IT Band Recovery: 2 Essential Exercises and 2 Stretches to Steer Clear Of

IT Band Syndrome, aka iliotibial tract syndrome, is usually treated with the wrong stretches. Although the stretches can provide some short-term relief, they don’t get people long-term relief.
Check out the video to learn the 2 key exercises you NEED to be doing if you have IT Band Syndrome...and also to see which stretches you must stop doing.
Healthcare professionals usually give patients these stretches because they can get momentary relief. Sometimes the relief will last even longer. But often the outer hip and knee pain will come back when the individual gets back to being active again.
The exercises in the video are the best starting point for fixing IT band syndrome. If you’re looking for more exercises and a full plan to improve your knee health then you need to check out our 28 Day Knee Health & Wellness Boost Program.
www.epmanualphysicaltherapy.c...
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[@healthgirlful]

What can i do in place of butt blaster if putting pressure on my knee cap hurts?

[@katieyoung7271]

Can I just say what an absolute gem you are! I’m a 63 year old weight lifter and trainer. I work with people over 50 to gain and maintain functional strength as they age. I use all of your suggestions for my clients and it’s so eye opening for them. Many have had negative experiences with physical therapy and have given up. Thank you for sharing your knowledge!

[@epmanualphysicaltherapy]

Hey Katie, you are most welcome! We appreciate your kind words and your trust in our philosophies. The work that you do is very important and we are so happy to help provide you information that can ultimately benefit them. Thank you so much for watching!

[@jasperbarlow2582]

Thank goodness for people like this, he has explained/ demonstrated more in this video then my NHS physio has in the past 3 or 4 visits, i usually just get a small hands on interaction followed by a paper copy of what to do , well done this man, much respect, i,ll try these exercises, every little helps.

[@runswithhorses1]

I have fought with It band pain in BOTH legs for around 30 years as a runner. When I started doing PT for hip impingement a few years ago, including clam shells, it resolved for a while, then came back in my left leg. It came back to a point I could not walk after only running three miles. I was competing in half marathon trail races and sometimes up to 20 miles. Finally I had Z plasty surgery and bursectomy. I am two months out and will begin running in another month. I think I will keep doing these exercises as maintenance and also to hopefully not have it reoccur on the "good" leg. This is a very frustrating injury to have.

[@caronklug4521]

Is there a standing exercise that I can do for my IT band syndrome when at work?

[@donnabooz2751]

Thank you so much - great advice

[@epmanualphysicaltherapy]

You are very welcome Donna! We appreciate your kind words and support!

[@BRenda-jd3zj]

Very well explained for a dummy like myself to follow easily. I'm very grateful.

[@epmanualphysicaltherapy]

Hey Brenda, You are no dummy! There is tons of information out there and a lot of it is contradictory so it makes it even more confusing. Please know you are doing great! In case you're interested we have and IT Band Help playlist on KZbin that you might find helpful. you can check it out here: “IT Band Syndrome Pain Help” kzbin.info/aero/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T We'd love to hear how you are doing as you progress.🙌 Please take care!

[@louise5906]

Thankyou 🦘

[@epmanualphysicaltherapy]

Hey Louise, it's our pleasure! We appreciate you tuning in. 🌟

[@jasperbarlow2582]

Is it normal to present with ongoing thigh/it band problems after this, i understand that a 12 inch incision was made on lateral side of thigh, were some nerves/other possibly damaged during this procedure? any answers are appreciated.

[@karaleeallen8523]

I dunno if this is related … I had a left sided knee and hip injury - sx for miniscus tear - overcompensated with my right side . Now having numbness on left proximal knee area . Both lateral and medial also with a snapping or almost snapping ( like an elastic) from Tibia to femur over Center of knee cap - not always mostly when cold or when starting motion. Been doing all your glut strength exercises , tail gait swings, walking and stairs toes out. After work have tightness pain ++ in glut med , IT band , quad and calf … I really think it’s starting point us knee .. but I cannot figure out what that pain in my knee is / also aches at night . I was thinking bursitis but I can find no mention of this almost elastic snapping over knee in any symptoms of anything. If I could just figure out what it is I could start to fix it …

[@jasperbarlow2582]

My surgeon has suggested it band bursa following dhs surgery, been ongoing for a few years now, pain with walking especially stairs climbing/ descending, is this , in your opinion viable,and, if so are any medication/ physio available? thanks.

[@epmanualphysicaltherapy]

Hey Jasper! Sorry to hear you are having pain after your surgery :-( some medications may be able to help the pain. These would be the anti-inflammatory meds. For physio, our recommendations in this video would be great! We also have some other great content for this if you are interested in learning more about our recommendations. Here are some links to 2 playlists that may be able to help: “IT Band Syndrome Pain Help” kzbin.info/aero/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T “Hip Bursitis Help” kzbin.info/aero/PLJVIPiFvv1mbheRRRWNQqDfZ0Hvmyymj9

[@juliestrait3263]

Great videos as usual. But where is the link for the 28 day program?

[@epmanualphysicaltherapy]

Hey Julie! Here is the link to both of our 28-day programs: 28-Day Knee Health and Wellness Boost Program The 28-Day Knee Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ACL tears, ligament injuries, chondromalacia patella, cartilage problems and other knee conditions.To learn more please click this link: www.epmanualphysicaltherapy.com/knee-health 28-Day Back Health & Wellness Program The 28 Day Back Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent back conditions like sciatica, herniated disc, spinal stenosis, arthritis and other back problems. To learn more please click this link: www.epmanualphysicaltherapy.com/back-health

[@joanndutton1896]

I cannot kneel. Not even on my bed!

[@epmanualphysicaltherapy]

Hey Joann! If kneeling feels to difficult, you could do standing glute exercises: “Top 6 Standing Glute Exercises To Help Knee Pain” kzbin.info/www/bejne/oHWaeoV4m69go68 Hope this helps!! All the best