IT Band Syndrome and Knee Pain (HOW TO FIX IT!)
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- Опубликовано: 20 сен 2024
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Many lifters, runners and bikers will get pain on the outside of their knee or thigh and think that they have IT Band Syndrome because they’ve been told that they do. Unfortunately, the IT Band is just caught in the middle of some pretty significant problems in one of likely four other muscles. In this video, I show you how four muscles in the hip actually contribute to the pain and tension felt in the Iliotibial band and what you need to do to fix them. Here’s a hint, you do not want to foam roll out the IT Band unless you want more pain and discomfort.
The IT Band is a thick fibrous tendon that runs along the lateral aspect of the thigh and connects from the hip to the tibia on the outside of your knee. This tendon has the ability to withstand changes in tension to it by having up to 1000 pounds of resistive capacity. If you think that you are going to be able to foam roll out the tightness that may be present in this structure you are sadly mistaken.
That said, you can definitely influence the tension present in this band by addressing the muscles that insert into the IT Band. The gluteus maximus, lateral hamstrings and quads and tensor fascia lata are all muscles that feed into the iliotibial band. When any of these muscles are tight they pull on the band and cause it to be not just tight but also out of balance with the rest of the tension that is contributing or feeding into it. This can cause a pulling on the femur and make it hard to properly execute a squat or ride a bike without feeling pain in the outside of your thigh or knee.
Instead of foam rolling the IT Band, you want to compress and floss the offending muscles feeding the tension. Here I show you two of these mobility drills that you can do to decrease the tension in a hypertonic muscle such as the TFL or the lateral quads. You want to use a resilient structure like a lacrosse ball or the fat gripz that I’m using here, since they have a much lower profile than the foam roller. This allows you to keep your leg in contact with the ground and move it into hip flexion as if you were while doing a squat.
If you do not feel any discomfort at all in these movements when you place the muscle in contact with the grips, then you likely do not need any work on this muscle. This is one of the biggest places people waste time in the gym these days. They see every mobility drill in the books and want to add it to their routines, not realizing that the wrong mobility drills when performed can actually do more to put you out of balance than bring you into it!
Mobility work is only effective if you are mobilizing structures that need it in the first place. Same goes for training and workout programs. Doing what you think looks cool or because someone else told you it was, is not the prescription for an effective workout plan. Doing what needs to be done and only what needs to be done while ignoring the rest of the broscience out there is a great way to get results and get them faster. You can do that by getting the ATHLEAN-X Training system available at athleanx.com
For more hip mobility videos and ways to help stretch a tight IT Band, be sure to subscribe to our channel here on youtube at / jdcav24
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/1.gif)
ffs you just fixed 3 years of pain and agony within 8 minutes. Ran 6 miles without the slightest pain in my knee yesterday. Coudln´t stop grinning all the time. THANK YOU SO MUCH!!!
Martin Klang, you used the fat gripz? How are things now. My ITB band issue kicks in just under a mile, tried foam rolling, leg workouts. Nothing so far.
I use a mini blackroll and a hard physioball the size of a tennis ball just as Jeff does. I did exactly what he did in the video, nothing more, and that was enough to almost fix my ITB. While running now sometimes i feel a very slight pain on the outside of my knee after about 5-6 miles. But that is due to a wrong posture in my hip. When i adjust my hip consciously and straighten my overall bodyposture my knee gets better again and i can continue running till the 10m. Maybe you should lay some focus on your hip posture as well. Jeff has another video for that too --> How to Fix Anterior Pelvic Tilt (SIT HAPPENS!). Cheers!
Thanks Martin!
Martin, after your enthusiastic recommendation I revisited and now I'm quite sure it's my quad. How long did you work each group TFL/quad? Thanks
Martin Klang hey I am having the same issues as you are like exactly what worked for you
Quick message to anyone watching, i had 2 years of bad ITB issues in both knees (caused by running & cycling). I listened to all these people telling me i need to strengthen my ITB, roller it out blah blah blah. Basically nothing worked. Watched this video, and i haven’t looked back since. It has 100% sorted the issue. I do this now before & after every ride & sometimes just in the evenings and i never ever have any itb pain at all. 2 years since my last injury. So glad i found this video because i got to a point where I genuinely thought id have to stop my training completely.
I’m in the same situation. I really hope this helps! How long do you do this for? I just tried using a lacrosse ball for about 1 minute per leg but i feel like that’s not enough. But it hurt! Haha
Thank You for sharing
-Suffering from ITBS for 3 months.
-Every run ended with pain.
-2 weeks off. No improvement.
-Glute and TFL stretches and strengthening exercises for 2 months. No improvement.
-I used a tennis ball on my TFL and glutes for 3 days as shown in the video and then went running. The pain was NON-EXISTENT!
I've watched dozens of ITBS videos and was not getting any relief. I discounted this guy as a bro-science at first, but I was wrong. This video was a life saver!!!
bla bla bla
@@NotSoLiberal that's what you sound like
He has the credentials and is extremely knowledgeable. In the world of physical therapy he is speaking sense.
Can confirm, also thought he was bro science till I watched this in desperation as a fellow runner.
He's a credited physical therapist. He doesn't make stuff up, he simply shares his scientific knowledge.
Are you freaking kidding me? After all the crap I have been through because my knee hurts so much and just a few minutes and boom it’s gone. I have been dealing with this for years. I just accepted that I would need to live with this for the rest of my life. Ty ty so much!
Yes, this sh*t is real - worked for me too within 3 minutes of massaging... Thanx alot to Jeff and the other commentors on where to place the massage point. I still cant believe I'm watching this golden content for free XD
I am no athlete, I’m a 71 year old woman with two TKR . I have been struggling with ITB pain until this video.
Thank you so very much for giving us this information.
for years I've gone to doctors and have gotten mri's. Noone ever told me my side knee pain could be an it band issue. thank you so much I have followed your video and have been free from pain!!
What r the symptoms of your pain? Please tell me.
Was it your MCL ligament?
This video seems to be a PT who read about this and is just quoting it. For runners IT band can also start to friction on the outside of the knee because of weakness BELOW the knee. While his exercises wouldn't hurt to do, there are others probably more important.
First working on strengthening the abducters, and also checking the strength of the foot.
@@jimf1964 Do you mean abductors in your foot or hip abductors?
Jimmy Chames Sorry. Yes it's the abductors in the hip, to prevent the knee from caving in, and for below the knee I believe the arch of the foot can cave in and cause the same problem.
It's all about having the knee track correctly, and that is almost always the tendency of the knee to fall inwards. At least in my experience.
After 8 months of terrible knee pain and about 10 different doctors I feel very confident this just completely got rid of my pain and I can finally run again!!! Ran for the first time today and ended up going 4 miles because I was so happy THANK YOU !!💯💯
Bro how many days did u do this exercise before running again?
@@IndianMythology did u ever figure this out
@@NIPPLEBARK69 Yes bro, I did this exercise along with few more exercise that I found on RUclips. Did it for almost a month , dropped my weight , now running a 5 K every day. Still I do feel a little bit of strain some times, I do some stretching for it.
I start run and feel pain in the tfl area i think its a this problem IT band syndrome
Just coming back to tell you guys that this has worked for me! I have done many other physiotherapy exercises but it never solved my IT band issue. I did this 1-3 times a week consistently and my IT band pain has gone completely! I am finally back to hiking without IT band inflammation!
Did your knees also made sounds when you had IT band Syndrome? My knees make cracks every time it moves
@@Alsand78 I don’t remember clearly but I think it did sometimes but not all the time. I suggest you to get a proper diagnosis tho man.
Perfect, I found the spot thanks to this. Here is what I did for anyone unsure...
I actually used a normal sized foam roller and placed it under the side of the hip , so you're laying on your side legs out straight with one on top of the other. The roller is almost level with the pocket seam on a pair of jeans. I then slowly moved the roller up and down the hips until the roller was positioned just above the hip bone and is placing pressure directly onto the muscle situated there. You can tell when you have the right spot as its a mix of pleasure and pain from the muscle being taunt.
I have to say this did work very quickly, I noticed right after that my knee felt better. One point a few people are claiming those making comments saying it worked right away are somehow affiliated with the video content maker. Well not me. I am British bloke who runs a lot (you can see that from looking at my channel), I have nothing to do with the video maker and his business. I just came here while looking for some issues I have been experiencing in my knee.
@Luke Hinds This comment needs to be higher rated
so you are rolling on that 4-6 inch space? really need a picture or demo! thanks
@@glennphair1002 watch athleans video where he does the first placement. Place foam roll on lateral side slightly below iliac Crest and roll. Or follow your inguinal fold " the indentation leading to groin" follow that all the way out to lateral side and roll up from that
@@glennphair1002 fist***
you have it band syndrome tfl
?? plz +212622557036 Please I need to talk to you .... facebook ezzahir azzeddine
As a fellow PT I gotta say I love your direct nature. Your passion for getting to the bottom of the problem and solving it with fact and experience is great. I can't praise it enough.
I have missed 7 weeks of marathon training because of ITB pain, this video has actually changed my life hahah
I'm just doing it to do it and every day I get faster due to better flexibility. I do that with most of his videos
This video saved me during my first half marathon prep. Had lateral knee pain so bad on my right knee I could run for 10 minutes. Did all kinds of glute med stuff, complete rest etc and didn't improve at all. Did the first mobilization exercise for the TFL, stood up and immediately knew something had changed for the better. A pressure I didn't realize was there because it had been there so long was released. Immediately tried it out on the treadmill for 30 minutes and had know pain. Within a week I was back in training and 2 months later I won my age group (20-29) and finished 3rd overall in my half marathon debut. Thanks a million Jeff!
How is your itb now Timothy?
@@DanielJamesCameron ++
Just want to add that I've almost completely recovered from ITBS, and I really believe this video was the key factor. Thank you so much for this
Also, I used a tennis ball (and eventually) a cricket ball and they worked great for the TFL.
Two days ago, I couldn't run more than 4k before ITB pain started. Today, I reached 8k without any knee pain after I followed your tips and performed the two exercises just two-three times!!! Awesome😀 Thank you Jeff!!
12 visits to the physio! has cost me a fortune! I watch a 9min video and after one session no problem! Thank you. :-)
Same here. In fact my pain exaggerated
I went 12 times in January in a physio too. Gave a fortune... Today i run 5 miles and the itb come back again... I dont believe this man... I will try this video... My last hope...
@@ΔαβίδΘεοφανίδης how is your itb now?
Nearly gave up marathon running from being in so much pain all the time with ITB Syndrome with my body constantly breaking down, it takes bit of practice to find the correct location to put pressure on but doing this method has eliminated the pain in my knees! Now running stronger and faster! Cant say thank you enough!
I've had IT band issues for a few years now, and it is one of the two biggest reasons I skip workouts. Thanks very much for addressing this!
Thomas Mrozinski Hi, did this technique help you getting rid of the ITB Syndrome? What did you do in order to recover? I do hope you will reply!! Thanks in advance!
Jade Music he didn’t reply so sad
Is the other reason your extremely low T?
I can vouch for this video! just 3 weeks ago I couldn't run 2 miles without a sharp pain in my outer right knee. If I continued running on it it would swell up and I wouldn't be able to run until the inflammation subsided. I started doing what's in this video everyday along with a simple lower body stretching routine. After the first week I could run a bit longer but still had to stop due to pain. After the second week I could run 3 miles without pain. On the fourth week now and I can run 6 miles without pain. So happy!
Hi, I'm currently having pain in the same area. May I know what you used to do the exercise that Jeff showed in the video? I don't have a tennis or lacrosse ball.
@@darkangel5550 i used a softball and foam roller
My good man , if I would have had this information 35 years ago I would have had a much better life. Three total hip replacement and years of pain comes down to this video..
I did the work you showed and it was a two day recovery.
The increase of movement is eventful! Thank you so much.. So very much.,
Lmao
Are you fucking kidding me? Just yesterday night, my left knee just started hurting out of nowhere, probably from me doing burpees, and today it's been bothering me all day. I could barely walk. I just decided to check my RUclips subscription to see if there's any new video and I saw this video with the title, and I was like "wow!" I just finished watching it and if it works and heal my knee, you are my hero!
Paine Yang gl
how do you hurt your knee from burpees tho? LOL
FroztDrake It's a chronic overuse injury not an acute impact injury so you can develop it doing pretty much anything repeatedly.
FroztDrake Its usually from overuse. The supporting tendons and ligaments get over strained without time to heal up or strengthened and eventually it starts to hurt on one side. That weak tendon relies on the strength of the other tendons to take over and that is when the knee really starts to hurt. The best thing you can do to delay or avoid it is to lift with good form, spend time on supporting muscles, and only lift weights you can lift with good controlled form. If you do that, you will avoid a world of hurt in your mid to late 20's.
Punk Paine Well did it help you remove the pain? Plss reply
What did he say he used for the TFL? (The blue roll.)
I watched this video about 2 mouths ago. I was having bad IT pain to the point that I was unable to keep running. I did these exercises and now I am back to running with 0 pain. Thanks!
Nate L was it on the lateral side to anterior muscles above the knee? Is it a result of running?
How often did you perform the exercises and how many sessions did it take before the pain subsided?
You should do it at lest 4 times aweek.
And it will take around 2-3 weeks before you get to 0% Pain; Depending on how Tight your IT band is and if need to work on your Hip Flexers as well.
Hope this Awnser your queation.
i dont belive you
@@fuadismayilzada1816 Try it for yourself then. Everyones reaults will vary. Some can get to 0% Pain in about 2 weeks while others might take 2 months to do so. It all comes down to person and the work they put into fixing the problem. 🙂🕵
I have had this pain for months and it has only been getting worse, I saw the video on my break, tried it when I got home and now MOST OF THE PAIN IS GONE!!!!!! Within minutes!!
I seriously thank you!!!!
Nathan Stark Hi, did this technique help you getting rid of the ITB Syndrome? What did you do in order to recover? I do hope you will reply!! Thanks in advance!
I always come to your channel whenever something hurts. I’ve only had this pain for almost week, but it’s a serious impediment for running. Man, you are the absolute best!!! Keep it up!
It’s 1am and I needed to get to sleep a couple of hours ago. I never comment on RUclips videos but feel I needed to comment on this one......Found my way here after several months of pain in my right knee. Gave up running and took up cycling which was better for a short time but the pain returned even worse over the last week. Was so bad at today I could barely walk up stairs. After reading some of the comments here I felt compelled to give this a try and spent ten minutes in the lounge rolling around on a hard cardboard tube I found. Wasn’t even sure I was in the right spot but hit a few just to be sure and.....wow. The pain literally seems to be gone. Or at least 95%. Haven’t tried exercising on it yet but the difference is already remarkable. Give it a try!
I’m the same had to give up road running and take up cycling which is also painful after, did it work for you?
"I got these muscles kind of in the way" lmao
Zarate661CA
Q
Mq
Must be nice
lmao that
Lol
I was going to post that! 😂
four years of burning calf pain when running FIXED. I completed the active release stretching exersize TWICE!!You are a mighty legend thankyou for sharing your knowledge here FREE! my hero!
I've been suffering with quad, knee and hip pain for the past week and this relieved that pain after a few minutes, Jeff you're awesome!
WHOA! SO glad that I found this before I spent a lot of money on physical therapy. Just massaging these muscles with a rolling pin (yes like the one your Grandma used to cook with), while seated, to increase the blood flow before I even TRIED the exercises DECREASED the pain I was having by 60+% within 5 minutes. The other videos on the subject are SO informative. This guy is the real deal.
Man... that TFl release brought immediate relief. Hip was painful to lightly touch, now 80% better just after a minute!
Hey Jeff, just wanted to add another testimony to how you might be my savior. I've had IT band pain for about 2 years now, it got so bad that, most of the time, I was limping for two days after training. I do a lot of boxing and couldn't move properly anymore, it affected my training. I've seen doctors, i had 200$ shoes made especially for this, I have done a lot of stretching in vain. I just started doing these exercises (and others) a week ago and for now I am free from the pain. I'll be back with an update in a month or so, but if this really works I owe you big time. Thank you so much for all the hard work you do
What happened, was the issue solved?
Dude, you are my hero! When I hurt my self, I always look to your site to find a solution. I am not an athlete...never have been...just an ordinary guy, middle aged, who likes various recreation/sporting activities. What you bring to the table, is the absolute solution! Thank you, thank you!
This guy is the best on RUclips. First he fixed my forearm pain from curling, and now he cures my IT band problems immediately. Thumbs up x1000. Subscribed
roes0059 Hi, did this technique help you getting rid of the ITB Syndrome in the long term? What did you do in order to recover? I do hope you will reply!! Thanks in advance!
That TFL flossing exercise described at 3:52 is MAGIC.
2 weeks of pain and not being able to run. 20 seconds of following these dirctions.
No more pain.
Not only did I finally get into shape using Athlean Xero and AX1 but much of Jeff's advice comes for free on RUclips. Simply amazing!
What a pain u feel, then u running?
Thank you jeff, I was in the cadaver lab today looking at the IT band and I asked myself, "why do people roll it out?". Thanks for answering my question and consistently giving us quality info.
+Michael Karim Unfortunately I never was able to dissect a cadaver, but out of curiousity did you or any one else cut through the it band? Did it snap apart with a lot of force when cutting?
+cliff burton I guess it depends on the freshness of the corpse and age of deceased person etc., but as far as I have tried, nope, but damn it is a tough piece of tendon. It's incredibly rigid :p
But keep in mind that the IT-band has several functions including different movements, therefore it being extremely tense from it's origin to insertion wouldn't serve its purpose well ;-)
The absolute solution !!! Thank you !! After 250k miles cycling , I finally developed that electrifying IT pain and nothing worked until I watched this video !!! One singly session of this took it away and I do it before every ride if possible . Thank you again for your exceptional expertise in general as well !
PERFECT TIMING. My right knee is bothering me bad. It def feels muscle related because I can still walk and maneuver, but it hurts when I completely straighten my knee. I actually was just sitting here foam rolling like you said not to. I watched the vid, did your stretches with a lacrosse ball and feel a lot better now. Nice!
(I know this is an old comment) so is the pain hon for good?
This is a god send!!! I've had IT problems for a long ass time. Been misdiagnosed a million times. Two knee surgeries with improper post surgery PT caused severe muscle fatigue in my leg. Five minutes of these excercises and my pain is gone.
I used my kids large bouncy ball did the mobility excercises and boom pain gone
My pain disappeared after a few days of this advice! Amazing! Thanks
Athlean X just fixed my knee pain that caused me immense pain while running for an entire month. Thank you so much!!
After 2 days of doing the first exercise Where you elevate your Leg backwards, I managed to run 5k without any pain or disconfort. Absolutelly brilliant exercise.
Its the third time Jeff saves me: first was with the neck pain, second with the Back pain and now with the knee pain: This guy deserves every penny he makes: BRILLIANT
When people say passion ? This guy is it . 100% wants to help . Awesome he made it training Shazam star ⭐️
Jeff fixed my forearm pain, literally before the 4 minute video had finished. So my expectations are pretty high.
finally found the answer to my knee and hip issue. I'm a Karate practitioner of over 35 years. I think my injury started from over doing single leg dead lifts with a kettle bell. then later from squatting.
have you fixed this?
Hail Jeff Cavaliere, the Prince! I tried this out with a syripped down cylinder dumbbell wrapped in foam and it WORKED. A week of outer knee pain fixed ... pain down by 75% instantly. This is Jeff's great skill: rather than stick rigidly to received wisdom, he goes back to first principles and works out precisely the origins and functionalities. Excellent.
0:35 Rewiew of WRONG exercise
After that explaining the details of IT Band Syndrome, what it is and so on.
4:01 Getting Fat Gripz for RIGHT exercises.
5:05 1st Exercise for FIXING IT BAND
5:40 2nd Exercise for FIXING IT BAND
First exercise actually starts at 4:25 you need to know that he has something under his leg
@@LordLocrianofJudah theres no big difference. From 4:01 he shows Fat Gripz and giving advices for other right equipment, which is used to make exercise correctly.
I hv no fat gripz wht will i do?
I’ve been limping around with knee pain for three weeks after a hard run. No exaggeration: I spent 30 seconds rolling out my TFL with a lacrosse ball and I feel relief. Thank you!
I have massive TFL issues so this is like a dream come true. Gonna give these a shot - thank you Jeff.
THIS WORKS LIKE MAGIC. THANK YOU SO MUCH. I’ve been having this issue for 4 months, couldn’t run more than 3km. After a day of doing this I feel no more pain.
You're a lifesaver! I had shoulder pain for the longest time and watched one of your videos...gone! I've been also having hip/IT band pain and now just felt complete relief from hitting that one spot. Thank you so much for making these videos!!
you have it band syndrome tfl
?? plz +212622557036 Please I need to talk to you .... facebook ezzahir azzeddine
This guy is dead set the best. Very partly been wasting my time rolling my ITB for over a year. So many bullet points in this brilliant video.
This type of info is extremely invaluable. This really goes beyond the "norm" to help achieve better results. Thanks Jeff.
This should be the norm. What these idiots do in the gym genuinely pisses me off after watching Jeff for a year
Jeff, thank you for saving me from the excruciating pain and of rolling my IT band.
The idea of softening ligament is really absurd. I always thought it was a structure between the iliac crest and the tibia before your vid.
Rolling the muscles which attach to it is logical and (Lord be praised) such a relief! Thank you thank you thank you.
I was afraid I'd have to give up mountaineering and rock climbing.
Yesterday about 10 minutes of rolling my anterior hip and lateral quad relieved 2 months of pain, after going hard on uphill intervals to keep impact off my knees.
The relief (I used a duoball) is undeniable. I went 50% further and got a new PB at my bouldering gym, Jeff. I was also able to jump off the wall with confidence and tumble pain-free on the mats.
At the end of my workout my joga stretches were so much easier!
Incredible, and thank you for saving me a lot of time, money and pain.
Thank you for enabling me to enjoy the sports activities I value so greatly and enjoy doing together with my partner, Jeff!
Love this. Did as instructed for five minutes and felt such relief I haven’t had for months. Thank you, Jeff!
I went months with IT Syndrome training for a half marathon. I did all the garbage stretches. Nothing. I couldn’t go a half a mile without it cropping up. I watched this video and using a hard rubber ball the size of a tennis ball from the local dollar store, duplicated Jeff’s stretches. Make no mistake. This guy knows his shit. Running 5 miles is nothing now and no pain. It gets tight, I roll it out again. Forget all the other crap you see about other IT stretches. This guy on RUclips is as good as it gets and his info is second to none.
Dude thank you for this video man I've got Knee pain for a few weeks and had been taking the traditional approach with same results meaning nothing, in just one section of doing it like this I have gotten so much pain relief of my knee. I am getting back to resume my trail running training 50 miles Race in February. Thanks
you have it band syndrome tfl
?? plz +212622557036 Please I need to talk to you .... facebook ezzahir azzeddine
Bruhh It’s rare I comment on a video, but I fr skipped out on practice cause of this IT band issue. I missed a time trial, and I thought it was never going to go away and I was worried. I did this technique once with a tennis ball and all tension was released. I didn’t know the It band connects to a muscle that causes it hurt because it’s overly tenses. Thank you so much man. I can compete to full potential again 🙏
You wrote about time trial - have you had lateral knee pain when cycling? I have this issue now for years -on and off - but no long lasting solution.
I wish I knew this earlier... I have had hip arthroscopy, psoas tendon release, injections and loads of physio and this has helped more than any of it, I actually think my hip pain for 10 years has been caused by the tfl.
I am a long time road cyclist(over dev quad and under dev hams)
struggling with knee and IT pain.. ..demonstration and explianation is awesome!.I am a visual learner.....this guy is great..thanks
3 years of pain sorted with my dogs Tennis Ball. been doing Yoga and seen an Osteopath but your video sorted me out immediately. I would like to thank you so much. Any ideas for recurring achilies tendon and calf pain?
The knowledge you are giving away physio do not give this information because it CURES. And that’s what you’ve done here you absolute legend.
Wow Jeff this is amazing man I've been attacking my IT band near the knee with foam rollers, tennis balls etc until it's visibly bruised but I literally did this for two minutes and I feel great! It doesn't feel like my knee wants to cave in anymore! Thanks so much for this knowledge! I've been subscribed for around 5 years and you're always constantly impressing me. Well done sir!
John son, would you mind detailing how you implemented Jeff's instructions? I tried following the video, bought the fat grips but the quad exercise triggers exactly the same knee pain I get once running for a while. The TFL one I'm unsure if I'm getting the right spot, the thumb in bump/closed fist estimate directs me to what feels like mostly pelvic bone. Best regards
I never comment on anything but this video cured months of pain in 6 minutes. Thank you so much, I can finally run again.
Thanks Jeff, literally thought I had a torn meniscus until I saw this video. You are the best!!!
Did you have swelling in your knee to?Also did the swelling go away after you did these exercises
@@carloshill1253 yeah I had swelling from years of soccer and tight hips along with IT band. My advice is keep on top of the TFL tightness with a massage ball and focus on strengthening the quads and glutes with those elastic athletic bands.
I would also suggest finding a physio who specialises in dry needling as that has done wonders for the initial release of tightness.
All the best and let me know how you go
@@derrickberisa3685 ok,thank you
So went to my ortho PA for knee pain. My left IT is very tight. She told me to roll on it. I said I heard that doesn’t help at all since not a muscle. She insisted. Came home and found your video and feel much better. Thanks
Thank you, as always, for the science behind EVERYTHING you do! This was super informative, as I now realize, with the science now, that I was not really hitting my TFL correctly, as well as I was spending too much time on the band. So true -- its not the band that's the issue, its the muscles feeding it.
Yay! Love This! I am a Massage therapist, and it is difficult to explain to clients that a lot of the info in the I-T band , and how to address has changed, and advanced. Many people are still using techniques that are dated, and not as effective as what we know now. I also like to gently cup, as well as knead the entire band, and it softens so nicely, without raking it, and killing the client.
Jeff, your PT videos are always amazing and my favorite part of this chanel.
Tried this for ITBS and it worked... had some serious pain and was panicking because I’m running the NYC marathon in 3 weeks. After two day I was able to run 8 miles and no pain! Thank Goodness!
Yeeeess!!! This is the first time I've been pain free after nearly four years!! It's almost weird ..maybe foreign lol. Thank You! And Subscribed. =D
Lady Lyssa where was your knee pain at ? lower part or top part?
Joel Acosta Oh gosh..lower and often on the left side too. It can hurt so bad at times it feels like it's on fire!! Avoiding breads and sugar seems to help.
Lady Lyssa Bread and sugar shouldn't have any effect on itbs whatsoever.
Katie Eff Yea ok 😂👍
It's a large tendon. Why would bread or sugar affect a tendon?
Please explain your science.
Thank you so much Jeff. I had the runner's knee problem for nearly 5 years.
I will be joining the army soon and I was very worried that the knee pain would reappear during the basic military training and that they would kick me out of the army because I wouldn't be able to run...
You've just saved me from being locked in an office where I would spend 8 hours and hate every single minute of it for the rest of my life.
Greetings from Europe.
Great mobility videos. I appreciate the description of the mechanics, the WHY of muscles issues and how to tackle it with these exercises. Again, thank you Jeff!
Yes!!! Thank You!! As a massage therapist, I've been explaining this to my clients with hip and knee pain for a long while. It's nice to see a video showing this.
Why did no one tell me this. I've been suffering for 10 years. Feeling relief already
To scam you
I am a long-distance running. I have been running for more than 20 years. I have joined countless races throughout my life. Two months ago, I started experiencing pain on the right side of my knee. I have tried all kinds of massages and other related stretching exercises. I even met a therapist for it. Unfortunately, nothing worked. whenever I try to run, the pain keeps coming. I stumbled on your video. I followed your instructions and tell you what, you made my day. I realized that I was not doing right. I was not working on the right muscle. Now, though it's not completely healed, I can feel the difference. Thanks for the tip. You are awesome.
Literally everyone: roll IT band
Jeff: you're doing it wrong
OddHal9000 he is right
So very true. that is what I was taught but will tr this tonight
I've been rolling it... Makes the knee pain worse.
Oh my ogd... I have waste so many moneys, time, energy and years... and you come with this FREE video and say exactly whats I needed to hear... I need you in my life, thank you so much!!!
Omg thank you very much! Now i know why my left it band hurts whenever i do deep squats
I've had knee discomfort for over a year and seen multiple doctors and had physio but nothing worked too well. I'm ecstatic that this simple exercise of loosening the TF has helped relieve the tightness and knee pain!! Thanks, Jeff!
I used to get MAJOR knee pain.. What was wrong was the shoes I was using. I got ones with better support.
Santiago Hernandez Ditto. Some of the issues we have with our knees, hips and back start with the foot. I recently developed an issue with the outside of my knee with what I'm guessing is the ITT so this video is timely. Stabilizing the heel is paramount. One insole that helped me a lot was the Super Feet brand which focuses on keeping the heel stable to prevent it from buckling when we walk/run, etc.
I have been diagnosed with bone on bone osteoarthritis in my right knee!....the pain had gotten so unbearable, that I was given a cortisone shot!...but when the pain came back, this time worse, & with a sometimes stabbing pain in my hip joint! ...did my research & found that it could be my IT band!.... after 2 sessions of using a tennis ball, & following your helpful video, I am now able to be pain free! ...AMAZING! THANKS SO MUCH! 👏👏🙂
Or you can try ‘One-legged standing bow pose' yoga, on whichever leg side the pain is. Works immediately for me. Also works for cramps.
Can u explain how?
I've been doing these exercises for 3 months now and my right ITB is gone and the left is almost gone. I can run for an hour with worrying about pain, and for the first time in along time I was able to squat without any pain/discomfort. Thank you so much for this video, it really helped me
I have a pair of fat grips and never once thought they could be used for rolling. Brilliant!!!!
really love the correlation of physical therapy with training.... im a physical therapy student myself and i really respect what mr. jdcav is doing... so informative....
I can't wait to get home and try this. Thanks!!
I was having pain on my left sides of my leg. Just before I see my doctor, I tried doing your exercises. It WORKS ! INCREDIBLE. Help me to save $$ doctor fees. Thanks, you are really godsend.
Man. I'm doing it with the lacrosse ball. It's on the threshold of pleasure & pain. Mostly pain.
Diholla Hi, did this technique help you getting rid of the ITB Syndrome? What did you do in order to recover? I do hope you will reply!! Thanks in advance!
Yes.
How long do you do eat technique for? I agree as I also have a lacrosse ball but I don’t wanna overdo it
That means you need it
@@Thisisdarkdata 1 minute daily
I have had IT band problems for 2-3 years now and wow! The technique by rolling under the hip using a fatgripz! (I used a deodorant can) works a treat. Best massage I've found yet! Thanks mr Athlean X.
The hip bone's connected to the thigh bone, the thigh bone's connected to the knee bone, . . . . .lol. Seriously, love your videos Jeff. You are my go-to Guru for anything related to strength and fitness.
I was pushing big gear out of the saddle on 12+% short steep climbs during my workout and then after few km's on flats the pain in the left outer knee started. After 3 days of resting, going upstairs still hurt a then I've found this video. I was doing these two exercises for like 2 minutes - the relief was instant. You're a legend!
Dude I skateboard and this just helped me so damn much !
arthritis pain
I messed up my IT band doing track workouts, then when I thought the pain was gone, first nice day out I was out skateboarding all day. Bad move because I hurt even more. So now I learned my lesson. I need to strengthen the muscles around my IT band and rest and ice. As eager as I am to get out and do stuff, I don't wanna ruin my leg for good. Gonna start this routine and see how it goes.
Pretty much why I'm here. Injured running too hard. Pulled groin then overstretched a month later and injured my IT. Feels like a have a weak knee. Hope this works so I can skate again tinny best potential.
@@IAMNOTARUclipsR did it work?
@@IAMNOTARUclipsR How are your knees and It band now???
This is pure gold. This release hurts so much that it feels amazing, thank you so much
Keep the coming!! Great vid. Helped my knee pain instantly. Had hip pain too. Was doing the fkn foam roller
I am an armed officer. I was told I had bursitis and my firearm rested against my hip joint which made sense so I moved the firearm behind the joint and inserted a pad between the inner and outer belts to keep it off my hip.
This helped alot but my pain got extremely worse after I took someone down and was on my knees and feet for @ 20 min (I put all the pressure on myself so it wasn’t on the subject.
I fell backwards when I stood up as the knee just had not strength to support me and I’ve spent more than a year and bs doctors in pain and trying to figure this out especially when driving and foot on gas pedal or sleeping on my side with knees together.
You gave me more helpful information in 5 min than I’ve had in a year and my pain has decreased greatly. I don’t remember any pain on the way home today or walking around.
Thank you Very much.
I tried this but kept getting distracted by the sound of a woman screaming........
........ after a few minutes I realised the screams were coming from me. My TFL was unbelievably tight.
😂😂😂😂
I can’t concentrate on the video 😂😂😂 keep laughing at this
you and me both
Awesome! You must be a blast to hang out with... 😀🤣 Love brilliantly funny guys.
😂
Thankyou! I have been running and having pain in my knee and when I grabbed my TFL like you showed I could instantly feel the connection. Thankyou!
is it possible to do another therapy video like this for sciatic/glute pain
I have been doing some serious running recently and the pain in my left knee is immense... I really hope this will do the trick.... Thanks very much
This video was made shortly before all of jeff's shirts were tragically destroyed in a fire.
I did not know that.
hahahaha
:))
What's the joke
😂😂😂😂😂😂
in the two years that i have been actively correcting my dysfunctional movement habits and posture, i have learned so much from your info and you have saved me from pain more than once. A channel that deserves it's massive fanbase. Keep going!