Good video . . . Another way to do the same thing for the IT Band (maybe even better) is using a 12" and then an 18" resistance band about 1/8" x 1.5" for men and a little thinner or narrower for women but NOT one of those thin yoga bands unless it's long and you can fold it over on itself. A thin pull-up band folded over is good if that's what you have. This way you can do it standing and get a better more natural range of motion. Everyone should have a set of bands like what Iron Woody Fitness (and others on Amazon) sell.
@@hikerJohn so at 8:43 when he does the exercise, you don’t need the band to go around the feet? Is that the exercise to do standing or is it something else you do standing? How do you do it standing? Sorry if I got that wrong. Thanks for any help.
@@tnijoo5109 You dont need it around your feet if you do it standing. You can put the band literally anywhere as long as it gives resistance for doing the leg spread. I use the Iron Woody 12 inch - #3 Small Bands or the 12 inch - #4 Medium Bands
I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
@@user-zx5xw4yw2e A month later and I can share that things are still fantastic. EG: A few days ago I did a 2hr MTB ride as hard as I could, no knee brace and zero pain. I tell everyone I know to visit this channel :) I really hope you find the same success as well!!
Can I ask which resistance band(s) you are using? The one in the video looks like an inner tube from a bicycle, but I can only find smaller, latex rings.
I started developing knee pain during a race and would have knee pain for years while running. Doing these exercises eliminated those pesky knee pains permanently and I'm now running multiple times a week pain free for many months already. Wanted to come back here and say thank you so much!
I’m having the same issue, how long did you have to do it? I’m just trying to come up with a target where I will start trying other options, but not sure how much strengthening I should expect to do
I just did a marathon and 16 mile in this started for the first time ever, it was a week ago I did the marathon and my legs felt ok again today I tried doing 5k and straight away was in the same pain he's describing. I want to try these exercises can you send me a link to which band you used.
0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015 and gives more additional information for this one. 4:46 - 05:20 1st exercise, reps based 5:35 - 7:00 1st exercise, time based, (for 60 sec) 7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that). 7:47 - 2nd exercise (09:17 spreading legs) 9:41 - 2nd exercise TORSO forward alternative 10:06 - 2nd exercise EXTENDED MOTION RANGE alternative 11:18 - 3rd exercise (for 45 sec) 12:05 - 4th exercise (for 45 sec) 13:02 General review of episode
Lost my money for three years on physiotherapy and doctors sending me for knee MRIs while after some similar videos I solved it myself. Thank you for bringing the solution to the wide audience.
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
@@mr.physio???? So you're saying that we shouldn't do any of the drills that he demonstrated in this video? He's saying not to foam roll it and to do these drills. But you're saying the exact opposite. Did I misinterpret something? I don't know what to believe now xD
@@caeserzeppeli9230 JUST IGNORE Mr Physio. He doesn't know what he's talking about I've already noticed a difference just in a few minutes (and I've had debilitating pain).
i really dont know what to say man!! I am here from germany, used to run intensively last year (around 25-30km/week). In december i suddenly felt a bad knee pain sparkling down to my feet. Doctor checked with MRT and saw that the meniscus was damaged. Since then they sent my to physiotherapy and ostheopaty. I paid huge amounts for their shit and nothing helped. Nobody and I swear to god no fucking doctor could tell me the pain was from the ILTBS, they told me its sth with my meniscus (I am paying around 900 Eur per month for the health insurance. BUT i watched your video and start doing the excersices and stretching. Last week i finished 3x 5 km run without any Pain!!! Today 6km without pain - i honestly do not know how to thank you man! This definitely changed my life!!! Thank you thank you! God bless you!!!
Wanted to come back and comment on this post because of how well it worked out for me. I had severe itbs for 2 years. I did these exercises *religiously*. I did 2x a day for the first 3 weeks then 1x a day for 4 weeks after that. I'm 10 weeks out now and ran my first 20 miler this week. Started feeling it coming back towards the end so I have to keep doing the exercises. Just wanted to come on here and say thank you. Worked for me. Attached below are the exercises I did in addition to the video. (all banded) 1. Lying leg raise 90 degree bend in top leg (bottom leg flat) x100 reps 2. Fire hydrant x 36 per leg 3. Clamshell x 36 per leg 4. Side lying leg abduction with toes on lifted leg pointing to the floor x 36 per leg 5. Donkey kick x 36 per leg 6. Banded seated leg abduction x12 leaning back x 12 straight back x 12 leaning forward 7. Single leg hip extension x 36 per leg
Hey, man. Did you also do the “stretches” or any sort of IT Band stretches? I’m 7 weeks out from a half marathon I’ve been training for, and I got some ITBS issues. Been doing strengthening stuff, but I’ve read mixed stuff when it comes to “stretching” the IT Band.
Unbelievable, I’ve been to the orthopedist and they couldn’t find why my knee was hurting. One 14 minute video pinpointed what I needed. Thank you Jeff!
Brad C: I hear you! I saw an orthopedic surgeon many years ago and it was an absolute joke I felt like he knew absolutely nothing about the human body!!! It was such a waste of time seeing him that I literally didn't want to pay my copay!
@@nickfowler8810 orthopedists are bone and joint specialists. Generally speaking, issues with soft tissue are more easily diagnosed by physical therapists or other sports medicine specialists (some but not all orthopedists may practice in this area). That being said, an orthopedist should be able to at least refer you to physical therapy. That’s what mine did, after taking x-rays and telling me that my knees were fine. He definitely didn’t just dismiss me after I told him I was in pain, and no doctor should. From there though it’s really best for the PT to examine you and observe your movement in order to diagnose.
Just wondering was it the first exercise on the ground, or the 2nd one that you lean onto your shoulder while standing up that you found most helpful? Thanks
@@lyssiluva8593 good news for you its been really good, did it everyday (been slacking now) from the time i commented it and worked up to 2 minutes on each leg quite quickly it definitely will help you get back running very soon (ran 3k everyday and had a PR 10k after taking 5-7 days off), but things like squats and lunges still hurt, gonna take it srsly again and i believe by the time i get it to 5-10 min hold easily, the knee pain will never be an issue again cheers
I didn't run for 8 years because of pain around the outside of my left knee. I followed these protocols, and have run two half marathon's this year, and done several summits over the summer. Can't recommend this video enough!
Just ran my second triathlon. The first had me immobilized by the 1st mile of the run course. I’ve had this IT band for close to a year and a half. I watched this video, took a break on running, and followed all exercises and stretches. It’s like I never had the pain. Thank you!!!
@@perolito83 personally, I did every exercise in a row. I was fortunate to do them all the week before and they paid off, but I had tried similar exercises in previous weeks so I would imagine I had acquired a little bit of muscle prior. I did like 3 reps of 15 for the exercises and I held every stretch for 40-50 seconds. I quit running for a week and did all stretches and exercises one after the other daily and it worked for me. Maybe you need 2 weeks, but I’m confident it will work.
Thank you! I have been limping for almost a year. Went from lifting weights and running 5miles a day to zero running and not lifting. Orthopedics xouldnt find the reason to my pain. This video made an entire difference
@@brandonaranda7029 Quicker than I expected honestly. 2 weeks of doing these exercises and giving my knees a break from jogs more than a mile and I became quite comfortable. Also I was 25 years old while doing this, so keep that in mind in terms of how quick my body repaired tissue.
Truly shocked. I did the leg lift exercise and 2 stretches at the end. I woke up in the morning and a year of IT band discomfort was gone. I hiked a trail rated difficult and still no pain whatsoever. Thank you!
Thanks man. Is this also a reason why people get patellar tendonitis or quadriceps tendonitis? Because I have both IT band syndrom and quadriceps pain and I know that my glute medius is very weak
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain for ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
I am a 70 year old male, who is in pretty good shape. I've had IT pain since September, but didn't know what it was. I thought i had sciatic nerve pain. I have done these exercises for four days and have obtained more relief than anything that has been tried, including medical care. Thank you very much for this information.
Im a physio and honestly any patient that comes through the door with IT band syndrome, TFL stretching and glute med strengthening is my go to. Top class information being given here and explained perfectly. Foam rolling has its place but not on already irritated areas guys !
For about a month now I've been experiencing awful outside the knee pain for the entirety of downhills while backpacking. A quick RUclips search led me here, and I found the root cause explanation made sense to me. So this week I did this routine twice, along with not foam rolling my IT band. I went backpacking today and spent 4 miles of it on downhills. Aside from about two minutes worth of outer knee pain, the rest of the hike was 100% pain free! I appreciate the knowledge shared in this video, and needless to say I'll be continuing this routine as well as seeking out other glute medius strengthening exercises. 1 month update.... I've kept at this routine and even incorporated other glute exercises and I am 100% pain free now. And this is on the steep and rocky Appalachian Trail.
@@alexbyehi Banded sideways walks. Isometric single leg wall leans. Single leg RDL's while pressing a med ball against a wall with your plant leg. Side plank leg lifts. I also get my wife or daughter to add resistance on the side leg raises Jeff shows in this video. It didn't take much to collapse my leg when I started. Now they have to push really hard to budge my leg! Good luck!
This video changed my life almost over night. I was foam rolling and stretching ALL. THE. TIME. and I kept having the same problems at age 36. THIS EXERCISE has fixed my problem. Now I have WAY fewer problems with my knee and hence hips and other knee. THANK YOU JEFF!
@@hickledav7laying on side. I do this almost every day. I can stretch my IT band and be fine for like 3 minutes but then I need to stretch again. This exercise seems to set me for a while. Also, ive figured our that my "calves" also contributes to patella issues. So I try to strengthen and stretch everything.
It's unbelievable. I'm a skeptic by nature, but it actually works. There is no way in hell I would have ever figured out it was my weak glutes that was causing the sharp pain and snapping sensation in my knee that I've had for the past 4-5 years. I'd usually feel the pain going up and down stairs. The pain is 50% gone, the snapping reduced, and I'm thinking in another couple of weeks it will be totally fixed, as in, non-existent. Color me amazed. THANK YOU for this video!
I’ve battled ITB issues for 5/6 years now. Often it’s really aggravated and I smash anti inflammatory drugs to settle it. I’ve been doing this exercise for 2 weeks now and the change has been MASSIVE. I’ve been able to run pain free on 4 occasions for the first time in a longgg time! 🤘
I've been watching Athleanx since Jeff was posting youtubes in his basement! Every time I have pain, Athleanx is my first stop. Only stop. Thanks for these videos Jeff!
I got it band syndrome 2 years ago when I first started working out and doing jumping Jack's at an obese 270lbs. It did go away but was painful. Down to 170lbs now and trying to add muscle mass. My how times can change quickly
72-year-old 4.0 tennis player here. 20 hours a week minimum. This information is perfect. Had cortisone shots for ITB b4. was getting ready to get one again cause of pain. Found this four days ago. Began exercises. Pain is gone and I played 3 hours of hard tennis yesterday. Great information and thank you.
I’ve had this too, on the right side. I think in tennis we have to firmly plant and anchor off the back foot to drive the forehand. I’ve found that my IT band never loosens back up, no matter what stretches I’ve done. The two circled areas at the hip are where I’ve felt the pain. This guy has great videos.
You were helpful more then my therapist when I had a disk bulge, now this the new thing for me. Was suffering 3 days and not knowing wth is wrong with my hip/knee, tight..After first try felt the relief. Thank you for your knowledge. True magician. Very greatfull.
Watched this last night. Been struggling with IT band pain for a while now. Did one session of these exercises and stretches and the pain went away immediately. Gracias señor Jeff. Damn good.
I can't believe the relief I've experienced from doing these exercises. My bike rides were getting shorter and shorter, and slower and slower, due to discomfort caused by what now turns out to be a solvable problem. I thought knee issues due to age, inherent weakness in the joint, poor fitting saddles, incorrect seat height, ill-fitting clothing etc. Spent a lot of money on trying to find a solution and was a bit down in the dumps about the whole think and I live for my bike and the sport. The stretching alone relieved the immediate discomfort from my hips to knee and have now incorporated them into a pre/post stretching routine. A complete transformation; thanks very much for posting this.
Glad to see lots of cyclists have left comments saying they get relief with these stretches. Currently laying on the couch with ice packs and ibuprofen from MTN biking causing bad IT band pain. (I get it hiking downhill sections of trails as well) Hoping these stretches will help me be able to ride pain-free 🙏
Wow! Just wanted to say thanks for posting this thorough video on this common issue. I've been experiencing this for years, and I was just used to telling people that I had "weak knees", and just avoided activities such as running far or hiking long distances. I bought some basic resistance bands and used them to perform these leg lift exercises daily for the past 6 weeks until these muscles strengthened to the point in which I felt I could almost snap the resistance bands while using two at a time. I literally freaked out when I went on a 15 mile hike with 5,000 ft elevation change and experienced no pain whatsoever! Did a similar hike a few months ago and was in so much pain I limped all the way back to the car, so this is an incredible and life-changing improvement for me. Thanks so much again!
I’ve been doing glute Mede exercises but still have the issue. 5km into my last hike the pain came on. But I haven’t been doing it daily....! Just 2/3 times a week. But I can hold the lateral raise for a minute easy. I guess my TFLs are just even stronger
@@ginavanulzen6681 Has your ITBS improved any further? I'm experiencing now, and the original comment feels way too promising, so I would love your feedback!
I had a lateral knee pain after a badminton match which lasted for over a month. This pain couldn’t even let me squat partially. I did 2 exercises mentioned in the video diligently everyday and now the pain is vanished completely! Thanks @athleanx!!
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I want to thank you and all my physical therapists out there that helped me with my IT band syndrome and lumbar radiculopathy. It started before May, I had this dull ache on my knee that wouldn't go away, by June it spread to my thigh. It became so difficult to lift my right leg, it felt very heavy. I was desperate to get it fixed because of the pain and disability. I saw these exercises, the PT guys exercises etc. With the recommendations of my current PT and these videos, I was able to find the right exercise for me. I am now able to lift my leg to get into my car which was so hard to do. I didn't do all the fancy footwork that your friend was doing but I did the resistance band stretch. So thank you for these videos!
@@qpandrei01 the issue stopped permanently after couple months. Proper posture helps a lot. Before I was putting pressure on my dominant leg which caused the issue.
@@janeileharrison7754 same, I put pressure on my left leg during heavy squats, now I've started doing some couples of exercises I've seen. And btw I appreciate your comment.
Best video on IT band I’ve ever seen. Cannot believe I didn’t seek out an understanding on a conceptual, mechanical level to get to the root cause!! Bravo sir!
Jeff, I've been dealing with adductor tendonitis for a month now. I'm still unsure of what caused it and how to recover. I was advised to stop training adductors for a few months. I've lost a bit of muscle mass for the time I couldn't train but I can now train the rest of the legs pain free. It would really help if your next video was about this problem. How it happens, what to do to avoid and to recover if you already have it. Before you ask: yes, I used the adductor machine :( I'm not one to ask for likes (in fact, I hate it), however I really need Jeff to see this guys. I'm trusting the Athlean-x community on this!
We are so blessed, to have someone like you Jeff. Many people struggling silently with pain and either don't get suffient pain management, from physio, or don't have the 💷 to go private. Thank you so much🙏
RECENT RESEARCH SHOWS THAT THE PAIN THAT ONE FEELS AT THE LATERAL SIDE OF THE KNEE IS NOT THE IT BAND MOVING ACROSS GERDY'S TURBERCLE (FRICTION) BUT RATHER , THE FAT PAD UNDERNEATH BEING COMPRESSED. FOAM ROLLING THAT AREA IS CAUSING MORE COMPRESSION, AS JEFF POINTS OUT. I LOVE YOUR CHANNEL JEFF.
I coach cycle classes and have been waiting for a video that touched on over use and repetitive motion done during cycling - this video is the closest thing I have found. I am experiencing pain now down the outside of my legs when I ride. I would love love a video directed toward cyclists and strength and stretching exercises you would recommend! Give the cyclists some love! Thank you for everything you do, Catherine
IT band pain had stopped my running completely and I couldn't manage more than half a mile without being forced to stop due to the pain. I can happily say, that after watching this video and implementing some of the exercises into my routine that I have been able to resume my running. Nothing had helped previously including stretches, squats, and various leg exercises but after specifically targeting the glute medias, the pain is gone. Love or hate him, Jeff knows his stuff! I will always be thankful for this video getting me running again.
This video by far has been the most helpful in explaining why IT band syndrome happens, and what needs to be done to address it, and fix it forever. Thank you once again Jeff!
Life saving, this WORKS I used to enjoy running because of it band I had to stop, tried everything I am saying everything physio chiropractor .... after almost 7 years randomly I was trying to tell my wife about this problem and randomly clicked on this video, I tired Exercise that was demonstrated and BOOM pain free from first exercise. Now I have been doing this exercise for a week and I feel fantastic after years of non stop discomfort even I could not sit for long time. You know discomfort can make you tired all the time. I could not thank you enough Thank you very much
I've been doing these exercises every day for a week and the pain has nearly gone. Definitely a great routine to keep strengthening my legs and prevent the injury to happen again, thanks Jeff + Jessie ! Also I recommend sleeping with a pillow between the legs
This guy’s knowledge & articulacy are next level. I wish I could find an in-person trainer of this caliber in Sydney. I’m about to take up more serious running & wanted to avoid common issues by prehabbing so this is invaluable 🙏🏻
IT WORKS! My pain suddenly gone, i was feeling pain when walking up and down the stairs and now i can sprint like normal. I was doing the stretching and holding the leg sideway for 1 minute. Thank you so much!
I am currently on my 2nd week of doing the first exercise (11 reps, 3 sets per day) and I am already experiencing amazing results! The pain is getting less and less! Thank you so much!
@Up The Ante I stopped for 3 weeks because I got very busy. I just recently started doing it again for a few days. No bs or what, this is really effective. I am just doing the lie down sideways and raise affected leg for 3 sets of 10 reps.
Update: I'm on my 4th month of doing the exercises, itb pain is gone. It's all part of history. Thank you to this channel for helping. Not an advertisement or anything, just a happy cyclist sharing his positive results.
@@JKDS04 piercing pain on the exact spot as pointed in the video. Usually I feel it slowly gaining intensity the longer I ride my bike especially going uphill.
Hi man, i like only feel this exercise in my front upper hip. Not in the back like he explains. So i kinds gave up on this and i am doing the second one. How did you experience the tensions?
As a golfer, this is a very common pain in the outside upper leg (outside hip?) and you've given me some great exercises and stretching that I haven't seen in other places. Thank you and God bless
Just had 30 minutes using your IT problem exercises for the first time and can honestly say I can feel something had already loosened . Looking forward to more now to help these old legs and bones to run 🏃👍 thank you 😀
THIS IS THE BEST VIDEO EVER!!!! I've been running my whole life, and when I started running more then 10+ Kilometers in a run I developed severe IT Band pain 😒 By doing these hip exercises the pain has been getting better daily! No amount of heat,ice or stretching made a difference, but once I started doing the strength exercises, it started to get better overnight! THANK YOU ATHLEANX !!!!!!!
Thank you Jeff, I started running because of the GYM`s being close and this was the first problem i faced. and within a few weeks of doing these exercises the pain was gone !! thank you !!
My PT gave me the foam roller torture for my IT pain. Never helped one bit. But a friend who is in PT training told me basically what you just did and it helped a ton. I roll out my glut on a softball when it ever feels tight again.
Amazing. I had IT band pain for 6 weeks. Done the painful foam roll. Went to a chiropractor last weekend. They did the same side strength test. I failed it. Did the glute exercise just like this video. Went to the gym & used the hip abduction machine and some core exercises. It worked. I am on my way to recovery. Great content here❤
Thank you for this one my “knee pain” has disappeared in less than a month. I stopped using the prone leg curl and leg extension because they’d hurt my knee-I’m back to using both with zero pain! Huzzah!
I had bad knee pain resulting from a 220km bike ride. I went to PT, iced, and stretched but it didn’t help. Every time I biked the next day I had a lot of pain. However after I found this video and started using the exercises I was able to ride again in just a couple weeks. Thanks Jeff!!!
This worked for me. After 3 years of IT band pain (and a couple failed attempts at fixing it with other strategies), I took a couple months to do this routine about 4x a week. I'm now back up to jogging my pre IT band syndrome distances. Thanks Jeff!
Jeff, I've been doing this for just one week and even after just one week I've already gained 2km per run extra before the pain even starts. This video has absolutely changed my IT band syndrome! Another week or two and I'm convinced my IT band syndrome will be cured forever! Thankyou so much Jeff and all the team!
After right hip replacement in 2018 my right thigh hurt while on my therapy walks. I have struggled with this pain since then. Been refered to doctors for back, and nerve diagnosis. Struggled with right leg being longer after surgery etc. This has worked for me. Thank you sincerely
Just sent this to my wife She’s been having pain in those areas for last 2 yrs. has been to 2 doctors who said they don’t see anything wrong in her X-Rays and MRI. Hope this helps.
Ken, I too have been suffering with an assortment of symptoms from severe hip/back/knee pain, sciatica, numbness in the toes affecting my right side for the last two years. After having hobbled around the first six months, I finally demanded that I have an MRI of which showed nothing of significance according to the doc suggesting that at my age THEN (77), IT was just arthritis......wrong! My right hip joint deteriorated from all the hobbling around, eventually with a cane, that the hip deteriorated 40% in the following year and I am now recovering from a successful total hip replacement done 3 mos. ago, but the periformis is still an issue; therefore, this video has provided valuable info so that I can now focus on the one remaining issue that most likely has so much to do with the pinched or crushed sciatic nerve lying under the periformis muscle itself. My point in writing about my situation is for you to tell your wife to not buy into the ‘just a little arthritis’ excuse....most likely she is much like me in that she’s NOT one to complain but this IS worth complaining about and resolving asap. Had more attention been given to my issue 18 mos ago, the deterioration of my hip may not have occurred.
I want to thank the author of this video for analyzing and solving this problem. Three or four months ago, I was looking for why my knees hurt and found this video. But yesterday, I ran my first marathon. Yes, it was not easy, but I did it at a good pace for the first marathon: 5:50 for 1 kilometer. Thank you again
I can’t tell you how helpful this video was I just had double knee replacements and I was riding a bike and felt something snap through a lot of research, I figured out it was my IT band and started exercising it. I wasn’t able to put any weight on my leg until I started foam rolling. I can’t wait to try these and I really believe that these excercises will help immensely thank you 😭
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly. Good luck😃
I had a moment were my knee had no movement from IT Band and I have felt pain in my hip and knee since. I came across this video and did the exercises and I have pain relief and the ability to move freely. Thank you for this video.
Omg this video was everything!!!! It was only happening in my right leg and as soon as I did the test for each side it was evident my right side was incredibly weaker hence the IT band issues! Did the exercises & stretches & WOW!!!! I feel better already!!! Going to continue until it’s completely strengthened. You’re a Godsend!!! 🙌🙌🙌
I found this video 8 days ago and have been doing the restiance band circle exercise as well as the side leg lifts for the glutes a couple times a day.. every day. It does help but don't jump back into whatever activity you were doing full throttle. Seems like if you take it easy while doing these exercises and stretching for a good month.. its gonna go a long way.
I don't think scoliosis can be prevented. It's a condition that's unique to almost every individual who suffers from it and giving advice on it would be pretty difficult.
@@DanielDimov358 Some can yes there are two types of scoliosis functional and structural. Structural is the one you are born worth and functional comes from improper movement or bad posture.
@@DanielDimov358 structural is caused from deformation in the spine usually from birth. Functionally is one that can come from kyphosis or lordosis which are caused from poor posture, little body awareness, and weak postural muscles. Check out MoveU on instagram or RUclips they can explain this is in a clearer fashion.
Had this for about a month but was still manageable. Then one morning went to go for a run and couldn’t put any pressure it. So I had to skip the run. Same day went through a series of different stretches with only temporary relief. Next morning same issue and couldn’t run. Came across this video watched it once did every exercise as outlined. Felt relief and could put pressure on both legs with no issues. Went on a 5 mile run (same day) with no issues. I’m definitely incorporating this before EVERY run. THANKS!!!👍
I've been struggling with ITB syndrome for over a year now, this video has been an absolute life saver. I was at the stage where I couldn't even run a mile without pain, could barely even cycle. This simple exercise actually works, I've been doing it for a few weeks and already I can run a couple of miles pain free. I'm just going to keep at it and hopefully I'll beat this problem for good.
The stretches from 11.00 onwards reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on RUclips and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the *right angle position* (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!). Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
I tried this but it didn't do anything for my IT band pain. When you say "simply straighten the leg" do you mean straighten it by standing up vertically or straighten it by pushing back and giving the back leg more slack?
@@michaelterry7647- TBF, I already said just get into a 'forward lunge' position (on the leg with an issue) *it will then naturally be at a right angle*. Then simple push up to straighten your leg. That's the exercise.
Plot twist: My IT band issue came back about a month later... sigh. Did some research and tried *Turmeric AND black pepper tablets* (MUST be both) from Amazon , spending abut £10 for 260 tablets from cVIT . My IT band (depending on warm -up) has been at 95% plus ever since. The combination targets bodily inflammation brilliantly! An incredible result after what i'd gone through. Again, hope this helps some : )
Again you're amazing I really appreciate everyone appreciate All the pharaoh information On any subject. My IT ban had been killing me for years, where I would collapse When I pick something heavy up. I did this the 1st day And there was less pain pain I've done it now for 3 days and I have no pain. Again I'm 80 years old And I can snap my body into good shape from all of the information I received from you. These are the things that you have fixed for me my mid back by stretching your arms straight out with your thumbs turned backwards my once my midback by cupping your arms close to your body and pushing back and squeezing . Even my chiropractor could tell the difference it was amazing . If it had not been for you I would not be able to walk walk because I was injured in December and the doctor didn't get me any help until February by then I could not Is sit stand walk sleep. Thank you so so much
This exercise completed changed the game for me. I had crippling knee pain and couldn’t run more than a mile without it flaring up. I’m an avid runner so when this started happening it killed me. After taking a month off of running to heal, and consistently doing these exercises, I’m back running 8+ miles with no pain. THANK YOU SO MUCH!❤
You are a life savor. Feeling way better after my first stretch. I thought i was done hiking 10 miles stretch a day due to right side pain going down/up hills. Back to life now.
Exercises for patellofemoral pain syndrome are similar to IT Band Syndrome. You'll be prescribed glute/hip exercises, with an emphasis on glute med. You might also be prescribed quad and hamstring exercises. Studies show that these options individually are effective for patellofemoral pain syndrome, but if you do them all, they are more effective. You can use some of the glute medius exercises Jeff shows here for that muscle.
i think he has made that video; ruclips.net/video/kbe_DqMJfzg/видео.html try doing the exercise he demonstrated in this video, he references it as a test in the video I've linked but for me, it had instant relief
@HAYAO LEONE i can't feel the pain when I'm running but taking another break is really frustrating, i took a break for a year before and the problem did not resolve. I've been playing through the pain these past couple of years(pain isn't noticeable when playing) , but I've realized if i keep going like this, I'll be a cripple when I'm 40. I had an arthroscopy done a few years back, pain is actually worser than before (maybe a 3/10 compared to a 2/10 before). Somedays my leg feels great, somedays the pain is really frustrating. Can't sleep with my legs bent, if i wake up sleeping in the wrong position my knee will painful the entire day. When squatting (i don't squat when i have pain), the pain arises when I'm rising up from the squat just before I'm completely upright. Also while going down the stairs i can't land on the heel of the opposite foot, so i have to compensate by landing on my toes. Sorry the long reply. Just wondering what i should do
You never fail to deliver. Been in quite a bit of pain for the last few days ever since I overestimated my running capabilities this weekend.. I did all of this and am now experiencing substantial pain relief after just a single session. Many thanks!!
First off, love Jeff and Athlean X. Been doing your workouts for years. Nevertheless, small criticism here... I 100% agree with the premise, but wanted to note that it is the gluteus maximus that partially inserts on the IT band, opposing the TFL. The glut med typically inserts solely on the greater trochanter. Anyway, carry on with all that you do. Love it.
I've had knee pain since about 2016. Always there just telling me to limit myself or risk getting seriously hurt. it got a bit worse when I switched to a full time construction job around 2018. I just kind of accepted it as a pain that would never go away. I've been doing this for a few weeks now and my knee feels better than it has in years. I know it sounds cliche but I really have no idea how to thank Jeff and his crew (yes, that means you, Jesse!) for their hard work, helping people with free content like this to live a happy and healthy lifestyle.
I never comment on videos but THANK YOU FOR THIS! Been doing the workouts and has helped tremendously! Before I couldn’t even flex my left leg because of the terrible pain but now still hurts a tiny bit still doing the workout but now I can squat and flex it without the major pain! I’m a Powerlifter and have been out for months this has been the key and hoping to come back and compete, thank you!
After seeing 5 professionals none of them pegged my ITBand syndrome. Now that I have treated that, it is getting better. The Melt Method has helped a lot but I like your exercises too. Thank you.
In one of my most helpful videos, I show you how to fix "low back" pain instantly. See how right here => ruclips.net/video/DWmGArQBtFI/видео.html
I subscribed to your channel & immediately gained 0.5 A Pound Of Muscle 💪🏻😜👍🏻
Good video . . . Another way to do the same thing for the IT Band (maybe even better) is using a 12" and then an 18" resistance band about 1/8" x 1.5" for men and a little thinner or narrower for women but NOT one of those thin yoga bands unless it's long and you can fold it over on itself. A thin pull-up band folded over is good if that's what you have. This way you can do it standing and get a better more natural range of motion. Everyone should have a set of bands like what Iron Woody Fitness (and others on Amazon) sell.
At 8:43 what type of band is this? The bane of what to search for to buy one. Thanks.
@@hikerJohn so at 8:43 when he does the exercise, you don’t need the band to go around the feet? Is that the exercise to do standing or is it something else you do standing? How do you do it standing? Sorry if I got that wrong. Thanks for any help.
@@tnijoo5109 You dont need it around your feet if you do it standing. You can put the band literally anywhere as long as it gives resistance for doing the leg spread. I use the Iron Woody 12 inch - #3 Small Bands or the 12 inch - #4 Medium Bands
I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
Super happy for you!! Hope I have the same testimony.
@@user-zx5xw4yw2e A month later and I can share that things are still fantastic. EG: A few days ago I did a 2hr MTB ride as hard as I could, no knee brace and zero pain. I tell everyone I know to visit this channel :) I really hope you find the same success as well!!
Can I ask which resistance band(s) you are using? The one in the video looks like an inner tube from a bicycle, but I can only find smaller, latex rings.
Same here Ryan, it’s amazing!
Did you have pain in hip also?
I’m literally crying. I’ve been suffering for 2 years and nothing made it better. But this has healed me and I have no pain anymore. ❤
Adding some timestamps for the demonstrations:
4:46 Test
6:18 Strength Exercise #1
8:43 Strength Exercise #2
10:54 Stretch #1
11:57 Stretch #2
Thank you so much for the timestamps!!
I started developing knee pain during a race and would have knee pain for years while running. Doing these exercises eliminated those pesky knee pains permanently and I'm now running multiple times a week pain free for many months already. Wanted to come back here and say thank you so much!
I’m having the same issue, how long did you have to do it? I’m just trying to come up with a target where I will start trying other options, but not sure how much strengthening I should expect to do
I just did a marathon and 16 mile in this started for the first time ever, it was a week ago I did the marathon and my legs felt ok again today I tried doing 5k and straight away was in the same pain he's describing. I want to try these exercises can you send me a link to which band you used.
0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015
and gives more additional information for this one.
4:46 - 05:20 1st exercise, reps based
5:35 - 7:00 1st exercise, time based, (for 60 sec)
7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that).
7:47 - 2nd exercise (09:17 spreading legs)
9:41 - 2nd exercise TORSO forward alternative
10:06 - 2nd exercise EXTENDED MOTION RANGE alternative
11:18 - 3rd exercise (for 45 sec)
12:05 - 4th exercise (for 45 sec)
13:02 General review of episode
Thank you 🙏🏼
Thanx
Thank you!
Thankyou
Thank you!!!! I need this badly.
Lost my money for three years on physiotherapy and doctors sending me for knee MRIs while after some similar videos I solved it myself. Thank you for bringing the solution to the wide audience.
These kind of videos should be mandatory watch for every athlete or amateur who works out. Thanks Jeff
Y E S
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
@@mr.physio????
So you're saying that we shouldn't do any of the drills that he demonstrated in this video?
He's saying not to foam roll it and to do these drills. But you're saying the exact opposite. Did I misinterpret something? I don't know what to believe now xD
@@caeserzeppeli9230 JUST IGNORE Mr Physio. He doesn't know what he's talking about I've already noticed a difference just in a few minutes (and I've had debilitating pain).
i really dont know what to say man!! I am here from germany, used to run intensively last year (around 25-30km/week). In december i suddenly felt a bad knee pain sparkling down to my feet. Doctor checked with MRT and saw that the meniscus was damaged. Since then they sent my to physiotherapy and ostheopaty. I paid huge amounts for their shit and nothing helped. Nobody and I swear to god no fucking doctor could tell me the pain was from the ILTBS, they told me its sth with my meniscus (I am paying around 900 Eur per month for the health insurance. BUT i watched your video and start doing the excersices and stretching. Last week i finished 3x 5 km run without any Pain!!! Today 6km without pain - i honestly do not know how to thank you man! This definitely changed my life!!! Thank you thank you! God bless you!!!
Wanted to come back and comment on this post because of how well it worked out for me. I had severe itbs for 2 years. I did these exercises *religiously*. I did 2x a day for the first 3 weeks then 1x a day for 4 weeks after that. I'm 10 weeks out now and ran my first 20 miler this week. Started feeling it coming back towards the end so I have to keep doing the exercises. Just wanted to come on here and say thank you. Worked for me. Attached below are the exercises I did in addition to the video. (all banded)
1. Lying leg raise 90 degree bend in top leg (bottom leg flat) x100 reps
2. Fire hydrant x 36 per leg
3. Clamshell x 36 per leg
4. Side lying leg abduction with toes on lifted leg pointing to the floor x 36 per leg
5. Donkey kick x 36 per leg
6. Banded seated leg abduction x12 leaning back x 12 straight back x 12 leaning forward
7. Single leg hip extension x 36 per leg
Hey, man. Did you also do the “stretches” or any sort of IT Band stretches? I’m 7 weeks out from a half marathon I’ve been training for, and I got some ITBS issues. Been doing strengthening stuff, but I’ve read mixed stuff when it comes to “stretching” the IT Band.
What did you stop doing while working through these exercises before running extensively again?
Unbelievable, I’ve been to the orthopedist and they couldn’t find why my knee was hurting. One 14 minute video pinpointed what I needed. Thank you Jeff!
can't agree more!!
Your orthopedist couldn't diagnose IT band syndrome? Its such a common injury... go somewhere else next time
Brad C: I hear you! I saw an orthopedic surgeon many years ago and it was an absolute joke I felt like he knew absolutely nothing about the human body!!! It was such a waste of time seeing him that I literally didn't want to pay my copay!
@@nickfowler8810 orthopedists are bone and joint specialists. Generally speaking, issues with soft tissue are more easily diagnosed by physical therapists or other sports medicine specialists (some but not all orthopedists may practice in this area). That being said, an orthopedist should be able to at least refer you to physical therapy. That’s what mine did, after taking x-rays and telling me that my knees were fine. He definitely didn’t just dismiss me after I told him I was in pain, and no doctor should. From there though it’s really best for the PT to examine you and observe your movement in order to diagnose.
Just wondering was it the first exercise on the ground, or the 2nd one that you lean onto your shoulder while standing up that you found most helpful? Thanks
Took a week off and did these exercises 3 times a day. Just been out today for a 4 mile pain free run. THANK YOU!
congrats man, i hope i can get to that point too
@@MK-zf6or bro my shit has been hurt for 3 years from football how’s ur doing ? I’m js starting to do these today
@@lyssiluva8593 good news for you
its been really good, did it everyday (been slacking now) from the time i commented it and worked up to 2 minutes on each leg quite quickly
it definitely will help you get back running very soon (ran 3k everyday and had a PR 10k after taking 5-7 days off), but things like squats and lunges still hurt, gonna take it srsly again and i believe by the time i get it to 5-10 min hold easily, the knee pain will never be an issue again
cheers
Amazing!
I didn't run for 8 years because of pain around the outside of my left knee. I followed these protocols, and have run two half marathon's this year, and done several summits over the summer. Can't recommend this video enough!
Just ran my second triathlon. The first had me immobilized by the 1st mile of the run course. I’ve had this IT band for close to a year and a half. I watched this video, took a break on running, and followed all exercises and stretches. It’s like I never had the pain. Thank you!!!
Do you do all the exercises in a row? for how long and how many times a week?
@@perolito83 personally, I did every exercise in a row. I was fortunate to do them all the week before and they paid off, but I had tried similar exercises in previous weeks so I would imagine I had acquired a little bit of muscle prior. I did like 3 reps of 15 for the exercises and I held every stretch for 40-50 seconds. I quit running for a week and did all stretches and exercises one after the other daily and it worked for me. Maybe you need 2 weeks, but I’m confident it will work.
Thank you! I have been limping for almost a year. Went from lifting weights and running 5miles a day to zero running and not lifting. Orthopedics xouldnt find the reason to my pain. This video made an entire difference
How long did it take you to completely heal
@@brandonaranda7029 Quicker than I expected honestly. 2 weeks of doing these exercises and giving my knees a break from jogs more than a mile and I became quite comfortable. Also I was 25 years old while doing this, so keep that in mind in terms of how quick my body repaired tissue.
Truly shocked. I did the leg lift exercise and 2 stretches at the end. I woke up in the morning and a year of IT band discomfort was gone. I hiked a trail rated difficult and still no pain whatsoever. Thank you!
There are a million IT videos but this one finally broke through to me. Thanks.
100% legit. As a PT, I do all this with my patients every day 💪👍
Thanks man. Is this also a reason why people get patellar tendonitis or quadriceps tendonitis? Because I have both IT band syndrom and quadriceps pain and I know that my glute medius is very weak
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain for ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly.
@Follow the howl patients.
@@ResistanceOfficially
☺️
Screw youuu brandon
I am a 70 year old male, who is in pretty good shape. I've had IT pain since September, but didn't know what it was. I thought i had sciatic nerve pain. I have done these exercises for four days and have obtained more relief than anything that has been tried, including medical care. Thank you very much for this information.
Im a physio and honestly any patient that comes through the door with IT band syndrome, TFL stretching and glute med strengthening is my go to. Top class information being given here and explained perfectly. Foam rolling has its place but not on already irritated areas guys !
Hello, I've trained my glute med for a year and suddenly my IT band syndrome came back. Do you have any other suggestions of something I could do?
He's giving out pages of a physical therapy textbook worth of knowledge for free.
He’s the man
He has 9m subscribers. It's not for free.
Aleksa Jankovic its free for you, all you have to do is press skip ad for hundreds of dollars worth of information.
He's awesome
Aleksa Jankovic
Oh I know, knowledge that doesn’t directly ask me for my credit card but my time.
I wish I could have Jeff as my trainer, mom, dad, brother, doctor, teacher, counselor, and just overall life guide
He is ready to become your next dad
Well do the next best thing and pay for one of his courses go over to his website
Anirvin Vaddiyar me tooooooo
@@fracritel their worth every penny
pffft tell me about it
For about a month now I've been experiencing awful outside the knee pain for the entirety of downhills while backpacking.
A quick RUclips search led me here, and I found the root cause explanation made sense to me.
So this week I did this routine twice, along with not foam rolling my IT band.
I went backpacking today and spent 4 miles of it on downhills. Aside from about two minutes worth of outer knee pain, the rest of the hike was 100% pain free!
I appreciate the knowledge shared in this video, and needless to say I'll be continuing this routine as well as seeking out other glute medius strengthening exercises.
1 month update.... I've kept at this routine and even incorporated other glute exercises and I am 100% pain free now. And this is on the steep and rocky Appalachian Trail.
what were the other glue exercises you did? curious cause I'm experiencing something similar!
@@alexbyehi Banded sideways walks. Isometric single leg wall leans. Single leg RDL's while pressing a med ball against a wall with your plant leg. Side plank leg lifts. I also get my wife or daughter to add resistance on the side leg raises Jeff shows in this video. It didn't take much to collapse my leg when I started. Now they have to push really hard to budge my leg! Good luck!
I am a recovering paraplegic and you have taught me more about my body's mechanics than any of my therapist. Thank you so much🙏🙂
Good luck man. Wish you the best
This video changed my life almost over night. I was foam rolling and stretching ALL. THE. TIME. and I kept having the same problems at age 36. THIS EXERCISE has fixed my problem. Now I have WAY fewer problems with my knee and hence hips and other knee. THANK YOU JEFF!
Which exercise did you find was the most helpful? On the floor or the one standing and leaning? Thanks
@@hickledav7laying on side. I do this almost every day. I can stretch my IT band and be fine for like 3 minutes but then I need to stretch again. This exercise seems to set me for a while. Also, ive figured our that my "calves" also contributes to patella issues. So I try to strengthen and stretch everything.
It's unbelievable. I'm a skeptic by nature, but it actually works. There is no way in hell I would have ever figured out it was my weak glutes that was causing the sharp pain and snapping sensation in my knee that I've had for the past 4-5 years. I'd usually feel the pain going up and down stairs. The pain is 50% gone, the snapping reduced, and I'm thinking in another couple of weeks it will be totally fixed, as in, non-existent.
Color me amazed. THANK YOU for this video!
I’ve battled ITB issues for 5/6 years now. Often it’s really aggravated and I smash anti inflammatory drugs to settle it. I’ve been doing this exercise for 2 weeks now and the change has been MASSIVE. I’ve been able to run pain free on 4 occasions for the first time in a longgg time! 🤘
Holy crap I have this and didnt even know! I ride bike all the time and I get outside knee pain. This channel is amazing.
Nice intro fella.
back when i did alot of unevem ground running, i had to stretch my IT band all the time. now i got into biking and my it band pain cameback
I always thought it was just my quad.
I've been watching Athleanx since Jeff was posting youtubes in his basement! Every time I have pain, Athleanx is my first stop. Only stop. Thanks for these videos Jeff!
Using Adidas pants to illustrate the IT band. Only you Jeff lol
@@chjeltness yes!
@@-yourandyoureare2different612 your sick
@@cl759 you're*
@@chjeltness no
I got it band syndrome 2 years ago when I first started working out and doing jumping Jack's at an obese 270lbs. It did go away but was painful. Down to 170lbs now and trying to add muscle mass. My how times can change quickly
72-year-old 4.0 tennis player here. 20 hours a week minimum. This information is perfect. Had cortisone shots for ITB b4. was getting ready to get one again cause of pain. Found this four days ago. Began exercises. Pain is gone and I played 3 hours of hard tennis yesterday. Great information and thank you.
I’ve had this too, on the right side. I think in tennis we have to firmly plant and anchor off the back foot to drive the forehand. I’ve found that my IT band never loosens back up, no matter what stretches I’ve done. The two circled areas at the hip are where I’ve felt the pain. This guy has great videos.
You were helpful more then my therapist when I had a disk bulge, now this the new thing for me. Was suffering 3 days and not knowing wth is wrong with my hip/knee, tight..After first try felt the relief. Thank you for your knowledge. True magician. Very greatfull.
When Jeff hits a roundabout he drives straight through it to prevent internal rotation in the shoulders.
That actually had me laughing out loud...deserves more credit!
Ben Dean 😂😂😂😂 i died
Such a British joke
But he drives the wrong way round cos he's a yank...
Not sure they have roundabouts in the states do they!? 🤷♂️😂
Watched this last night. Been struggling with IT band pain for a while now. Did one session of these exercises and stretches and the pain went away immediately. Gracias señor Jeff. Damn good.
Did the pain immobilise your leg in a way? Struggle to walk with the pain until it goes away itself?
I can't believe the relief I've experienced from doing these exercises. My bike rides were getting shorter and shorter, and slower and slower, due to discomfort caused by what now turns out to be a solvable problem. I thought knee issues due to age, inherent weakness in the joint, poor fitting saddles, incorrect seat height, ill-fitting clothing etc. Spent a lot of money on trying to find a solution and was a bit down in the dumps about the whole think and I live for my bike and the sport. The stretching alone relieved the immediate discomfort from my hips to knee and have now incorporated them into a pre/post stretching routine. A complete transformation; thanks very much for posting this.
Glad to see lots of cyclists have left comments saying they get relief with these stretches. Currently laying on the couch with ice packs and ibuprofen from MTN biking causing bad IT band pain. (I get it hiking downhill sections of trails as well)
Hoping these stretches will help me be able to ride pain-free 🙏
Thank you, my wife has suffered from IT band pain for years. I will be sure to show her this so she can find relief.
Wow! Just wanted to say thanks for posting this thorough video on this common issue. I've been experiencing this for years, and I was just used to telling people that I had "weak knees", and just avoided activities such as running far or hiking long distances.
I bought some basic resistance bands and used them to perform these leg lift exercises daily for the past 6 weeks until these muscles strengthened to the point in which I felt I could almost snap the resistance bands while using two at a time.
I literally freaked out when I went on a 15 mile hike with 5,000 ft elevation change and experienced no pain whatsoever! Did a similar hike a few months ago and was in so much pain I limped all the way back to the car, so this is an incredible and life-changing improvement for me. Thanks so much again!
I’ve been doing glute Mede exercises but still have the issue. 5km into my last hike the pain came on. But I haven’t been doing it daily....! Just 2/3 times a week. But I can hold the lateral raise for a minute easy. I guess my TFLs are just even stronger
@@ginavanulzen6681 Has your ITBS improved any further? I'm experiencing now, and the original comment feels way too promising, so I would love your feedback!
You able to run?
@@ginavanulzen6681 you probably weren't doing them with the correct form to target only the glute med not the tfl
I had a lateral knee pain after a badminton match which lasted for over a month. This pain couldn’t even let me squat partially. I did 2 exercises mentioned in the video diligently everyday and now the pain is vanished completely!
Thanks @athleanx!!
I never heard of the IT band until now. Thanks Jeff.
What do you do for money because I swear I see you everywhere at every time
Yo, lately I've seen you comment on a whole bunch of videos.
I see your also trying to look like jotaro
😂
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/fix-it-band
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
ATHLEAN-X™ first
Me2
dammit! lol
😢 One day
ATHLEAN-X™ awesome!
This video helped me fix ITBS permanently. Couldn't run for years and now doing marathons. Amazing content, very grateful
I want to thank you and all my physical therapists out there that helped me with my IT band syndrome and lumbar radiculopathy. It started before May, I had this dull ache on my knee that wouldn't go away, by June it spread to my thigh. It became so difficult to lift my right leg, it felt very heavy. I was desperate to get it fixed because of the pain and disability. I saw these exercises, the PT guys exercises etc. With the recommendations of my current PT and these videos, I was able to find the right exercise for me. I am now able to lift my leg to get into my car which was so hard to do. I didn't do all the fancy footwork that your friend was doing but I did the resistance band stretch. So thank you for these videos!
I've only done the second workout for 2 days and I'm feeling a huge difference. Will be doing them all tomorrow. Great info Jeff!
Please report on your condition. Im having this since last month.
@@majeszczak If you’re consistent it works wonders. I also balance it with these stretches ruclips.net/video/10djgkzwsFk/видео.html for Hip Pain
@@janeileharrison7754 it last forever? Or you keep doing exercises to prevent it appearing again
@@qpandrei01 the issue stopped permanently after couple months. Proper posture helps a lot. Before I was putting pressure on my dominant leg which caused the issue.
@@janeileharrison7754 same, I put pressure on my left leg during heavy squats, now I've started doing some couples of exercises I've seen. And btw I appreciate your comment.
Best video on IT band I’ve ever seen. Cannot believe I didn’t seek out an understanding on a conceptual, mechanical level to get to the root cause!! Bravo sir!
Jeff, I've been dealing with adductor tendonitis for a month now.
I'm still unsure of what caused it and how to recover. I was advised to stop training adductors for a few months.
I've lost a bit of muscle mass for the time I couldn't train but I can now train the rest of the legs pain free.
It would really help if your next video was about this problem. How it happens, what to do to avoid and to recover if you already have it.
Before you ask: yes, I used the adductor machine :(
I'm not one to ask for likes (in fact, I hate it), however I really need Jeff to see this guys. I'm trusting the Athlean-x community on this!
Go see a doctor bro. Jeff cant diagnose you through a youtube comment.
peaches and cream resting the injured area is effective in terms of the healing process
Rendoir buy BPC-157 and inject near the injury site. Google the studies
loosen up adductors first. then isometrics -> some eccentric works -> resistance training. and never stretch
Go see a doctor
We are so blessed, to have someone like you Jeff. Many people struggling silently with pain and either don't get suffient pain management, from physio, or don't have the 💷 to go private. Thank you so much🙏
RECENT RESEARCH SHOWS THAT THE PAIN THAT ONE FEELS AT THE LATERAL SIDE OF THE KNEE IS NOT THE IT BAND MOVING ACROSS GERDY'S TURBERCLE (FRICTION) BUT RATHER , THE FAT PAD UNDERNEATH BEING COMPRESSED. FOAM ROLLING THAT AREA IS CAUSING MORE COMPRESSION, AS JEFF POINTS OUT. I LOVE YOUR CHANNEL JEFF.
Please stop shouting.
I coach cycle classes and have been waiting for a video that touched on over use and repetitive motion done during cycling - this video is the closest thing I have found. I am experiencing pain now down the outside of my legs when I ride. I would love love a video directed toward cyclists and strength and stretching exercises you would recommend! Give the cyclists some love! Thank you for everything you do, Catherine
This man is an absolute genius. Can't believe how much this helped, finally got rid of pain that had been bothering me for a year
IT band pain had stopped my running completely and I couldn't manage more than half a mile without being forced to stop due to the pain. I can happily say, that after watching this video and implementing some of the exercises into my routine that I have been able to resume my running. Nothing had helped previously including stretches, squats, and various leg exercises but after specifically targeting the glute medias, the pain is gone. Love or hate him, Jeff knows his stuff! I will always be thankful for this video getting me running again.
Jeff has thanked me for being a loyal subscriber...thank you too Jeff
This video by far has been the most helpful in explaining why IT band syndrome happens, and what needs to be done to address it, and fix it forever. Thank you once again Jeff!
Life saving, this WORKS I used to enjoy running because of it band I had to stop, tried everything I am saying everything physio chiropractor .... after almost 7 years randomly I was trying to tell my wife about this problem and randomly clicked on this video, I tired
Exercise that was demonstrated and BOOM pain free from first exercise. Now I have been doing this exercise for a week and I feel fantastic after years of non stop discomfort even I could not sit for long time. You know discomfort can make you tired all the time. I could not thank you enough Thank you very much
I've been doing these exercises every day for a week and the pain has nearly gone. Definitely a great routine to keep strengthening my legs and prevent the injury to happen again, thanks Jeff + Jessie ! Also I recommend sleeping with a pillow between the legs
This guy’s knowledge & articulacy are next level. I wish I could find an in-person trainer of this caliber in Sydney. I’m about to take up more serious running & wanted to avoid common issues by prehabbing so this is invaluable 🙏🏻
IT WORKS! My pain suddenly gone, i was feeling pain when walking up and down the stairs and now i can sprint like normal. I was doing the stretching and holding the leg sideway for 1 minute. Thank you so much!
I am currently on my 2nd week of doing the first exercise (11 reps, 3 sets per day) and I am already experiencing amazing results! The pain is getting less and less! Thank you so much!
@Up The Ante I stopped for 3 weeks because I got very busy. I just recently started doing it again for a few days. No bs or what, this is really effective. I am just doing the lie down sideways and raise affected leg for 3 sets of 10 reps.
Update: I'm on my 4th month of doing the exercises, itb pain is gone. It's all part of history. Thank you to this channel for helping. Not an advertisement or anything, just a happy cyclist sharing his positive results.
@@JKDS04 piercing pain on the exact spot as pointed in the video. Usually I feel it slowly gaining intensity the longer I ride my bike especially going uphill.
Hi man, i like only feel this exercise in my front upper hip. Not in the back like he explains. So i kinds gave up on this and i am doing the second one. How did you experience the tensions?
This guy is just the most useful man I. The industry. A wealth of no bs knowledge provided for mostly free in a virtually no bs manner.
Excellent! Placing the focus on the glut medius to offload the band WORKS faster/better than any other approaches tried. Thx!
As a golfer, this is a very common pain in the outside upper leg (outside hip?) and you've given me some great exercises and stretching that I haven't seen in other places. Thank you and God bless
Just had 30 minutes using your IT problem exercises for the first time and can honestly say I can feel something had already loosened . Looking forward to more now to help these old legs and bones to run 🏃👍 thank you 😀
THIS IS THE BEST VIDEO EVER!!!! I've been running my whole life, and when I started running more then 10+ Kilometers in a run I developed severe IT Band pain 😒 By doing these hip exercises the pain has been getting better daily! No amount of heat,ice or stretching made a difference, but once I started doing the strength exercises, it started to get better overnight! THANK YOU ATHLEANX !!!!!!!
Thank you Jeff, I started running because of the GYM`s being close and this was the first problem i faced. and within a few weeks of doing these exercises the pain was gone !! thank you !!
My PT gave me the foam roller torture for my IT pain. Never helped one bit. But a friend who is in PT training told me basically what you just did and it helped a ton. I roll out my glut on a softball when it ever feels tight again.
Same here. I foam rolled a mild IT band issue and it flared up really badly and turned into a full limping not walking issue.
Amazing. I had IT band pain for 6 weeks. Done the painful foam roll. Went to a chiropractor last weekend. They did the same side strength test. I failed it. Did the glute exercise just like this video. Went to the gym & used the hip abduction machine and some core exercises. It worked. I am on my way to recovery. Great content here❤
5:26 2 Tests
6:05 Exercise
7:03 Watch out
7:52 Runners IT band
8:48 Exercise
9:34 Torso variation 1
10:03 Torso variation 2
10:51 Stretch 1
11:56 Stretch 2
Thank you for this one my “knee pain” has disappeared in less than a month. I stopped using the prone leg curl and leg extension because they’d hurt my knee-I’m back to using both with zero pain! Huzzah!
Everyone talks about runners and cyclists. I lift and I am pretty sure I got this from improper form on squats .
I had bad knee pain resulting from a 220km bike ride. I went to PT, iced, and stretched but it didn’t help. Every time I biked the next day I had a lot of pain. However after I found this video and started using the exercises I was able to ride again in just a couple weeks. Thanks Jeff!!!
This worked for me. After 3 years of IT band pain (and a couple failed attempts at fixing it with other strategies), I took a couple months to do this routine about 4x a week. I'm now back up to jogging my pre IT band syndrome distances. Thanks Jeff!
Jeff, I've been doing this for just one week and even after just one week I've already gained 2km per run extra before the pain even starts.
This video has absolutely changed my IT band syndrome! Another week or two and I'm convinced my IT band syndrome will be cured forever! Thankyou so much Jeff and all the team!
How is it now?
Tell us plz
Adam Smith how is it now and how many times did you do it per week
How is it now please
He not telling you,he died.
After right hip replacement in 2018 my right thigh hurt while on my therapy walks. I have struggled with this pain since then. Been refered to doctors for back, and nerve diagnosis. Struggled with right leg being longer after surgery etc. This has worked for me. Thank you sincerely
Just sent this to my wife She’s been having pain in those areas for last 2 yrs. has been to 2 doctors who said they don’t see anything wrong in her X-Rays and MRI. Hope this helps.
Ken, I too have been suffering with an assortment of symptoms from severe hip/back/knee pain, sciatica, numbness in the toes affecting my right side for the last two years. After having hobbled around the first six months, I finally demanded that I have an MRI of which showed nothing of significance according to the doc suggesting that at my age THEN (77), IT was just arthritis......wrong! My right hip joint deteriorated from all the hobbling around, eventually with a cane, that the hip deteriorated 40% in the following year and I am now recovering from a successful total hip replacement done 3 mos. ago, but the periformis is still an issue; therefore, this video has provided valuable info so that I can now focus on the one remaining issue that most likely has so much to do with the pinched or crushed sciatic nerve lying under the periformis muscle itself. My point in writing about my situation is for you to tell your wife to not buy into the ‘just a little arthritis’ excuse....most likely she is much like me in that she’s NOT one to complain but this IS worth complaining about and resolving asap. Had more attention been given to my issue 18 mos ago, the deterioration of my hip may not have occurred.
It’s amazing to think the hate he got not that long ago, when he has content like this on the internet for free. Thanks for all your hard work Jeff
I want to thank the author of this video for analyzing and solving this problem. Three or four months ago, I was looking for why my knees hurt and found this video. But yesterday, I ran my first marathon. Yes, it was not easy, but I did it at a good pace for the first marathon: 5:50 for 1 kilometer.
Thank you again
I’ve been dealing with this pain for so long! Thank you SO MUCH! i’m in loove! I barely did them yesterday, my knees woke up completely different!
Hola, cuántas repeticiones hiciste? How many reps a day ?
Jeff can you do a video on how to get rid of the pain in my soul?
Stop internally rotating your Chakras.
Himalayan crystals.
Whiskey
Try different shoes. Oh wait......that's soles.
Do facepulls everyday
I can’t tell you how helpful this video was I just had double knee replacements and I was riding a bike and felt something snap through a lot of research, I figured out it was my IT band and started exercising it. I wasn’t able to put any weight on my leg until I started foam rolling. I can’t wait to try these and I really believe that these excercises will help immensely thank you 😭
I haven’t been able to run for the past week due to IT band pain and of course this comes out at the exact same time 😂. Jeff stop watching me 😂
Great👍but I don't recommend those stretches tho. As Jeff said, Glute med is the weakest in your body and you will add more stretch to that by doing those stretches(plus you won't get much gain fro ITB) instead you need to target TFL specifically with foamroller or tennis ball and it would be good to add glute med exercises in standing as that's the position where we use them mostly. Good luck😃
@@mr.physio wat
Mr. Physio 호주물리치료사 stop copying and pasting your stupid comment. You are wrong, just stop.
This is magical ... Pain just go away ... Great work Sir ...thank u 💚 from Pakistan.
I had a moment were my knee had no movement from IT Band and I have felt pain in my hip and knee since. I came across this video and did the exercises and I have pain relief and the ability to move freely. Thank you for this video.
Omg this video was everything!!!! It was only happening in my right leg and as soon as I did the test for each side it was evident my right side was incredibly weaker hence the IT band issues! Did the exercises & stretches & WOW!!!! I feel better already!!! Going to continue until it’s completely strengthened. You’re a Godsend!!! 🙌🙌🙌
I found this video 8 days ago and have been doing the restiance band circle exercise as well as the side leg lifts for the glutes a couple times a day.. every day. It does help but don't jump back into whatever activity you were doing full throttle. Seems like if you take it easy while doing these exercises and stretching for a good month.. its gonna go a long way.
Can you do a video about scoliosis and shin plints please?
Shin splints. Good idea
I don't think scoliosis can be prevented. It's a condition that's unique to almost every individual who suffers from it and giving advice on it would be pretty difficult.
@@DanielDimov358 Some can yes there are two types of scoliosis functional and structural. Structural is the one you are born worth and functional comes from improper movement or bad posture.
@@austinkelly1435Were have you learned this? I've known the cause of both can't be explained and reverted.
@@DanielDimov358 structural is caused from deformation in the spine usually from birth. Functionally is one that can come from kyphosis or lordosis which are caused from poor posture, little body awareness, and weak postural muscles. Check out MoveU on instagram or RUclips they can explain this is in a clearer fashion.
Had this for about a month but was still manageable. Then one morning went to go for a run and couldn’t put any pressure it. So I had to skip the run. Same day went through a series of different stretches with only temporary relief. Next morning same issue and couldn’t run.
Came across this video watched it once did every exercise as outlined. Felt relief and could put pressure on both legs with no issues. Went on a 5 mile run (same day) with no issues. I’m definitely incorporating this before EVERY run.
THANKS!!!👍
I've been struggling with ITB syndrome for over a year now, this video has been an absolute life saver. I was at the stage where I couldn't even run a mile without pain, could barely even cycle. This simple exercise actually works, I've been doing it for a few weeks and already I can run a couple of miles pain free. I'm just going to keep at it and hopefully I'll beat this problem for good.
The stretches from 11.00 onwards reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on RUclips and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the *right angle position* (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!).
Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
I tried this but it didn't do anything for my IT band pain. When you say "simply straighten the leg" do you mean straighten it by standing up vertically or straighten it by pushing back and giving the back leg more slack?
@@michaelterry7647- TBF, I already said just get into a 'forward lunge' position (on the leg with an issue) *it will then naturally be at a right angle*. Then simple push up to straighten your leg. That's the exercise.
Plot twist: My IT band issue came back about a month later... sigh. Did some research and tried *Turmeric AND black pepper tablets* (MUST be both) from Amazon , spending abut £10 for 260 tablets from cVIT . My IT band (depending on warm -up) has been at 95% plus ever since. The combination targets bodily inflammation brilliantly! An incredible result after what i'd gone through. Again, hope this helps some : )
Fantastic. I did these exercises for two weeks now and my pain has completely gone away. Was on a longer hike today - without any problems. Thank you.
I thought something was uniquely wrong with my left hip, but alas, Jeff provides a remedy!!
This man IS DOING THE LORD’S WORK 🙏🏼
I've struggled with this "snapping" of the IT band for so many years. Finally a solution!! Awesome video Jeff!!
Again you're amazing I really appreciate everyone appreciate All the pharaoh information On any subject. My IT ban had been killing me for years, where I would collapse When I pick something heavy up.
I did this the 1st day And there was less pain pain I've done it now for 3 days and I have no pain. Again I'm 80 years old And I can snap my body into good shape from all of the information I received from you. These are the things that you have fixed for me my mid back by stretching your arms straight out with your thumbs turned backwards my once my midback by cupping your arms close to your body and pushing back and squeezing . Even my chiropractor could tell the difference it was amazing . If it had not been for you I would not be able to walk walk because I was injured in December and the doctor didn't get me any help until February by then I could not Is sit stand walk sleep.
Thank you so so much
Me: exist
Jeff: you're doing it wrong
Me: fuck he's right
Me : fuck it's a copied comment
Pretty much
I love you
Dude lol
This exercise completed changed the game for me. I had crippling knee pain and couldn’t run more than a mile without it flaring up. I’m an avid runner so when this started happening it killed me. After taking a month off of running to heal, and consistently doing these exercises, I’m back running 8+ miles with no pain. THANK YOU SO MUCH!❤
@@JKDS04 Once a day, a few times each week.
@@JKDS04 *I also climbed stairs at the gym, because that didn't hurt, so that kept the rest of my legs strong and my cardio intacked.
Bro, really ? I'm facing knee pain after 10km straight about 2 weeks ago and I have to rest now :( I'm a runner also, climbing stairs is damn hurt
You are a life savor. Feeling way better after my first stretch. I thought i was done hiking 10 miles stretch a day due to right side pain going down/up hills. Back to life now.
Can I just say "hell yeah!" Thank you... in minutes you just eliminated a seriously problematic pain. Subscribed.
Would you please consider doing an in depth video on jumpers knee or patellofemoral pain syndrome?
The pain i have is very mild but constant, really frustrating.
Exercises for patellofemoral pain syndrome are similar to IT Band Syndrome. You'll be prescribed glute/hip exercises, with an emphasis on glute med. You might also be prescribed quad and hamstring exercises. Studies show that these options individually are effective for patellofemoral pain syndrome, but if you do them all, they are more effective. You can use some of the glute medius exercises Jeff shows here for that muscle.
i think he has made that video; ruclips.net/video/kbe_DqMJfzg/видео.html
try doing the exercise he demonstrated in this video, he references it as a test in the video I've linked but for me, it had instant relief
rq77 If your knee pain isn’t too bad, you can strengthen your quads with the leg press. Use a light weight and bend your knees ONLY 30° for 25 reps
@HAYAO LEONE i can't feel the pain when I'm running but taking another break is really frustrating, i took a break for a year before and the problem did not resolve. I've been playing through the pain these past couple of years(pain isn't noticeable when playing) , but I've realized if i keep going like this, I'll be a cripple when I'm 40. I had an arthroscopy done a few years back, pain is actually worser than before (maybe a 3/10 compared to a 2/10 before). Somedays my leg feels great, somedays the pain is really frustrating. Can't sleep with my legs bent, if i wake up sleeping in the wrong position my knee will painful the entire day.
When squatting (i don't squat when i have pain), the pain arises when I'm rising up from the squat just before I'm completely upright. Also while going down the stairs i can't land on the heel of the opposite foot, so i have to compensate by landing on my toes.
Sorry the long reply. Just wondering what i should do
You never fail to deliver. Been in quite a bit of pain for the last few days ever since I overestimated my running capabilities this weekend.. I did all of this and am now experiencing substantial pain relief after just a single session. Many thanks!!
As someone who works a sedentary job, I think this is going to do wonders for my cracking knees
First off, love Jeff and Athlean X. Been doing your workouts for years. Nevertheless, small criticism here... I 100% agree with the premise, but wanted to note that it is the gluteus maximus that partially inserts on the IT band, opposing the TFL. The glut med typically inserts solely on the greater trochanter.
Anyway, carry on with all that you do. Love it.
Nice. This was also my point. Bit worrying though that he got that wrong.
I've had knee pain since about 2016. Always there just telling me to limit myself or risk getting seriously hurt.
it got a bit worse when I switched to a full time construction job around 2018. I just kind of accepted it as a pain that would never go away. I've been doing this for a few weeks now and my knee feels better than it has in years.
I know it sounds cliche but I really have no idea how to thank Jeff and his crew (yes, that means you, Jesse!) for their hard work, helping people with free content like this to live a happy and healthy lifestyle.
I never comment on videos but THANK YOU FOR THIS! Been doing the workouts and has helped tremendously! Before I couldn’t even flex my left leg because of the terrible pain but now still hurts a tiny bit still doing the workout but now I can squat and flex it without the major pain! I’m a Powerlifter and have been out for months this has been the key and hoping to come back and compete, thank you!
I just came back from a run and had a 6/10 pain in my IT Band. Just did these stretches and saw immediate effect!! Thanks Jeff. Never disappoints!
After seeing 5 professionals none of them pegged my ITBand syndrome. Now that I have treated that, it is getting better. The Melt Method has helped a lot but I like your exercises too. Thank you.