IT Band Pain / Iliotibial Band Friction Syndrome (Myth Busting | Exercises | Rehab)

💪 Get our Knee Resilience program here: e3rehab.com/programs/resilien...
The purpose of this video is to discuss the IT band, including its anatomy and function, review and dispel previously held beliefs, outline what’s currently known, and provide exercises and management strategies to help with IT band-related symptoms.
💪 PROGRAMS: e3rehab.com/programs/
📩 MAILING LIST (exclusive deals, offers, and information): e3rehab.com/newsletter/
🏆 COACHING: e3rehab.com/coaching/
📝 ARTICLES: e3rehab.com/articles/
👕 APPAREL: e3rehab.com/clothing/
🎧 PODCAST: open.spotify.com/show/5ZbaI14...
AFFILIATES:
👟 Vivo Barefoot: Get 15% off all shoes! - www.vivobarefoot.com/e3rehab
📓 MASS (Monthly Research Review): bit.ly/E3MASS
📚 CSMi: humacnorm.com/e3rehab
🏋️ GYM EQUIPMENT: e3rehab.com/affiliates/
Follow Us:
KZbin: www.youtube.com/@e3rehab?sub_...
INSTAGRAM: / e3rehab
TWITTER: / e3rehab
FACEBOOK: / e3rehab
TIKTOK: / e3rehab
Intro (0:00)
Anatomy & Function (0:15)
Iliotibial Band Friction Syndrome (Previous Beliefs) (0:59)
Dispelling Myths (2:54)
Iliotibial Band Pain (Current Hypothesis) (3:48)
Envelope of Function (4:10)
Load Management & Activity Modifications (5:35)
Running Retraining (6:24)
Resistance Exercise Rationale (7:44)
Exercise Progression #1 (8:36)
Exercise Progression #2 (10:30)
Exercise Progression #3 (11:35)
Exercise Progression #4 (13:17)
Summary (13:59)
-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@E3Rehab]

Thank you for watching! Be sure to check out the blog with references: e3rehab.com/blog/itband/

[@ineedpie683]

Do you have any exercises that will help improve chest soreness? I have concave chest and the sorenesses I am experiencing is around the pectoralis major. The only stretch I know how to do properly is the doorway pectoral stretch. Thank you for making these informative videos they really help me stretch and work my body properly.

[@itz_dj_7705]

Hey I broke my big toe about a year ago I didn’t do any physical therapy I feel off balance and low mobility what should I do

[@ipani1997]

Do you recommend pushing through light pain/discomfort (i.e., up to 2 or 3/10) while doing the suggested exercises, or is it best to allow for proper rest before starting with those?

[@jaywozny866]

I've watched dozens of vids about IT Band pain, including multiple ones from large channels like Bob and Brad or Althlean-X and this is, hands down, the most helpful one I've seen. The inclusion of research citations and the specificity of the exercise recommendations make it very credible and useful. Thank you!

[@jenm6476]

I really appreciate this comment. I too have viewed many of the channels you mentioned seeking relief for my spouse. They haven’t done anything to help him, only aggravate the area. And to the content creator, thank you as well, especially for the many modifications, will add this to his at home rehab routine.

[@whwhywhywhywhywhywhy]

Those two channels are living in a money fueled fantasy land

[@jacobjames59]

I always thought, the knots built up in my lower quadriceps over decades of road running caused the difficulty in walking down a flight of stairs. Realized I was wrong, after watching this video

[@nyrangers731]

Also as far as I know Bob & Brad don't sell anything.

[@PinguimAfricano]

Couldn't agree more!

[@SmokeytheBeer]

I appreciate the citiation of scientific literature so much in your videos. Their is so much bunk, non-evidence based on arguments on the internet that feels like an minefield that you have to navigate to get substantive answers.

[@user-ki9yw5ic5l]

ترجمة

[@IS3000vato]

🙌🏽

[@strongsociety]

y'alls content is so comprehensive I don't bother even making this type of content anymore. I just send my clients your stuff 😂 . Keep up the great work, you're doing a huge service to the world!

[@E3Rehab]

Ha, thanks! We're trying to giveaway as much free information as possible!

[@CarlosVixil]

Quickly becoming my favorite channel. Literally, changing lives.

[@iaroslavdavydiak6439]

Amazing video. The way how you present the material is gorgeous! 👍👍👍

[@perrynurse7118]

Most thorough and accurate IT band presentation I have viewed I will replay this multiple times No short cuts- this is a lot of work!! Thx!

[@salvodazes]

My favorite rehab channel releases a video on my recent problem, amazing. I will be incorporating a few of the progressions and easing up on the fully loaded high rep high set split squats until I get my hips more stable and my IT band pain go away.

[@sterlingnickles7765]

Thank you! Extremely helpful and the cited articles are great.

[@effay83]

appreciate all the work you put in this video. great job.

[@Xtine72]

As a massage therapy student, I am so thankful for your videos! You are an amazing resource and including the citations is so appreciated. I know it’s been said, but having the evidence to back up what you’re saying means I don’t have to “do my own research” and I am incredibly grateful for that! I’m a fan! I’m also a student so although my donations are small now, I’ll continue to support this amazing content as I move through my career. Thank you!!!

[@bukaIapak]

This is gold! I have IT Band pain for over a year, have beeen watching tons of videos about IT Band, and this video is the most comprehensive, scientific, mind blowing to me

[@loriloth4560]

This explains so much. For the first time, I understand what is happening. Thank you

[@stephaniehughes8397]

Excellent video with explanation of IT band syndrome. Love all the exercises with progression from level 1 to 3.

[@fitnessfanfocused5832]

This is amazing! I’ve been training for a marathon but noticed my knee caves in, which now makes perfect sense, so I am gradually trying to train myself to run with a wider stance at the same time strengthening the hip.. Thanks for such an awesome video! God bless you! ❤️

[@Jimmy_Maxwell]

Awesome video! Such great detail of research and anatomy. The stride length and width aspect of ITB issues really rings home for me. Have quite a long running stride which narrows my stride width

[@josephmaestas1730]

Amazing video! Very scientific approach with credited studies and providing an explanation an solution. Subscribed!!

[@petervanderbloomer3279]

Undoubtedly the most informative and helpful video on this topic. As a runner struggling to overcome IT band pain, I'm very excited to begin working through your recommended exercises. Thank you.

[@NR-kz2nj]

Just incredible! I love this channel. Thank you!! 💪🏽

[@tc-3]

Finally, an expert who doesn't just recommend a bunch of gluteus medius strengthening exercises coupled with ITB rolling and “stretching”.

[@AMRPhysiotherapy]

Yes, debunking the foam rolling of the IT band, love it. Great video and edit!

[@lurk7411]

Incredibly well-made video!!

[@Chris-28]

This was an amazing video. Thank you!

[@lavagnolli]

Awesome video! Thank you!

[@daaknait]

Thank you for this. Excellent work.

[@barbaraannmiller170]

Excellent video! Very helpful information! Thank you very much!!

[@domeniquedelafield1278]

Golden 🙏🏼 thank you for this compact, highly educational, and useful video regarding this subject. Blessings

[@susanwildes]

This was SOOOO helpful. Thank you so much!!!

[@JonathanLeggAdventure]

Thanks for the expert advice. I’ll try out the routines!

[@Daniel-ih4zh]

Amazingly thorough video

[@claudiauhlir2282]

Great content! Thanks a lot!

[@beetbmable]

Fantastic video! Thank you!

[@drunkenmunky07]

So this is incredibly helpful and i have searched for answers to my bad knees for a while now, but finally the algorithm has thrown me a bone! Thank you for this! Liked, Subbed and looking for More! Thanks again 🤙🏻

[@donatello0022]

Phenomenal video, so much useful and practical info!

[@neilduns]

Your videos are excellent. Thank you!

[@awfan221]

Very helpful video. As someone who works in a research unit of a research university, I appreciate that you provided an evidence based semi-seminar/workout here! It would make a for a great graduate seminar presentation in a Human Kinetics department.

[@AndiEremie]

Great content, great presentation and great graphics. Thank you for the information. Subscribed.

[@tlelarsson]

This is good. Very good. Keep up this work of yours. As a head of section at the Karolinska Univ Hospital ortopedic unit I recomend this for my junior collegues.

[@philipkim9779]

Thank you for this excellent video.

[@gowesnanjak]

Thanks doc, very clear and informative

[@christopherdavis575]

Very informative! Thank you! Video was well done.

[@srikanthnithyanandammd]

Great video. I love how you guys give evidence based treatment options.

[@E3Rehab]

Thank you, doc!

[@ashemleibakngambamoirangch5416]

The best IT related and treatment video ever

[@cervelott]

Simply excellent!

[@asimkumardas2451]

Really helpful, thoroughly explained

[@doni_kishan7668]

Thank you so much mate ❤

[@jaraddavis9353]

best video i’ve seen on this syndrome. i appreciate you taking into account that the last thing an avid runner wants to here is pause all activity and rest. that just doesn’t work for us 😂❤️

[@kermittherunner]

this has been by far the most informative video in regards to IT band Syndrome. I have been dealing with it since October and I was finally able to run a half marathon. I stopped running for almost a month and a half and focused on strength training, it changed my entire world and now im addicted to weightlifting. Also lost of mobility work and stretching.

[@FitTraveller21]

Great video doc thx🙏🏽

[@MiKe-lr2tp]

Very helpful video. Thank you e3

[@alfromtx245]

This is really helpful. My right IT band has been tight for years. I ended up with ITBS in 2018, to where I was feeling friction on the outside of the knee and it hurt to run. Once I started doing some hip and glue exercises, the pain stopped. However, it's always tight. You have some exercises that I've never tried. I'm planning to incorporate these. Thanks for the great info!

[@nicolejamie]

Wow! Thanks so much. So informative! 🔥

[@trentwilliams7829]

It must be a great feeling to create the best video online regarding a common concern of man. I commend you sir.

[@DavinderSingh-wv7eh]

Thank you for this video! After long hikes, especially on the downhill I get a stabbing pain on the outside of the knee. Your video helps me understand the issues and I will try your exercise options and progressions. Thank you, you might have saved me money/time and more importantly, health.

[@antscottconaty]

How long does the pain usually last for after these long hikes? I want to start rehab but I’ve just done the 3 peaks challenge and the lateral side of my knees are in bits I can barely walk😂

[@Darragh_7]

brillant video, thanks so much

[@jamestoole356]

Excellent. Thank you.

[@user-fk3qe6zt5k]

very helpful, thank you!

[@AMRPhysiotherapy]

Great range of exercises. Will definitely keep these in mind for future reference. Thanks for sharing.

[@niteshmajhi3784]

Thank you so much sir... I was suffered 3 months in pain and naw i saw your videos and naw i feel good on my knee.

[@mefirst7832]

Top video... this really helped me a lot...

[@herdeefrancisco9161]

Very insightful thanks for sharing. Definitely worth to follow you here.

[@haidyyousif2125]

❤ BIG THANK YOU For Dissected problem and Smart solutions suggested

[@kevindittler6524]

This issue occurs also a lot in Olympic weightlifting due to the excessive amount of repetitive clean and jerks/front squat/box jerks. I am currently dealing with this issue for a second time in my career the first time ended up retiring due to not being able to correct the issue even with several months of training off. I have reduced the box jerk and clean and jerk exercises while trying to rehab and add an additional gluteus strengthening exercises. Many of the exercises shown are our regular accessory items such as front foot elevated, Bulgarian split squat type items as well as rear foot elevated exercises with weights. All of the compound squats seem to inflamed the knee first but it’s actually part of the IT issue. Additional research needs to be done in this particular area I am sure there are many Olympic weight lifters that deal with this often on through the career

[@elenichouvarda8229]

Thank you for this video. It helps...

[@koshyvarghese2559]

Very helpful video for IT Band

[@LivingFreeMedia]

Great video, Thanks!

[@loismiller7742]

Excellent. Thank you

[@briang9048]

Just got a total hip replacement last week and being 41 and fit it's alarming when I noticed intense IT band pain with instability in the knee after the surgery, thought it was injured much more permanent, but this gives me hope it can get better with rest and rehab. This second hip replacement is so much more difficult to recover from than my first which was 3 months ago and a breeze. Thanks for your research and wisdom. I just need to chill and not panic.

[@anaholt4739]

I got it pain after pelvic surgery. It is has been almost a year and still in pain. Can you update us on you IT condition? Did you recover?

[@briang9048]

@@anaholt4739 thank you for the response and yes I have fully recovered. I think for me rest was really important but also being fully active and keeping my body moving was important. But no I don't feel any IT band pain or any pain in my knee I almost forgot about it to be honest with you until you reminded me I'm thinking about it now it took about 3 or 4 months of pretty severe pain until it recovered to almost 100%. So sorry are you still going through that pain. Definitely have a physical therapist take a look.

[@anaholt4739]

@@briang9048 I am glad to hear you fully recovered. I am seeing a PT now. I hope my case improves like yours.

[@bernardomalheiros.]

Conteúdo incrível! Obrigado!

[@Brian-oy6th]

Love this, thank you

[@kamac1980]

great video, wow are those split squat isometrics tough! lots of work to do for me! Thanks!

[@inluvwithglitter]

Love the history. This is awesome

[@user-bh1cb6ru9t]

Thanks for this

[@munkherdene1510]

The best video I’ve ever seen, can you make a video about pes anserine bursitis

[@olitonottero7620]

super helpful !!!

[@sylgo]

Guys, you re doing excellent work.

[@E3Rehab]

Thank you!

[@himanshunandiwal0708]

Thank you so much, i went for tracking 10k steps one side and when i was coming back my right knee didn’t support at all. After a long research i found your video.

[@marclua9949]

Great video. My PT suggested not train the glutes and hamstring and focus more on the adductors and quads

[@tvbuster]

Thank you for the video! I thought I had relatively strong legs but these split squat isometric holds are SO hard! I can only get like 40 or 50 seconds!

[@alexag_mindmove3518]

Thanks for vídeo! It’s really good and evidence based. The only thing I dont see are the Side Planks progressions. I suffer a lot about this issue and work on my stregth, but every time I do Side Planks with the outter foot on the ground it is no annoying the sensation and feel a lot of compression on the knee. Instead I do Copenhaguen style Side planks using the other leg and engaging the adductors isometrically.

[@jerry23basket4ever]

Very professional

[@ildikonagy9269]

Bravissimo! Grazie

[@AfroIndo]

Personally, after years of issues on my one leg, the thing that unlocked my pain was realising that my glute medius on that side was completely inactive basically. Working on that has made a world of difference and the knee, hip and back pain is 10% of what it used to be. Thanks to this video , I may have found the final piece of the puzzle - stride width - which by dumb luck I was stumbling toward to mitigate ankle/calf pain on the same leg while wearing boots for the first time.

[@heatherschramm]

Glute med strengthening has been the key for me as well. The side plank hip abduction has done wonders, but my trainer has me do it with bent knees and pelvis pushed forward so it REALLY targets glute meds. It’s been a game changer.

[@fjoa123]

swimming breast stroke did wonders to my knee. The sideways motion of the stroke's kick gently stimulate the outer muscles of the leg.

[@kienancorcoran775]

Very informative

[@Xtine72]

Thanks!

[@E3Rehab]

Thank you!

[@skiperoo]

wow is the only thing that needs to be said well done ...now comes the hard part ...having the courage and the discipline to do any of these ...it is going to be a situation of doing them ro forever being in some from of pain ...so get on with it !!!!

[@periklisspanos7185]

Thank you I will become a doctor

[@kylelebron631]

Thanks

[@7d7____]

Props to this video for admitting that we don’t really know how to get at these things exactly… that takes you miles ahead of where conventional medicine will, and will allow you to finally start down the path of true healing 👁️🧘💡

[@Nature22]

God and the subconscious my can reverse and heal all

[@ncxmiami]

As usual, fantastic video. Super informative, well done and to the point 👌🏻

[@shoryuken0x]

I have said this to many that I thought solved my Problems but this one is for real” thank you!!!” This program is Fckn awesome!! Excuse my language

[@christinagoodwin3783]

You do such a great job on these helpful videos. Can you also address biking recovery strategies like you did with running. I’ll do the exercises but wonder if I can bike at all or when it would be safe to ease back in.

[@ayoubketfi8109]

I am a cyclist too , any updates on your enjury ?

[@debanjansengupta6606]

Please make a video on Bodyweight full body workout routine from beginners to advanced for overall strength, health and fitness.

[@Kayzo64]

Awesome!!!!! Had an ITB injury 2 years ago that kept me from running for 9 months. Most of your exercises were what my physio gave me for my recovery.

[@kivamcelhiney534]

are you running again now?

[@Kayzo64]

@@kivamcelhiney534 Thanks for asking. I have started running again. Ran my first competitive Half marathon on 3 September. Run about 30 -32 miles about 6 days a week. My next race which is also a half marathon will be in December.

[@kivamcelhiney534]

wow and no it band pain? What exercises do you mainly do for running?@@Kayzo64

[@elixhah]

@@Kayzo64 Is there anything else you did? Or did these exercises help you?

[@Kayzo64]

@@elixhah The physio exercises definitely helped speed up my recovery. I also do 30 minutes of stretching after my morning runs and in the evening’s.

[@epiedra99]

Awesome video! In addition to these exercises, are any knee sleeves you recommend to lessen the discomfort when going hiking or running? Thanks!!

[@momonster3000]

This video was super helpful and informative! Love the idea that the poison is also the treatment.

[@sayyamzahid505]

Chris Kyle died in the battle rip

[@zonto22]

Related to biomechanics is footwear / your foot. If you overpronate for whatever reason, that will also cause the same compression over time like was mentioned with respect to hip internal rotation. High arches can exacerbate the problem if not adequately supported. Also consider if your footwear is causing you to alter your gait or causes pain that makes you try to compensate in order to avoid that pain. That happened to me last week. In my case, I went hiking twice last week. No knee pain the first time, despite having a longer step time and not being able to move quickly due to a slippery, rocky trail because of recent rains. Five days later, I tried a slightly longer, slightly harder hike, but was trying out some new shoes I got. Trail was still slippery and rocky (NH White Mountains). The ankle collar and heel counter on the new shoes is too high for me, which was rubbing on my malleoulus on both sides. This, coupled with the camber of the trail itself and the way it was blazed, caused me to internally rotate my hips and send my ankles into eversion to avoid the pain. Over time, this caused the compression on the IT band connection point on my femur, and I had horrible knee pain hiking that I haven't had in a long time. Amidst all of this I've been doing targeted PT for the issue, most of which has been focused on the same exercises shown here. Sufficient rest between hikes, one lighter workout day between, and two days rest before the second hike. All that changed was the shoes!

[@hoppy1970]

Gold! 👍

[@bobbygabriel9574]

This is only done from a running perspective. I'm a low-impact fitness teacher and only get ITB problems on one leg. It is connected to repetitive movement of the knee. I know you can't stretch the ITB but you can stretch the muscles attached to it on the thigh and I find pulling a straight leg across the body with a band while lying on the floor helps the best.

[@justjustjoo]

If it was like you said, why isn't stretching found to be effective in the studies then?