IT band syndrome strengthening exercises (FIX IT FOR GOOD)

We demonstrate it band syndrome strengthening exercises in this video and discuss how strengthening can be the solution. For years people with IT Band syndrome have been treated for years with stretching, massage and soft tissue techniques which really don't influence the length or how it functions.
00.00 Our approach to treatment of the ITband Syndrome
0:32 Who get this condition?
2:07 Anatomy of region
3:09 How do I know I have this condition
3:58 Differential Diagnosis- What other conditions can this be
5:14 Common Myths and Treatment Approach of ITBand Syndrome
6:34 Top Strengthening Exercises for ITBand Syndrome
7:59 Straight Leg Raise Hip Abductor in Sidelying
9:19 Pelvic Bridge Unilateral and Bilateral
10:35 Clam Exercise in Sidelying
For a physical therapy consultation, wellness evaluation or hire Tom to speak at your next event email us at [e-mail]
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Who gets this condition?
This conditions is more common in runners, cyclists, hikers or anyone that does repetitive knee flexion movements for their activity.
It appears to affect athletes more than non-athletes. This can occur for patients in labor related fields like carpenters, roofers that require
Repetitive squatting and climbing ladders. Typically not a result of a trauma but more
of common during a repetitive activity especially one that is relatively new or a large increase in activity duration, intensity or frequency.
Anatomy
The ITband is a dense fibrous tissue that extends from the hip and extends to the patella and tibia. It starts at the hip region with attachments at the gluteus maximus, gluteus medius and tensor fascia latae. It provides a passive support of the lateral structures of the knee in conjunction with the lateral collateral ligament and capsular support of the tibiofemoral joint. The actions that the ITband contributes to is to flex, extend, abduct,
and laterally and medially rotate the hip.
How do I know I have a ITband problem?
Often patients relate a lateral joint pain that can cause "snapping" , stabbing and stinging that will occurs around 30-40 degrees of knee flexion. May experience swelling at distal attachments of the ITband at the lateral femoral condyle region.
What other conditions it may be?
This can be confused with a lateral meniscal tear, osteoarthritis of knee and hip, instability at the proximal tibiofibular joint, lumbar radiculopathy, patellofemoral syndrome, and hip dysfunction.
Common myths about Itband
Over the years many people have focused on stretching, massaging and foam rolling the ITband which is been central focus in treating this condition approaches to relieve discomfort. The research shows that the ability to directly stretch the ITband is near impossible through self stretching or foam rolling due the density of these tissues that make up the ITband. However, focusing on stretching of the muscular attachments of the ITband in the hip region of the gluteal maximus, glutues medius and tensor fascia latae and the calf musculature can be done which can aid in improving your condition.
How to treat this condition?
-Using foam rolling, massage and stretching the proximal hip musculature.
-Modify workouts until symptoms are under control adjust for volume, intensity, and frequency
-Check footwear for proper fit
-Begin strengthening of hip and trunk musculature
-Stretch the calf musculature
Primary exercises for IT band Syndrome
Straight leg raises in side lying
Standing Leg Raise with band
Pelvic Bridges
Side Plank
Lunges
Clam Exercises
Thank you for listening to my video! If you got something from this please like it and Share it with a friend or family who may find this helpful!

[@apexmovebetter]

Pinned by Apex Orthopedic Rehabilitation Apex Orthopedic Rehabilitation 9 seconds ago If anyone wants to talk to me about how to move better and are in the New Jersey/New York/Connecticut area call to schedule a visit at our clinic in Paramus and Wyckoff, NJ! Call us at 201-251-2422. #kneepain#kneepainrelief#physicaltherapy#ITband#ITbandstretches#ITbandsyndrome

[@nickwebb6867]

Are these exercises something to do everyday, or day on day off type of exercises?

[@apexmovebetter]

@@nickwebb6867 most people do them 2 -3 times a week.

[@R0ssMacPherson]

hey so ive had pain for over a month and after these exercises and a few others ive gotten to the point where i can run but only on flat terrain. A slight increase in elevation brings the pain right back. Is there anything I can do about that or just keep doing the same exercises?

[@tonyvelo3654]

❤q

[@nunosampaionunes2334]

Thanks a LOT!!! I finally got my knee pain fixed thanks to your exercises. After 6 months of ridiculous doctor's opinions, I almost went for ligament surgery. After all, all I needed to do was just these exercises. 20 days of morning and evening routines and the pain was gone!

[@apexmovebetter]

Great news!

[@mariajaramillo1135]

amen

[@conradtruman2055]

God bless man. Im going to try this, I’ve been down about my pain.

[@apexmovebetter]

@@conradtruman2055 best of luck !

[@ThaPingu]

which exercises did you do? just these ones?

[@michaelhall3864]

Over 7+ years of pain and multiple related issues, five/5 respected and experienced orthopedic surgeons in Central Oregon failed to diagnose my rotated tibia held in place by a tight IT Band. Examinations and thousands of dollars of tests (x-rays, MRI, nerve tests, etc.) indicated nothing to them. They all essentally indicated they did not know why my knee/leg hurt. Finally, a Physical Therapist found my problem, rotated the tibia, loosened the IT band, and gave me exercises. It's sad and disappointing that many others suffer because surgeons only see what they can cut; they're not trained to recognize the obvious. 😢 Thanks Mitch @ Madras PT!!!!!

[@apexmovebetter]

Glad you are better!

[@yannbnt]

How your rotation issue did improve please ?

[@dianescherr2332]

Omg! I'm going through the same thing for the last 6 years.. and it seems you have to diagnose yourself! I felt like my life was over and the surgeon told me that replacing the knee would not help my thigh pain and then I see this morning all these videos on IT band issues and exercises and there might be a God after all lol yeah.. lots of money out the door and still no answers after all these years is very frustrating

[@TheAvgWoman]

I'm a runner and I've had IT Band Syndrome for half my life and I have kept symptoms at bay with the right stretching, yoga and exerxises. These specific ones have kept my hips healthy. Highly recommend.

[@apexmovebetter]

Great to hear!

[@krishnagayathri6990]

Please help me to heal I can't sit more time

[@apexmovebetter]

@@krishnagayathri6990 I’m not sure if I Understand your question

[@radicala246]

how many times a week would you do this routine?

[@robertstanley3253]

I've watched hundreds if not thousands of PT videos and this one is the most well described video I've seen. THANK YOU! And yes...I subbed.

[@apexmovebetter]

Thanks Robert!

[@TheSoltowers]

Very clear explanations and effective strengthening exercises. Thank you.

[@apexmovebetter]

Thanks Saudina!

[@axehafteh6273]

Hi Tom, I would like to extend my outmost appreciation for you and your post as I have been suffering from the ITB pain for the past 15 years not knowing what to do about it. Last week I casually searched for the 'pain of the exterior edge of back knee' and coincidentally found your post After watching it and doing the moves you suggested by some God given miracle my pain disappeared. I was truly speechless noticing that I now I'm free of pain in the back of my knee and I thought to drop you a note and thank you from the bottom of my heart for your amazing post as not only it Magically helped my knee but also it saved me from a long depression that I've been going through because of it. Regards

[@apexmovebetter]

That is wonderful news!!! Thanks for sharing! Best of luck moving forward.

[@NadiaNadia-ny2hy]

The very same thing happened with me.. did the exercises and the pain at the back of my knee disappeared immediately..I was astonished! Thank you.

[@apexmovebetter]

@@NadiaNadia-ny2hy so glad to hear

[@V0LKSJAGER]

Same with me as well, I have no pain but I have a feeling that something is sliding on the side of the knee after lifting a few weights up and down the stairs after a few days. No solution anywhere until I stumbled upon this video. It really helped. Thanks a lot. I am young and healthy and it did help me fix it back and it's normal again.

[@markfoster2947]

Many thanks from the UK for this very informative video!! As a (60 year old) keen mountain biker cyclist who also does other workouts as well i wouldn't have believed that an area of muscle weakness could be responsible for my leg pain that is mainly experienced when walking, but more recently also when cycling. I had gone the route of stretch, stretch, stretch but with very limited or no improvement. Having followed your video and done the suggested exercises a massive improvement has occured within a few days and i will continue with the exercises as part of my routine which also will include a bit less cycling as per your advice . Many thanks for the video, exercises and recommendations!!!

[@M.Elyami]

Best video on the subject I have watched, will get on it asap 🙌

[@svraja88]

I had awful pain from ITB syndrome and it’s completely gone after one set of exercises. Thank you very much!!

[@apexmovebetter]

Your welcome.

[@acer4237]

Excercise starts at 7.45

[@apexmovebetter]

Yes

[@Doktracy]

By far the best IT band exercises I’ve ever found! Adding these to my PT that I do daily for my rehab from tibial plateau fracture.

[@apexmovebetter]

Thanks!

[@tootallzz]

Awesome video thanks for addressing this common problem and explaining the importance of strengthening and cycling movements to assist.

[@apexmovebetter]

Thanks!

[@MissJazzieXX]

Great, useful, clear video! It’s so great to see you explaining why we might get this pain in detail rather than just showing the exercises. I’ve just done 2 sets of the first exercise and the pain/tightness in my knee has reduced loads already! I’ve recently started training for a half marathon and will make sure I add these exercises into my regular strength sessions. Thank you!

[@apexmovebetter]

Great news. Keep it up!

[@ridge5301]

Is it still hurting for you? Did these exercises help?

[@MissJazzieXX]

@@ridge5301 Almost no pain from it, I’ve done the exercises every other day and it’s made such a huge difference!

[@cebolenkosinxumalo1354]

Loving this video, started doing these exercise and all i can say is its definitely helping me with the ITB

[@apexmovebetter]

Glad to hear!

[@himanshusethi7271]

Very helpful video. I'm an active runner too, and racked up the intensity in no time. My IB got rigid, but I've ensured to take ample rest and now, I always stretch my legs in a way that my glute muscles are sufficiently strengthened. It has helped me a lot. I believe, one needs to understand the mechanics of body before diving into High intensity workout. I learned from mistake and by watching several such helpful videos. Thanks a lot for posting 🙂

[@Explorewithme-wb9yn]

I recommend you to try my organic ointment is helpful is excellent you will be surprised with excellent results

[@leeannkearns2273]

Thank you so much for these strengthening exercises! This has helped me so much in a short period of time. Thank you again.❤😊

[@apexmovebetter]

Great to hear!

[@gareththompson795]

I can't thank you enough. I was in so much pain 2 weeks of this while still running 6mile once a week and the pain has completely gone I'm doing 30 of each once in the morning once in the evening. I can now think about uping my distance SLOWLY. What a legend

[@lindaandrie99]

100 percent of the leg/knee pain that just won't go away. I know I also have mild knee arthritis but this video made me say Yes that's where my pain is. Thank you so much for the great video .

[@dollypz]

This was great. Thank you very much. Very informative with easy to follow instructions and not high-end, expense needed.

[@apexmovebetter]

Thanks! Good luck

[@satyanagaraja5982]

Great video. Gets to the point quickly and provides practical steps to treat it. The exercises suggested here are the easiest to perform at home, unlike those suggested in most of the other videos. I've done these ones for 2 days, and notice that my pain is less. I'm confident now that in a week or so it'll go away. Thanks a lot!!

[@apexmovebetter]

Great to hear! Thanks for feedback.

[@anthonyromagnoli4037]

Information is fantastic! Exercises are very descriptive and helpful. Video editing however...

[@rickzabrodski5767]

Well done. My ITB symptoms recently occurred after total hip replacement surgery as I returned to normal ADLs. These exercises instantly identified the residual hip weakness and related instability

[@apexmovebetter]

Great

[@kevincruikshank9371]

Very good on all aspects especially the demos of the exercises.

[@apexmovebetter]

Thanks!

[@meenakshibisht8550]

Thank you for descriptive video.I am struggling with this problem.It comes on and off.Will do strengthening regularly.

[@apexmovebetter]

Good luck!

[@mandym0o]

This helps a lot, thank you. I've had pain on the outside of my knee, self diagnosed as LCL issues. But then over the last few days another pain has developed in my hip, glute min area, making it difficult to bear weight on that leg. I thought the two sources of pain running along the outside of the same leg must be related. Found this video, and it makes so much sense! Thank you! 🙌

[@apexmovebetter]

Definitely could be related. Keep in mind sometimes this can come from lower back. Good luck! Tell us how you do.

[@nazleejaffar3169]

Hi I m from Pakistan...I hv this prob can't offer pray by sitting ...my calcium level high..but now I recover..but mostly , suddenly I feel pain ..can I do this excercise? Plz suggest diet also

[@lgsus4209]

I started boxing so i decided to go for a run at the mountain (around 4miles going up and down hills) and next day i felt pain on the left side on the knee. Couldn't train today so i just did these reps and im already feeling a relief. Thanks doc ill probably do these every knight and morning.

[@tomkardy5775]

Jest Pan wybawca, dziekuje!!

[@losinyen3011]

I have that problem too and it is giving me lots of pain. Thanks for the demonstrations.

[@truebluepatriot2739]

Personally I appreciate and like knowing how the body works i.e., hip bone connected to the knee bone (lol) and the why and how of what can cause injury and the corrective exercises to strengthen where needed. So thanx for the video and I'm a new subscriber as of today!😁

[@paulhoulden]

That lol 😅

[@jonny1943]

F YES!!!! I have asked so many about my pain, this is gotta be it!! THANKS!

[@apexmovebetter]

Good luck!

[@ironheart4996]

Thank you so much, as now I can treat my sister with this🙏🤝👍👌😊.

[@Dookie69uk]

I have had this for the past few months and it's absolute agony, never felt pain so bad in my life. Was going to the docs but I'll obviously try this first. Thanks a bunch.

[@apexmovebetter]

Good luck tell us how you do. Any questions please ask.

[@katkyle71]

OMG the PAIN. I’m desperate. Had total knee replacement on my right knee almost 4 months ago. Been going to PT. About a month ago I started having HORRENDOUS pain on the outside of my knee. Went back to my surgeon and he diagnosed me with IT Band Syndrome. I just started a part-time job 2 weeks ago. I thought I could manage a part time job, but I’m on my feet for 6 hrs a day. My other knee hurts bad now too, due to the bone-on-bone arthritis getting worse. But the IT pain is the worst pain I’ve felt since childbirth. By the time I clock out, I just want to crawl to my car. I’m going to try these exercises to see if I can get some relief. Nothing else is working, and I can’t keep taking 4-6 ibuprofen every 6 hours.

[@jorgeneri7734]

These are pretty much the exact exercises my therapist told me to do. Lunges helped out the most for me

[@apexmovebetter]

Glad to hear!

[@ericmodillas5920]

Thank you so much for the timely information... God bless

[@apexmovebetter]

Tell us how you do!

[@GurudattSinha]

wonderful, thank you. I will be starting to do these right today. Hope it will help

[@apexmovebetter]

Best of luck!

[@nicogaze4319]

Best video. Extremely useful, pain realeases after 2 or 3 repetitions of each exercise. Thanks!

[@apexmovebetter]

Great to hear!

[@lindawelburn9140]

6 years of private and NHS treatment and being told it’s trapped nerve, arthritis, meniscus, torn muscle, etc, no one mentioned this band!

[@noimeballobar6811]

Very interesting. I think i should add this to my routine.. i'm a runner and this help a lot..

[@apexmovebetter]

It can’t hurt.

[@percival23]

Finally, Somebody who gives thier name & credentials. How can you take advice on something like this without knowing there are certified. Way too many people on KZbin with zero background info.

[@sweetpeanmolly]

I have it and I’m 64 and have a small farm. The chores can be overwhelming! Thank you for this information!

[@apexmovebetter]

Great to hear!

[@serrielu8025]

How’s it going 4 months later?

[@jondashun]

Those were all the exercises I used to regularly do and abandoned a few years ago where time restrictions were the excuse and laziness the real reason. Now, I've developed a runner's knee without increasing the endurance work load... Might be that I just learnt an important lesson here. Thank you.

[@apexmovebetter]

Get back to it and running! Good luck!

[@jondashun]

@@apexmovebetterThank you! Managed to get it from cycling and it's been lingering for some time now. Strangely enough, some little runs lately didn't seem to make it worse. :-)

[@athanasiamar4903]

@@apexmovebetter

[@manjitkaur8586]

Thanku vero nice exercisis

[@anitparmar4976]

I had the ITB Syndrome a year ago and everything Tom mentioned definitely worked for me. Nice video👍

[@apexmovebetter]

Great to hear!

[@rashmyanithasingh2208]

That's good and let us thanks God.. I'm also support Tom whatever he said it's true.

[@cinmac3]

I almost thought of supporting,Tom, but,, in as we're driving me crazy.

[@alexmurphy5289]

Really helpful, thank you

[@udayavarma6202]

Very useful sir... thank I just developed this disorder and on right time ,I am lucky enough to watch your video.. Once again thanking you from the bottom of my heart...😊🌻👍.

[@MILAPSHAH1000]

Hi Uday, I have developed similar problem while Hiking. How long did you do this exercise and also how many times a day to get you going?

[@aleksandraalexander4506]

Wow that explains what occurred to me when I started walking more and more a change in my gait. My IB, was surgical cut after 3 fxs in my femur from a car hitting me on my bike. Will start the exercises again. Thanks

[@apexmovebetter]

Good luck!

[@amarshelke2201]

I started getting this pain after jogging for 2 kilometers or so. Have stopped jogging for good. This video explains problem and corrective exercises nicely. Look forward to fix the ITB and resume workouts. Thanks Doc!

[@apexmovebetter]

Tell us how you do. Good luck!

[@sandyxiaomipad6893]

Are u heal now to run again? I have same problem, got pain in the knee when run 2km

[@LIK64]

This is SOOO AWESOME, my right IT band feels like it keeps slipping and it feels like it locks in place and when i try to "unlock it" it is extremely painful, my husband has had 5 knee surgerys each on both knees thru out the years and i told him about the IT band and he had no clue what i was talking about, even a doctor had no clue what i was talking about. Thank you for this video 😂

[@apexmovebetter]

Your welcome!

[@marrun7708]

Excellent Information...Thank you!!!

[@apexmovebetter]

Thanks! Have a great weekend!

[@marinaharris4880]

I had a TKR just over 2 months ago. Recently I became a little over enthusiastic with my rehab and found that my IT band became very irritated and sore (very painful going downstairs in particular). I have been doing these exercises (still on bi-lateral bridge) to safely build strength and relieve pain and am so grateful that I found this site! Massage also helps but foam roller kills! Thank you for the clear explanations and do-able exercises which i can progress with reps, weights and unilaterally as I get stronger.

[@apexmovebetter]

Your welcome! Good luck!

[@nitronate7117]

I am an athlete on my college XC team. I’ve been having IT band pain for about half the season. I’ve been doing the R.I.C.E method everyday along with taking over the counter pain medicine. My athletic trainer tells me basic advice I could practically google. This videos exercises are the last thing I will try before I go to the doctor.

[@apexmovebetter]

Tell us how you do.

[@elisabethzsifko6234]

@@apexmovebetterno No

[@Kimeesunshine]

Why not go to the doctor from the beginning?

[@jaylene3332]

@@Kimeesunshine health insurance costs? Time?

[@mindovermovement6401]

Look for psychosocial factors contributing to your pain if it is more than 3 to 6 months

[@joe1071]

A delicious little add on to the glute bridge is adding something between knees to press the knees together and contact the adductors and glutes at the same time

[@jamesfernandez4664]

Thank you for your precise explanations with demonstration. So helpful. God Bless. From Colombo Sri Lanka 🇱🇰

[@apexmovebetter]

Thanks!

[@paisleyjane9606]

I'm six weeks post-knee replacement. My physical therapist has me doing bridges with my feet on a big exercise ball because my operative knee isn't ready for the pressure of a bilateral bridge yet. It's good for balance as well.

[@wngmv]

That is exactly part of my strength training for a marathon. For me, that is harder than squats and lunges. Later I went to a running specialist and she told me I have decent muscle (for running) everywhere except glutes. That explains the difficulty in ball bridge, as well knee pain only when sprinting lol

[@skyhawaii5446]

Aloha Tom. Great job at explaining I.T band syndrome and issues pertaining to it. I have issues regarding my I.T band. The pain is beyond words and there is no way I can walk, run, or bike. I have modified my entire life to cope with it, and still can't kick the pain. I would like to know if any of your readers have experienced the same level of pain as I have. Pain is pain. Pain to the point where one feels crippled is a whole different level of pain and very difficult to explain to a medical professional who has never experienced it first hand. Again, many thanks for taking the time to make this video.

[@apexmovebetter]

This is often confused with a type of sciatica. I would make sure it is definitely an ITBand issue. Just want to make sure

[@AngelWings1983]

I take fish oil as a pharmacist plus cut all sugar to reduce inflammation in the body. I have noticed without fish oil I have less lubrication.

[@enysuwesti2056]

Hi.. how's your pain? I have same pain for 7 weeks and no improvement 😔 i stop running and doing some treatment bu still have pain 😭

[@skyhawaii5446]

@@enysuwesti2056 I found out that the inside of my knee has a tear. However, the pain is on the out side of the knee. To date, I have not run or biked as the main goal is to function on a daily basis without extreme pain. I opted out of my medical insurance physical therapy because it was not working, I hired a private Physical Therapist/DPT who works with athletes. To date, I continue my P.T exercises and am fortunate to have a Therapist who works with me. I have not received a cortisone shot or a chicken shot in over 2 years. I have also done a lot of Rolfing treatments. This has helped as well. Rolfing is not fun to say the least. Ouch and be sure to shave your legs before you go!!! For cardio, I am fortunate to be able to swim in the ocean on a regular basis all year. I swim without kicking. Looking back on my journey thus far, I remember the start of it. I couldn't even walk up or down the stairs. We all have different situations. I hope this information is helpful and wish you forward progress on your road to recovery. Don't give up!

[@enysuwesti2056]

@@skyhawaii5446 thanks for you reply.. running is my life 😔 and i signed up for marathon next november and i wont give up 👍👍💪💪

[@nat298]

Thank you for the video! As a long-distance runner, I've reinjured my IT band 9 or 10 times over the years. It just keeps happening over and over again! I've finally realized I'm gonna need to do a bit more preventative work rather than simply treating them as they come up. It was definitely the cause of quite a bit of anguish over the course of my college cross country career, but maybe with some of these exercises I'll finally be able to get away from these repetitive injuries. Wish me luck!

[@apexmovebetter]

Good luck! Tell us you do!

[@nikhildehlan6360]

Good luck nat, how's it now? For some time switch to cycling

[@marie-danielleoreilly3468]

Thank you so much for this great , helpful video. Best regards from Switzerland 🇨🇭

[@apexmovebetter]

Your welcome!

[@isabellapermatasari1957]

Cant thank you enough! Good explanation & exercise. I can feel the relief immediately 🥲

[@VeganCrusader]

I get this from drumming .... on the bass drum leg. I think you may be right, sitting on the drum seat for hours begins to cause tension in the gluteal muscles and it creeps down the side of my thigh, and I start getting that soreness right in the side of the knee there where you pointed to early in the video ...

[@davewitty3307]

Lost my insurance when my company fired me after brain surgery. After a few grand mal seizures I’m trying to self diagnose. I can feel the exact location that needs help when I do these exercises. I’m not sure if I have hip, low back or knee pain but I’ll figure it out with true educational videos like this

[@apexmovebetter]

Good luck!

[@TheBrainFlow]

Fantastic video! Thank you!🙂🙏

[@apexmovebetter]

Thanks 🙏

[@silvialand]

Thanks for this one.. I hate exercises but these are exactly the ones I need.

[@apexmovebetter]

Glad to hear!

[@Linci10Linci]

those are definetely best excercises for IT Band syndrome. Also if the pain is really big i have great experience starting just with isometric contraction with these exact same excercises.

[@apexmovebetter]

I’m so glad you’re happy

[@user-qc7hr4my7r]

I just hiked Mt, Leconte and noticed my outside knee starting to hurt when heading down. Also noticed it while hiking rough terrain a couple years ago, hope these exercises help and thanks for sharing them.

[@suej4430]

I cannot believe I came across your comment because I had the same issue coming down Mount Leconte. I think it is simply that it is such a steep decline for about 6 miles that you never get any break. My IT band was screaming by the end of that hike. I am hoping that these exercises will help prevent that severe pain cause I’d like to do that very hike again. Hope you can do it as well without pain!

[@mynnamariebarrientos3743]

​@@suej4430 hi! I am also experiencing this pain. When i go downhills, that's when the piercing pain strikes. However, i can manage to walk uphills. But not the downhills😅

[@VP-bx2jj]

Visiting your video after having TKR with post op IT band pain. Thanks!

[@apexmovebetter]

Glad I could help!

[@babaikhastagir3589]

very helpful video

[@cowgirlkelle5411]

I went to the doctor and they told me maybe tendonitis because I bicycle race. I went to PT and never did anything. I now see this and it appears this was it the entire time... Thank you for this!!

[@apexmovebetter]

Good Luck Working on this! Tell us how you do!

[@JuanCarlosLopez-tj4hh]

They told me the same exact thing. Everything I walk I feel the it band friction

[@swepeuaq]

I was struggling with what seemed like lower back pain and aching in my backside, and could also feel a distinct tightness down my right leg when stretching. I had the same thought that perhaps the cause of the pain was from this tightness, and started glute exercises and massaging an area of tightness behind my knee. I have also started to listen to my body and now include rest days from running and thankfully haven’t had any pain afterwards yet.

[@apexmovebetter]

Glad you are better. Well placed recover days can be very helpful

[@jakefarley9677]

I hate it cause with being a multiple sport athlete I tend to get set back all of the time I’m starting to get upset about it. I love playing but I just want to run full speed again .

[@swepeuaq]

@@jakefarley9677 Now realising the benefits of stretching and resting. Always stretch and massage and stretch again if you can after exercise. Include some flowing stretches before to warm the muscles. Can be difficult to know what or where is causing the pain so do plenty of stretching including upper body. Once you’ve found the cause of pain you’ll better understand how to deal with it through some online research. There are many different techniques but the pressure release method worked for myself, which involved laying on my back and trying to straighten my leg while applying some pressure across the back of the thigh. Also, it is easy to get caught up thinking you need to perform to your maximum ability every day but rest is important to allow yourself to heal or prevent injury. I have competed in triathlons and regularly cycle and run and try to swim. I set my goal to finish my first triathlon and suffered many injuries along the way. I’m not a very good triathlete by any stretch of the imagination but like to stay active. You could try active recovery or alternative days swimming, cycling and running, though not at maximum effort each day. You might even need to remove the cause of the pain for a while, then gradually increase your training over weeks or months unless the pain returns. Hope this might help and you’re injury free soon.

[@apexmovebetter]

@@jakefarley9677 I get it.

[@hmaher1]

Thank you! So easy to understand!

[@apexmovebetter]

Thanks!

[@shahbajmiah9745]

I had a bike fit and extended my pedal to increase my Q factor but was still having it band issues until I found your video thank you so much the pain in literally gone I’ve been suffering with it for 2 years

[@apexmovebetter]

Cool! So glad to hear. As a biker I’m especially pumped you are feeling better.

[@thomash.larsen6932]

Thanks, I will try these exercises 👍 and hopefully get stronger and it will go away 🏃💨

[@apexmovebetter]

Best of luck!

[@thomash.larsen6932]

It works 👍👍👍🏃🏻 thanks

[@apexmovebetter]

@@thomash.larsen6932 great to hear!

[@MILAPSHAH1000]

@@thomash.larsen6932 How long did you do these exercises and how many times a day? Can you please help. I have the same problem.

[@thomash.larsen6932]

@@MILAPSHAH1000 10 minutes a day and it worked immediately

[@osuk1]

I used to have IT band pain n started doing deadlifts at 46 n the pain is history. I was runner but now can't run as long without pain in the knee joints. So I'm going to continue experiment for year

[@apexmovebetter]

Good luck

[@years-ih3uh]

you helped me a lot with this video i had the same symptoms did the exercise twice daily got relief in just a couple of days

[@apexmovebetter]

Great to hear!

[@jameslopez958]

Thanks for sharing this Information Brother 😎✌️

[@DingleDut]

Excises starts at 6:44

[@sarab8771]

Thank you for your descriptive exercise! I've been working out since 2016. Never had any injuries. Cross fit, weightlifting, running occasionaly. When I was a student, back in 2009-2013 I had episodes of lower back pain, and my doctor told me that I should start working out because I was active in high school, and I stoped when I start college. My pain in lower back has gone, somethimes I feel it day or two. After I rest a few days, the pain is gone. 2 weeks ago i was running 15k race. Day after a race I felt pain in my outter knees. I rested few day, then I tried to run, but the pain was there again. Not sure what it is exactly. I ran in new sneakers, and the ground was wery hard, maybe it contribute it. My phisyotherapist says that my quads are too strong, but my adductors seems to be weak. So, I am kindly asking for an advice, because I'm in the middle of my prep for OCR in september and I'm really worried. Thank you very much! (Sorry, English is not my native language).

[@apexmovebetter]

It could be you need to work on the hamstrings to balance out the quadriceps muscles. just make sure The pain isn’t coming from your back Especially with your history of lower back pain

[@sarab8771]

@@apexmovebetter Thank you very much. I' ll keep that in mind. Best regards

[@rashmyanithasingh2208]

Exactly... You're talking right about this description of physical activity in exercise.. about English language by the way your English is correctly matched with narrative language... You're welcome too

[@edgardtorres6162]

Thank you for the information 👍👍👍it helps a lot 👍👍👍

[@apexmovebetter]

Great to hear!

[@MotivationFromHeaven7777]

Thanks Bud !

[@riccardodistasi5757]

Hi! I think it might be very interesting if you did a video about the best exercises to do using the foam roller. I own one but I usally feel awkward using it...it would be awesome to see some exercises raccomended by an expert like you

[@apexmovebetter]

Will do.

[@savpal1757]

What if the clicking happens on the inside of the knee? My whole right side, specially my leg tends to point outwards yet gets crushed when I sleep on my right side. Imbalance? I will try this exercise!

[@apexmovebetter]

Maybe imbalance. That is not the most common area of pain with this condition. These exercises could help.

[@BestPhysiotherapyClinic]

Good content, nicely explained 👍

[@apexmovebetter]

Thanks!

[@steffibaker6121]

Older adult figure skater here. I've had to stop jumping because of pain in the knee diagnosed as weakness in glutes and IT band tightness. Thank you for this video, I'm going to try these exercises.

[@apexmovebetter]

Let’s get back to skating! Tell us how you do!

[@anthonytrujillo4790]

"Repetitive motion, repetitive motion, repetitive motion." This i understand. What i don't understand is after catching COVID my entire body gets inflamed from any type of motion. Golfers elbow. Tennis elbow. IT band syndrome. Stiff muscles. I have it all.

[@apexmovebetter]

We are learning about COVID’s affect on musculoskeletal conditions. Wish I could help you

[@inthedougout301]

Hey, hang in there. Same here. I’m very sorry-this SUCKS.

[@GettinOuttaShit]

Doc, have you ever dealt with young men, affected by severe muscle imbalances, because of limbs lenght discrepancy, even small as of 1cm or slightly more? If yes, how do you treat them usually? I'm one of them, many years of sufferings until PTs discovered my "secret"... Now i'm wearing a lift all the day long, since almost two years... Things are slightly getting better from a postural perspective, but I have so many imbalances yet (one of them is lateral pain to my knees when bent posteriorly, and that's the reason why I found your video). I also had to renounce to go barefoot, with all the mental involvement... I'm also looking for LLS procedures here in Italy. Any suggests? I know you would have to see a patient etc to give diagnoses, but maybe you've seen many cases like this, who knows and you might have some general advice to give... Thank you! Francesco

[@Linci10Linci]

i think i can relate very well with what you feeling as i have also slight leg lenght dicrepancy but the best advice i was ever given is to stop chasing idea of perfectly balanced body and start focusing on getting stronger as a whole. In stronger body those imbalancens can literally disapear... so focus on your glutes, lower back and core and do unilaterlal weighted excercises like split stance squat, staggerd stance deadlift etc...as you will get stronger you wont even notice that you ever had problems

[@LivingFreeMedia]

Thanks, great video!

[@apexmovebetter]

Thanks

[@gersonberthault3880]

Thanks for sharing this video

[@apexmovebetter]

Your welcome!

[@scott-wright]

I’ve bee training all of 2023 for a 15km run next weekend. I’ve done 30 runs this year of various distances and have been fine. The last run I suffered crippling outside of knee pain. I’ve stopped running for a week and been foam rolling everyday. Is there anything I can do to confidently participate in the event on Sunday?

[@tinaf.5546]

For the last two working years, I started to feel what turned out to be ITB Syndrome. I thought I had more arthritis. It turned out to be ITB syndrome. I used to work out with my kinder kids and we used to do a lot of large motor skills. I don't know if that's what caused the ITB Syndrome. I don't fit the scenario for this syndrome. But I have also fallen several times at school and once at home. Maybe that added to the problem. My ITB pain goes from the hip to the outside of the knee. It's excrutiating. Sitting is not my friend. Getting up from a sitting position is very painful and sometimes if I'm not careful, I get that excrutiating pain. I recently found out about Somatic exercises and some are much easier to do than the typical exercises a phys. therapist gives. It appears you use some Somatic exercises but you don't call it that.

[@apexmovebetter]

It may be a lower back issue

[@richardkaz2336]

I'll try that. I'm a senior citizen MTB rider and have started to notice that bending my left knee beyond 90 Deg sitting, the tendon (assume the IT) catched prevents me bending it any further and a lot of pain. However if I just give a slight massage with at that point to get the tendon slip over to the side. I can bend my knee all the way pain free. I doesn't present as a problem while cycling and at this point it has been a work around, however will give the exercises and see if the resolves issue. Cheers.

[@apexmovebetter]

Tell us how you fix. I’m a big mountain biker. Don’t let that knee get in your way!

[@MindyZielfelderArt]

Thank you for a very clear and concise video! I'm not positive that IT band is my issue since I'm not a runner/athlete, but I will try these exercises and see if my pain improves. Much appreciated!

[@apexmovebetter]

Thanks!

[@ruthorrell9605]

I’m not an athlete either but pretty sure I have this as it crops up after say a mile walk. Or any exercise really. Stinging/aching outside of knee. Had it years. 😕

[@jaredyounger9085]

Question: should I foam roll and stretch before doing these to “release” TFL? or is that not necessary? Trying to figure out how these interface with foam rolling and stretching? Thank you so very much. THUMBS UP

[@apexmovebetter]

You can do that as an adjunct to strengthening exercises. You can stretch and foam roll but a large percentage of what makes it better is strengthening.

[@jaredyounger9085]

@@apexmovebetter thank you so much for your amazing help

[@angeloselarja]

@@apexmovebetteris there a sequence of doing stretching and strengthening that is preferable? I usually stretch first, is that alright?

[@apexmovebetter]

@@angeloselarja I prefer a active warm up stretches prior to activity. I gently recommend strengthening after runs or on break days

[@ArleneTaveroff]

Very good information and well explained exercises. Are you aware that the bridge segment is repeated twice?

[@apexmovebetter]

Yes. Must of missed it in editing. Sorry!

[@GurudattSinha]

@@apexmovebetter But good you did that... the first time you did that segment, there was some overlapping text and your hips and exercises got blocked. Good that accidental repetition happened, second time we could see clearly what you were actually demonstrating.

[@TezTezTezTezTez]

Great exercises..thanks 😊

[@apexmovebetter]

Thanks!

[@glendacaines2466]

This is the best for me simple and effective

[@johnp7779]

Have you found that a twisting knee injury can reveal that there has been problems with it band? On both knees Ive had a awkward landing ski injury that led to IT band like symptoms

[@ttvbtwttvbtw5627]

You mean dislocation of the knee to the right?

[@rssony107]

Yes sir

[@ttvbtwttvbtw5627]

@@johnp7779 what do you mean?

[@rssony107]

I met with and accident and got severe injury on my right knee.thr pain is from hip joint to knee.

[@jackwilliam2965]

I remember the million dollar man doing these exercises.

[@dr1lltrckz147]

I can’t run for more than a mile without encountering horrendous IT band pain in my left knee. My tennis season starts in the fall, I need to use this summer to strengthen and stretch the area

[@samisaeed88]

Very informative, thanks alot

[@apexmovebetter]

Glad it was helpful!

[@TanNguyen-wp6mf]

Do you recommend doing these strength exercises daily?

[@apexmovebetter]

2-3x/week with rest days in-between.

[@deeptigurav4632]

I have been suffering from this pain for over 2 years now. I repeated US, dry needling and physiotherapy. It gives me relief until I have a busy day where I am on my feet all day walking and climbing steps. And once it triggers I experience this pain which doesn't allow me to climb steps up or down. I urge you to please guide me. I am not able to do things once I loved doing. Please help

[@apexmovebetter]

I wondering if that is actually ITBamd. Syndrome. It may be a Meniscus or arthritis in the knee

[@deeptigurav4632]

@@apexmovebetter So basically the pain starts at the side of my left knee, where the IT band hurts at the knee and runs down to the sheen area. When I exert myself, it's causes pain when I try to fold my left knee. I had got an MRI done and there is no issue related to meniscus. Is it possible to help me?

[@apexmovebetter]

@@deeptigurav4632 I would try the exercises and maybe look at the possibility of a hip or back contribution to your pain

[@deeptigurav4632]

@@apexmovebetter Thank you 😊 let me try the exercises you taught in this video and see the progress. Thank you so much for your response and help

[@apexmovebetter]

@@deeptigurav4632 good luck. Keep us posted!

[@viveksuryavanshi6165]

that helped. Thanks.