility routine.

[@toneandtighten]

Did these tips help you? Did you know these techniques before? Let me know in a comment, and be sure to check out this entire routine that you can do at home to alleviate IT band knee pain: kzbin.info/www/bejne/i4GmeqmlbNuprJY Hope it helps! 🙏🏼

[@plaziesmith9348]

hi any advice on hip labral tear what muscles to strengthen please thanks

[@magednosseir8304]

Just what I needed thanks my dude God bless you with more views

[@petak8724]

How do I find the follow up strengthening videos? Thank you !

[@evanoffm]

No - they did the opposite and my doctors also said it's terrible to do what you are suggesting in the video. I highly suggest you consider not using foam rollers or this guy's advice.

[@vbritt9331]

I have had two knee replacements, so not able to use the stretch you showed. Do you have modifications for people that do not have full range of their knees?

[@joycelynleigh4352]

I had tried to roll my IT band before viewing this Tone and Tighten video, and I simply aggravated the condition. This instruction brought immediate and ongoing relief and improvement. I'm very, very pleased and grateful!

[@toneandtighten]

Wonderful news! I am so glad this video was helpful and thanks for sharing!

[@d1219773]

Thank you Tone n Tighten it helps to heal my ITBAND due to intense running .

[@autodesigner]

Excellent, that sorted my ITB in about five minutes - the relief was palpable! Highly recommend 'TONE & TIGHTEN' to anyone with genuine ITB issues. The treatment and advice from a physio that I visited last year was that the foam rolling to be direct to the ITB - bit of a worry that some physios are in practice at all! I am now running pain free - thanks again.

[@toneandtighten]

Thank you so much for such a kind comment, Simon! I am glad this video helped you!

[@autodesigner]

@@toneandtighten Hey no problem! Credit where credit is due I say. I do have a quick question for you or you maybe you can direct me to some advice. About eight years ago I snapped my achilles tendon (complete rupture left leg) playing squash. I didnt have an operation as the advice at the time was to let it heal in the conservative way, back slab cast for four weeks then an orthopeadic boot with the heel gradually being lowered over a period of about six months. After that I received about three months worth of physio at a lower limb clinic, on the great british NHS! Made a full recovery and now am running regularly and have been over the last three years, 10K and HM are my distances with an occassional 5K. Now my left calf is about 5% more flexible, as in the level of stretch it has compared to my right, it doesn't cause me any pain , and the muscle mass is also slightly less - to be expected I hear you say. But I think it has altered the mechanics of my running form as I tend to get some odd aches and pains that appear in strange places, plus there is a constannt snapping sound in my left ankle when I run. Can you advise in any way? Further info : I do Pilates for runners once or twice a week, am a non smoker and tea total, good diet etc, and a grand age of 54 but just wanting to improve running to a better level. 5 out of six training runs at 75% MHR. 10K pb of 49.20. Any addtional advice greatly pproeciated ! :)

[@slicedbread4553]

GREATEST VIDEO EVER!! I’ve been dealing with pain for 8 weeks and it’s been insane to walk or do activities, haven’t worked and been on bed rest. I’ve done the normal ice or stretching but it didn’t help. Finally saw your video and found a foam roller and wow! After I did the foam roller, I was able to walk with no pain for about 30 seconds till it started coming back. Absolutely needed this video and will continue to do this to get better

[@toneandtighten]

So glad this was helpful!

[@yeboymcknight6432]

Just started having IT band pain after about a year of running. I am working on fixing my form and cross training to strengthen my legs, but this video is already helping with the pain! Thank you for sharing this content!

[@Danielle-rb2jk]

Omg, doing this is so painful. I truly hope it gets easier. Thanks for the help.

[@SB-ej1sc]

This rolling technique is fantastic. I have literally gone from not been able to walk to feeling no pain within a minute. I could barely get on the floor to do the exercise but afterwards wow. Going to try the strengthening exercises now.

[@mattbonner3260]

Thanks Tone and Tighten, first video I have seen from you guys and it was so helpful and the perfect amount of detail. I am a long time trail runner and have struggled with IT issues for years, this is definitely the best demo I have seen for foam rolling and general explanation of the problem. Thanks again!

[@toneandtighten]

You are very welcome, Matt! I am happy to hear you found this video helpful and thanks for sharing!

[@flowers3036]

Are you able to run again

[@christopherlyons7613]

Thanks for your videos. I'm fighting Knee pain on both sides. It's not really pain on the side as you showed is typically associated with the IT band. It's more a pain that is under the cap and slightly to the inside. I had surgery on both knees this winter to fix meniscus tears that the surgeon believed would help with this pain. Unfortunately I haven't gotten much benefit. So it appears the meniscus issues have been fixed but my pain was emanating from somewhere else and I'm still dealing with that pain. I did have a PA at the surgeons office evaluate me again and he didn't believe there were any issues with the surgeries but did say I was dealing with tightness in the IT bands and I should foam roll and strengthen those areas. I've reviewed this video on foam rolling and your IT band exercise video and am trying to get started. The main issue I have is that both my knees hurt quite a bit and I'm finding it painful & difficult to bend my knees into the shown positions to do the rolls & exercises that you show. Should I just do things through the pain or can you recommend some starting rolls & exercises that I should begin with to allow some stretching to occur and hopefully calm down the knee pain so I can work into what you're showing? I want to help to get this resolved but need some guidance. Appreciate any comments you might have. Thanks.

[@ersheri]

Excellent! I’ve had IT band pain off and on for years and it’s gotten worse. This is so helpful.

[@toneandtighten]

You are so welcome! Glad it helped!

[@salmasiddiqui7509]

Thanks for the awesome video. It makes a huge difference and I appreciate you putting this kind of content available for so many people

[@toneandtighten]

Glad it was helpful! So happy to help!

[@philipalexander1507]

Thank you! I needed this about a year ago, and then came back when my pain returned.

[@toneandtighten]

You are welcome! I am glad it was helpful!

[@gregscott2563]

Thanks for the exact answer to my issues. I am 75 active and have been experiencing the knee pain you described. After the first few rolling exercises I am feeling relief.

[@toneandtighten]

Glad it helped!

[@LatoyaReacts]

Just watched this last night and followed along! Thank you so much! I’ve been struggling with knee pain for the past 7 months did these exercises last night after learning from my Chiropractor that it was probably my IT band and the pics in this video showed exactly where I have pain! I did some of these exercises last night and woke up to a less stiff knee and a little less knee pain. Thank you!!!!!! Going to watch the it band stretch video next!

[@toneandtighten]

You're so welcome!

[@thewayofthemasseuse2697]

Great info thank you!! Understanding how holding the painful spots and how they feel better immediately is gold..... Foam rolling is one of the major suggestions I give to my clients and I keep wanting to make a video to show them how. So many people just dont know. Much Love ❤

[@toneandtighten]

Thank you, The Way of The Masseuse! Foam rolling is so effective! Please feel free to share this video with your clients!

[@chris222233]

I don’t just ❤️ your knowledge, I also ❤️ your teaching methods. Very easy to understand and well organized!! Amazing educator.

[@toneandtighten]

That is very kind of you to say! Thank you so much.

[@sweetkeys54]

Been dealing with extremely tight IT bands after TKR surgery. This stretch is the best I’ve found! Thx for sharing!!

[@toneandtighten]

Wonderful news, Holly! You are welcome and thanks for commenting.

[@johnbrazell2433]

Thank you. When you were rolling the quad, that looked and felt so good. I swear I could feel it. I have been having such a hard time getting that muscle to relax and loosen up. I can't wait to try this.

[@toneandtighten]

You're so welcome!

[@dianenovosel2909]

Broke both feet, separately, this summer. Crutches, canes, walkers. Now I’m walking like I’m 90. The roller exercises are making me cry but I know I’ve got to do it. Thanks for excellent tips and videos!

[@toneandtighten]

Oh man! I hope these help you feel better soon!

[@noonieh7008]

As a fellow PT, LOVE this! I’m sharing this with my patients, thank you!

[@toneandtighten]

Thanks so much!

[@w4yland3r27]

probably the single best explanation and treatment video I've seen.

[@toneandtighten]

Thanks so much! That is so kind of you to say and I am hope it is helping you!

[@ethanmiller5179]

I just recently found Tone and Tighten, and it has been great. I have tight IT bands on both sides, and just rolling has helped so much.

[@toneandtighten]

Great to hear!

[@miguelena40]

it is always nice to see people worry about someone else problems god bless this man , I already live last 10 years with physical pain everywhere

[@toneandtighten]

Thanks so much for your kind comment, miguel! I've been blessed with an education about these things; the least I can do is bless the lives of others and hopefully help them to feel better.

[@christinescott3843]

Starting this today! Thank you! Just ran a half marathon and my IT band has been hurting since

[@toneandtighten]

I hope you find it helpful, Christine!

[@annclark8030]

Thank you! I thought I was healed and stopped the frequency of these exercises and stretches. Within a few days, it all came back! I will keep your videos as a daily routine and pray this goes away soon.

[@toneandtighten]

I hope you continue to feel better, Ann!

[@scottmason1937]

Man thanks! I had some pain in my leg, self diagnosed, as you do, found your video. 1st roll oh man that's it, 2nd one no that's it and so on! This is going to help a lot. Thanks again

[@toneandtighten]

Glad it helped and thanks for sharing!

[@JustDontMove111]

5:25 ( just a note for myself so i can do my weekly workout, i'm not encouraging people to skip the informative talk before! Great video btw, thanks alot this is so useful for me. I have realised i was doing it wrong all this time( this proves i watched the full video haha!)

[@toneandtighten]

I'm so glad I can help, Vasyl! BTW - the time stamps to all the relevant parts of the video are included in my description as well. Hope these help you out!

[@JustDontMove111]

@@toneandtighten Ahh thanks, i see this now!

[@hansrajmishra3762]

I just ran my first half marathon race which was very hilly. Ended up with a flared up ITB situation. Your video made my day. 🎉

[@toneandtighten]

Congratulations! I hope this helps!

[@zjayt]

actually crazy how effective this was for me

[@LynetteYoung]

My IT band pain is higher near the hip - I'm now realizing it may be a GlutMax weakness thanks to your video.

[@toneandtighten]

Awesome Lynette! The first step to treating anything is identifying exactly what it is. I hope this helps you and you can start to see some improvement by strengthening your hip!

[@gginternational.8868]

Now get your video from a friend in Trinidad. I am Currently experiencing the same pain as reflected in your video. Thank you for the video.

[@vicki3017]

My Dr. diagnosed my pain as “hip bursitis” treating with cortisone shots. Didn’t help. Masseuse said it was my IT band most of my pain is in the front of my leg...like a red hot knife slicing me from top to bottom. I will try these exercises to try and find relief! Thank you!!

[@toneandtighten]

You are welcome, Vicki! I hope these give you the relief you need! Thanks for commenting!

[@alexandraquirk8083]

thanks so much! my chiro said i should be rolling over the IT band and that was excruciating.. So I googled it and your video came up. Feels much more natural and the two times I have done this has helped with the pain I experience throughout my day. My job is very physical so I really need to be stretching before and after work, otherwise I really notice it. Thanks again.

[@toneandtighten]

You're welcome!! I am glad this was helpful!

[@cmeeki4]

My orthopedics doctor suggested a foam roller for my side knee pain. Thanks for the video.

[@rpcyclist8807]

Excellent video. Starting these right away to resolve my nagging IT band syndrome.

[@toneandtighten]

You got this!

[@Diaryofachickadee]

Thank you so much, this is exactly what I needed. Would’ve been easier to follow if you weren’t wearing black pants against a black mat but I’m just grateful you made this 🙏

[@toneandtighten]

Thanks for the suggestion. I hope these exercises help you!

[@OlgaBokova-cd9tz]

The one I ordered on Amazon along with my other equipment I use mainly for my it bands and back occasionally, it's for knee pain as well...the one I have with my massage table is for pregnant massage, I welcome anyone who isn't a sadist to see my exercise

[@marquesn77]

K at first I was like - too much info just get to the point, but this video was excellent, thank you for going in depth - if you didn’t give such great explanations and details there’s so much that would be missed. Thank you for this video 🙏🏽

[@yutsacarm8021]

Been getting lateral knee pain on and off for over a year Gonna try this tomorrow But this is so far the most well-explained video I have seen

[@toneandtighten]

Thank you, J Y! I hope it helps and thanks for commenting!

[@briteeni]

That stretch at the end - amazing! Thank you for sharing, this was great!

[@toneandtighten]

You're so welcome!

[@andicobrin2828]

So much pain but so much relief… thank you.

[@toneandtighten]

Glad it helped!

[@sylviabarnes4374]

I've had a throbbing pain in my groin and quad as well as IT pain and doing these stretches has helped those a lot. Thank you!

[@toneandtighten]

Happy to help, Sylvia Barnes! Thanks for sharing!

[@therunningeducator]

Thank you so much- a lifesaver for this runner!!! Omg, I feel like a new person and smarter knowing how to roll out the IT band correctly.

[@toneandtighten]

You're so welcome. Michael! I am glad to hear this helped you!

[@emmafletcher6729]

Amazing. Recovering from ACL surgery - this is absolutely brilliant wow thank you.

[@toneandtighten]

You are welcome! I hope it is helping and thanks for commenting.

[@TheSarahdances]

I’m a distance runner. Should I do the rolling, stretch, and strengthen exercises before I run or after? How many times a day should I roll? Thanks.

[@chrisogonas]

Aha, that's quite educative. Clearly, I've been doing it wrong, but now I know better. Thanks Jared!

[@toneandtighten]

You are welcome! I hope this helps you! Thanks for commenting!

[@chrisogonas]

@@toneandtighten Absolutely! Thank you!

[@patcossey4245]

Thank you for your explanations of the IT band. My chiropractor was very excited when I told him what you were explaining and how you show the foam rolling. Great Job!

[@toneandtighten]

You are so welcome, Pat! I hope these exercises help and thanks for your comment!

[@lisettepaez9494]

Very helpful for my diagnostic. Trochanteric Bursitis o of the left hip, Iliotibial band Syndrome of the left side, and primary osteoarthritis of both knees. Just in case you have any recommendations for me

[@vinitakasbekar4009]

Excellent explanation of the cause of the problem and the way to treat it yourself. I have leant a lot from this video. I have actually diagnosed my IT band problem, i had been attributing the pain to arthritis in my knees so far. Love the tips u give us to use the props correctly, thank you.

[@toneandtighten]

You are welcome! I am glad you found this video information and helpful to relieve your pain!

[@Pistodog]

Fantastic Information ! As a senior this is a game changer! 🎉

[@toneandtighten]

Glad you think so!

[@robertferguson6126]

I had a right knee replacement 8 months ago. 5:22 About 1 month into a great recovery I fell on the knee. After several x-rays my orthopedic guy found no damage but my IT band was very tight which significantly hindered my recovery and seems to keep getting gradually worse. Exercise, stretching and stairs are very painful. Does this sound like a tear to the IT band or should I attempt your exercises? I dont want to do more damage if it is a tear.

[@outdooroutpost6061]

I have started having IT band pain due to rucking on the beach and climbing mountains. Bought a Grid Roller and have been studying all these muscles and movements. Thanks for a great video! 🔱🇺🇸💪🏼

[@toneandtighten]

You are welcome, Outdoor Outpost! I hope this video helps you and thanks for commenting!

[@lynnlewis4268]

Great videos! Question for you, should we be rolling and then do the stretching/strengthening activity (video) back to back. Start with rolling and then do the stretching/strengthening? Or the reverse? Or do them on different days? And how many days should we be doing it - everyday? Every other day? Etc. thank you!

[@JQLee-cr5sk]

Hi and Thanks Jared, great video with good instructions, I was always on the lookout for foam rolling tutorials.

[@toneandtighten]

You're very welcome, J.Q Lee! I hope they help you! Thanks for commenting.

[@daniellegodfrey2247]

I'm so glad I found your video!!! Finally, something I can do to help myself!😊

[@toneandtighten]

Glad I could help!

[@alexlok7790]

I’ve got snapping hip syndrome, pretty minor (just snapping) at the moment, I’ve no pain, but want to solve it before it worsen. I can feel my it band snapping over the greater trochanter. Would these exercise also help solve this problem?

[@bhiav]

They will help if you use a flak or "guppy" movement on the roller. And I'd be careful doing this. As in, don't do it too fast. I've actually seen someone dislocate their femoral head doing this.

[@SaulTaboada]

Thank you so much. I was so scared I had injured my knee but it was definitely the tension.!!

[@toneandtighten]

You are welcome, Saul! I am glad this helped you!

[@originaljamtracks]

Excellent video, very helpful and perfectly explained. I learned something new, all the time I was "stretching my IT band" I was in fact doing nothing of the sort!

[@toneandtighten]

Glad it was helpful!

[@Dee-ih2yf]

Excellent explanation and guidance for self-rehab. Thank you fir sharing!

[@toneandtighten]

You are welcome, Derek Hilton! I hope this helps you!

[@susananderson8765]

Thank you. Love the info, just enuf detail, not too much. Just purchased a foam roller.. Its helping. I assume yoga should help with stretching too. Looking for pain relief just below knee.. can you make suggestions?

[@aqeelaallawati4269]

Wonderful tips, I’m using it on my back and it’s helpful to open tight muscles .Would like to know how to stretch and strengthen mid and upper back . Thank you 😊

[@cdnrider6200]

62 year old hockey player here ....so when i work /roll a muscle , how long ? how often ? twice a day?.... Thanks for your time , great instructional videos.

[@toneandtighten]

Once or twice a day is great!

[@andreare9919]

Hi! Great video! What I have to do as first? Rolling, next strength exercise and last stretching?

[@urj210478]

Please give us tips on how to loosen our psoas as well. Thank you.

[@BilalChouiyekh]

Hi doc, first thank you for your videos .. i'm a runner and just get my prize 😂 (it band pain) a month ago i have it band knee pain outside, when i try to do that *bonus it band stretch* i start feeling more pain in the outside of my injured knee, is that normal because my knee is still injured ? because when i do the same stretch on the other leg i don't feel any pain just feeling of stretching. i just found your videos about that issue and i just started doing these exercises

[@wk9573]

Just been given IT band syndrome by a physio so hopefully these will start to help me in my rehab.

[@toneandtighten]

Best of luck!

[@brucewhitaker6405]

I am 84 years old and have difficulty getting on the floor. Am active and like to walk, but I have a tight IT band. Any suggestions?

[@cadj1994]

Love your IT band therapies. My question is in what order do I do all this? Do I roll stretch then strengthen all in same session. Or should I gradually work up to doing all of these Thank you

[@leighvantimmeren-9136]

Do you feel like the foam roller is required for optimal results? How do you feel about a theragun in the same areas instead? Thanks for the info!

[@HAL-dm1eh]

Got some real pain in the outer knee doing box squats (ironically trying to be easier on the knees than with regular squats) and upon research ran upon this. Pain is GONE though there's some muscle soreness from apparently what was knotted. I was almost about to give up on squats because of this. I had no idea how much I needed a foam roller in my life. I also got a thera cane. THANK YOU!!

[@MidnightSpecialist]

Thank you! I suspected these muscles were the issue but this video confirmed it.

[@toneandtighten]

Happy to help, Alex! I I hope this video helps you and thanks for commenting!

[@davidmay9288]

Good video. Need to look past the pain point and focus. Very insightful

[@toneandtighten]

Thank you!

[@beccarose3589]

Holy wow 💜💜 I do yoga almost daily and strength train, I started walking anywhere between 3-6 miles daily a few weeks back (I enjoy being outside) Two days ago I started having pretty severe pain in my right hip that went all along the outside of the leg, wrapped around my knee then down my shin about two inches My husband had to legit carry me up to bed yesterday (I took off from the gym) That being said I’m not a fan of sitting, so I slathered on some deep blue and went for a walk this morning (I did go slower though)...think the cold air helped as it felt a little looser but still tight. My girlfriend mentioned I check out a foam rolling video (I knew it was my IT band and not Sciatica from my familiarity with basic anatomy from yoga) Searched it up and found you This is an extremely winded and long comment to basically say THANK YOU 🙏 💗💗 not gonna lie, the glute was extremely painful rolling out and that little baby muscle in the front of the leg....I still am a little sore but this took away easily 75% (that’s saying a lot since I couldn’t even get up from sitting without cursing 😂) Big hugs and I’m going to find the stretching video now 💗💗 I appreciate you 🙏

[@toneandtighten]

You are so welcome! I am glad you found this helpful and thanks for sharing!

[@debbiescott9709]

Super good and durable. I bought it over a year ago

[@toneandtighten]

Great to hear!

[@mariemiller3033]

love the video, but I've had a left knee total replacement and cannot bend my knee more than 90-100 degrees. I do have the IT band pain and hamstring pain. Is there any modifications that I can do to perform these exercises?

[@dorydisney4158]

Is there a way to make a roller? Would a rolled up yoga mat work? Will the exercises help with no pain but numb feeling?

[@d.debellis5091]

I was doing dude lunges with 10 lb dumbbell and started having issues. I found this site & tried the roller, stretches & strengthening and I actually feel a mild difference. I thought maybe I had hip OA I did a Beachbody video with these lunges with weights and have had this pain that comes and goes ever since. t A question I have is what does the IT paint band pain actually feel like I don’t feel like going to an orthopedic dr who will inject with cortisone

[@shoppersdream]

Nice, thanks! Can you please tell me which Foam Roll is the best since I noticed that you have told a couple of them and now, I am seeing you are showing Gaiam? Thanks

[@la33x]

could weak and inactive glutes be related to this? i have extremely under active glutes, over active hamstrings and really sore knees, trying to figure out how to get rid of my knee ache, how to properly engage the glutes and stop relying on hamstrings to do glute exercises. will try your foam rolling!

[@MsStrong30]

Hi Jared, my IT band pain is on my right leg. I have been rolling out my glutes and it has helped. When rolling out my right side it feels like I'm rolling over a speed bump compared to my left side. Is this normal or to be expected? Thank you in advance. Rick

[@kathyd65]

Do you recommend stretching both sides, even though one is currently hurt, just to keep the areas fully stretched going forward.

[@adorablecats9891]

Thank you so much. Been hurting for probably about 6 years at least. 🥲

[@toneandtighten]

You are so welcome, Anita! I hope these help!

[@unknowndude3817]

Please answer, mine doesn't hurt at all but the outside knee keeps popping when I squat and the outside part of my butt isn't that painfull (pain that's like I just worked out my glutes). Is this an IT Band Syndrome? Thanks

[@lisashaw8]

Planning on starting this asap! Parts 1 and 2

[@toneandtighten]

I hope it helps, Lisa!

[@samyak0301]

Hi. How long can it take to completely recover from the intense IT Band pain while running

[@pritamawaghchaure7067]

Thank you so much, I foam roll only once next morning I feel better while walking Thank you so much again

[@toneandtighten]

You're so welcome! I am glad you found this helpful and thanks for commenting!

[@CoolWater9139]

Hi Jared, can massaging the muscles with a theragun massager have the same effect please? Or is the roller better? Thank you Ann

[@itz4u]

You are the best. I keep coming across your videos and they are amazing. This one made me a newbie sub thanks

[@toneandtighten]

Thank you so much! I appreciate your support!

[@sgtrpalma]

Brother outstanding video!! I appreciate your work!!!

[@toneandtighten]

Thanks for watching!

[@jeremycarr3920]

Hopefully sort my painfull butt, bought a roller, now embracing the pain rolling.

[@brucewhittington3373]

Help with Bilateral Knees replacement rehab

[@Averagedayz971]

lol and your video is 11:11 , meant to be subscribed ! Looking forward to upping my foam rolling game with these videos , thanks doc

[@toneandtighten]

Thanks so much for your support! I hope you find these helpful!

[@jctxcboy36]

I am trying to do your fav IT Band stretch but the pain is a little intense to do the Quad Stretch. How do i get it to loosen up enough to do this stretch. I will be doing my foam roller to see if that helps!

[@christopherwallace2070]

I have always found with my clients that a tennis ball works better in the TFL and Glut medius area.