IT Band Syndrome: Strength Training Exercises You Can Do at Home

[@User_ML907]

Tremendously helpful. Thanks for sharing.

[@michaelrowe4324]

Wow, this is by far the best video (and one of the few) I've seen for strengthening and isolating muscles with ITBS. Going to start protocol this week and will let you know. I'm a triathlete and been struggling with ITBS for 4+years. Thanks for the beta!

[@andreaschristo1204]

Yes, I'm a triathlete that started having ITBS issues when training for an ultra. These exercises are exactly what the PT gave me, based on the symptom, strength and range of motion. There was an obvious strength imbalance in my hips and isolated muscles. I stayed away from running for about a month, followed my PT's guide and had no issues when running again. I'm actually faster now. There had been issues for quite a while, but I just wasn't aware since there was no pain. Good luck!

[@MikaelEtienne]

how did it go?

[@marycatyoung4761]

Tennis player here. Tore my PCL in half. Wear a brace to play. Now my ITBS is killing me. Bursitis too. You have given me hope, Thank you.

[@humzarahman1288]

you are an excellent physio. Wish it was possible to see you. Currently suffering my repititive injuries with my back, glutes and tibialis.

[@maryadamson7375]

Thank you for finally clearing up the Right way to help this ITB. U r right on!!

[@papis408]

Wow. Now I know why my IT band is flared up. I’ve been doing all the wrong exercises.. side step, abductor machine etc.. glad I saw this

[@nxtchpforme9154]

Yeah. I will stop abductor machine

[@amirhamza8597]

How many repetitions are in each exercise? Thank you, doctor

[@shawpan0119]

I had ACL surgery a couple of months ago, and I think I've had the ITBS since the surgery. I can't able to walk like a normal person because of the pain I've got. Thank you for sharing.

[@davidbroome6670]

Excellent video. Immediately shared

[@RefenerySun]

Hi there, first off thank you for sharing all this. Then I was wonder if this strenght training can be done while recovering or if my it band syndrome need to be completly healed before proceeding. Thank you very much!

[@lisarobbins6743]

Great Excercises, but there us an echo in your voice, at least on my phone? Thanks

[@emaddarawsheh7420]

Great vid indeed

[@CharlZard19]

Add far as reps and sets and how many times a week. What is preferred?

[@Kitbb77]

How many times a week and per exercise should I do this?

[@Jayd3z]

sweet video man

[@SH-pu9mk]

Thanks for the video . First you said that the tear drop doesn't get worked when running or cycling.. Then towards the end of the video you said that it does when extending you leg during run.. Which one is correct ?? Thanks

[@ashleyh8352]

He said it extends fully when sprinting but not running.

[@penkadimova3665]

7

[@SH-pu9mk]

@@ashleyh8352 tear drop gets worked even if you'r walking. Don't know why it ud be hard to understand. ☺ i wan trying to bring it to the host's attention.

[@BladeAddict8]

Should I take protein after I do these?

[@1light4love]

4:04... Feel SO MUCH better about myself once I noticed she is anchoring with her other hand😂🤣 Until... 7:05

[@laskieg]

That's the cutest motherflipper I've seen. And the girl's pretty too!

[@nimstennis]

Younbthink the guy is cool?? nice to see a mature man here complimenting the Pt Trainer

[@Victoria-vi6pq]

Great for my missing IT band...

[@samwinter5522]

0:29

[@abritandhisbikeinpoland6802]

I dont believe any of it, ive had some IT band problems on and off for years, but never knee pain! I had a lower back operation 20 years ago, and everything i watch read about IT band "NOTHING" works!!!!! Stretch and roll the TFL you all tell me, well if I can find exactly which muscle it is would be good. All these little muscles are so close together, and on all you people's videos we can never really see what you are doing, or the exact spot you are rolling on! Well ive been doing these exercises for a few weeks now, and all I can say is, I have a massive problem now!!! The burning pain down my leg is 100 times worse, I even have knee pain, which is new!!?? It would seem my cycling life is over, nothing Nothing works, it's just getting worse!!!!!!!!!!!???????????

[@LarryMorrow2]

The TFL, Tensor Fasciae Latae is the muscle belly, it is pretty small. The Iliotibial Tract also called the Iliotibial Band would be considered it's tendon, only it's a more complex structure, with a different shape. There are some great 3D animated videos here on KZbin that can help you pinpoint the exact location of the TFL & Iliotibial Band. KenHub is a favorite of mine, & also 3D anatomy lyon. Trail Guide to the Body is a favorite book of mine. Learning their location and functions/actions, also will show you how to stretch them by doing the opposite. I'm not so convinced by the part of this video discouraging the development of the TFL. Surely don't over do it or confuse it with another muscle. I'm the same way when it comes to people working their Psoas Major and calling it "abs", or lumping it in with them & saying "the core". It's another important area to be specific and deliberate. Stretching and lengthening muscles is super important. The body is full of places where nerves can become entrapped / pinched by the muscles they pass between or even through, on their way to the muscle they inervate. Stretching prevents peripheral neuropathy. Radiculopathy is a nerve root problem. Myelopathy is within the spine. Nutritional deficiency can cause nerve problems and prevent older ones from healing properly. Muscles can't function without the nerves & brain. You mentioned your spine so I thought I'd mention the nerves along with the muscle. Orthopedic surgeon Dr. Nabil Ebraheim is another great source of educational videos on here, with muscle & nerve locations + entrapment syndromes. I hope this helps with your recovery.