2 Exercises To Fix IT Band Syndrome & 2 Stretches You Should NEVER Do
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- Опубликовано: 17 июн 2021
- IT Band Syndrome, aka iliotibial tract syndrome, is usually treated with the wrong stretches. Although the stretches can provide some short-term relief, they don’t get people long-term relief.
Check out the video to learn the 2 key exercises you NEED to be doing if you have IT Band Syndrome...and also to see which stretches you must stop doing.
Healthcare professionals usually give patients these stretches because they can get momentary relief. Sometimes the relief will last even longer. But often the outer hip and knee pain will come back when the individual gets back to being active again.
The exercises in the video are the best starting point for fixing IT band syndrome. If you’re looking for more exercises and a full plan to improve your knee health then you need to check out our 28 Day Knee Health & Wellness Boost Program.
www.epmanualphysicaltherapy.c...
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*affiliate link - we get a tiny commission (like 12 cents ;-) if you purchase using that link :-)
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
So - all the weighted knee extensions, cycling I've been doing post total knee replacement has contributed to my newly diagnosed IT band syndrome. Not one word was said to me about strengthening my glutes post op. UGH..... I really appreciate your guidance! You are truly the best PT therapist online and IRL that I've encountered.
I stretched and it made my pain worse. I now hobble around at work. Hopefully, this summer I get the time to rest ot and do your exersizes more often.
Thank you Dr. David , you are an EXCELLENT therapist !! I’m finally getting some relief from pain , I have hip bursitis and I suspect this IT band problem too , as the pain goes down to my knee and lower leg . It’s been flared up for a year ~ 😫
I did get exercises from a physio , but I wasn’t told all this detailed information about exactly what muscles to target . I wasn’t getting results.
I’ve only started using your advice a few days ago , & I can feel it’s giving me relief !!😅😅😅
I’m a big fan of your videos . THANK YOU SO MUCH !!! 🙏
This is exactly what I needed right now. THANK YOU! Wow. 👍🏻👍🏻👍🏻
So enjoy your straightforward explanations and remedies. Thanks so much!
Thank you so much for this intelligent, very helpful, common-sense video. The "professional" I've been working with apparently can't see the forest for the trees and brushes it off when I mention IT band problem possibility (I have all the symptoms of IT band syndrome) and, thank God, these type exercises are helping because I'd gotten to where I could barely walk !
Thank you!
Thank you so much.
These exercices finally helped me to get out of the cirkle of pain.
Really interesting about false stretching. Thank you.
Thank you, thank you, 😊😊
I can't thank you enough for your help, amazing work. God bless you.
You're very welcome Dana! 😊
Thanks for the demo. Great technique!
You're welcome Andromeda!!!
Thanks for your instruction.
You are welcome!
You explain so well I will be trying these exercises thank you.
You’re welcome Margaret!!!
Thank you so much for this valuable advice!
Glad it was helpful Yasmin! 😊
I will definitely try your stretching it makes more sense to me now. Thank you!
You're welcome L!!! Please let us know how it goes trying this out. 😀
Doc your posts have literally saved me. thank you so much. I'm desperate and broke.
You will get through this. As long as you are putting effort into exercises and moving around for blood supply around your knees, you will get better mate. I am also going through some troubles with my knees, but I won't give up, neither do you!. You hear me!?
Great information….if you have dominate quads what is the best way to make them less tight ( I believe you said that was good for your pelvis tilt and you also talked about using a massage gun on your quads) ty
Hi David! Thanks again. I love your videos, finding them very informative and helpful. So are these ITB stretches ok to do at 8 wks post THR? And I have hip flexor tightness 2’ yrs of ‘compensatory gait patterns’ d/t advanced OA - any suggestions. Thanks again.
I share your videos with friends . You are definitely amazing explaining everything in depth. Currently doing your programs as I order both back & knee Health. I notice it definitely works. When I stop doing it for a week I feel flares come back again. 🙏🏼😇
I'm doing the glute exersizes but the clam gives me pain in my left butt cheek. I had xray. Nothing wrong with my hips. Could it be the bursa? Also my knees make a pop noise if sitting and I stand up. Some times it feels like my knee had popped out of joint if my legs are turned a certain way. Do I need to build up the muscles in the knee.?
I just got the clam shell exercise at PT yesterday and was told to do it the exact way that you said not to. I'll try it this way at home now!!
how did it go?
My left leg tends to "collapse" after sitting on the bus (1/2 hour) usually after work late at night. Job requires a lot standing & walking. 9 months post-L HA
Thanks - best PT info I've found.
Your videos are extremely helpful, so Thank you!!! Also, when I send this link to my email, another PT’s video shows up🤔
Thanks!
Hi Karen! 👋 Thank you for being part of our community! 🧡
Cool thank you this was helpful
Thank you Blanace Health and Wellness! 🙌 Glad this was helpful 🌟
I like your videos they are very informative. I think I might have hip impingement. I can't sit up straight on the floor with my legs straight. I can only get up to about a 45 degree angle, I don't have any pain. I can hear a crunching sound on my left hip when I try to squat. I do have lower back pain, which I think is caused by my lack of hip mobility. any adivce?
Love your videos! Quick question: in addition to rolling out hip pain cause by IT Band Syndrome., what about using a tennis ball to isolate those painful areas arounf the hip and massage them out? Or have the tennis ball stay in one sore spot until the pain get better usually after a minute or two????
I have bad IT band issues post total knee replacement. I can do clam shells on the IT Side but it hurts my knee replacement side to do the other side. I hope just doing the one side will be OK for now.
Thanks Doctor, I've met some great physiotherapist for my IT band and knee, but your are the best. You are right about stretching and how to do these exercises correctly. I wish I knew you earlier. Thanks again.
Thank you ebikalan!!! You're too nice 😊
Thank you - THank you!!! Your videos are The Best. I had terrible knee pain on both knees, typical IT Band Syndrome. Your explanation and advise proved to be the Exact thing I needed. I did the exercises and both knees improved so much. I was worried it was arthritis starting... (62 y.o. pickleballer). Who knew you could fix your knees by working on your glutes!!! THank. you kind sir. God Bless You!!
Hi Ann, You are very welcome! Thank you so much for your kind words.🧡 It's terrible to hear that you've been suffering from terrible knee pain in both of your knees. 🥺 We know how frustrating it can be to deal with and we are thrilled these techniques have been able to help you. We want you out there playing pickleball and enjoying life.
In case you are interested we have a playlist for IT Band Syndrome Help. You can access it here. “IT Band Syndrome Pain Help”
ruclips.net/p/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T
We hope this information was helpful and we wish you continued relief. We'd love to hear how you are doing as you progress.🙌 Please take care!
What do you recommend for SI joint issues?
Dr. David, you are so knowledgeable. I’m pretty much bone on bone with my knees. I’ve seen a lot of videos saying that quad sets good for this. Are these good or bad and should I avoid them or do them? Looking forward to your great advice.
Thanks for the kind words CricketNewJersey! I'm actually part of Dr. David's staff, but he trains us all very well :-)
Quad sets are absolutely not good for this. They will strengthen the muscles that feed into IT Band Syndrome. The TFL muscle in this case tends to work with the quads and that is what pulls the IT band more over time. It compresses the knee joint and makes bone-on-bone knee situations worse. The exercises in this video and in our video "Top 5 Glute Muscle Exercises For Knee Pain" might be best for you right now.
ruclips.net/video/NXdCjT2QtJA/видео.html
What exercise do you to do to help straighten your knees please? Mine are stuck!
Very helpful. Thank you! I’ve had 12 weeks of pt and although I am somewhat better, I’m still not even at 75%. Part of the problem is that you don’t see the same therapist every time, and even though they have my records they’re always doing something different and some of those exercises that you said not to do, are what they have me doing. This would explain why I’ve had ups and downs with my success of the therapy. I’ve gone from feeling almost no pain at all, to feeling like I’m almost back at square one for days at a time. I would bet that those bad days are coinciding with my faulty stretches. I am going to check out your program.
Hey Your Fun Sister, it sounds like you've been going to a clinic that is set up to help people after surgery. Those types of clinics tend to be great at that, but not so great at helping people that have a non-surgical condition like yours. IT Band problems definitely need to be handled by a different type of specialist. You might try searching for a different physical therapy specialty in your area. We're glad you're learning about this from our video! We truly hope that you can begin to get more relief so you can get this 100% resolved. In case you need it, here is a playlist of all our IT Band videos:
“IT Band Knee Pain Help”
ruclips.net/p/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T
If you're looking for a more comprehensive exercise program for IT Band syndrome, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. This program is focused on fixing the root muscle imbalance of IT band syndrome. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
Do you do the clamshell on both sides?
Do you have an alternate exercise for the 2nd exercise for someone recovering from TKR that doesn’t require doing it in your knees?
Loving your channel! I'm a LMT and find your videos so informing. I feel like there is a lot of misinformation out there regarding the IT band. I was actually under the impression that rolling your IT band does more harm than good due to an increase of inflammation to the tissue since it is unable to stretch. Just wondering if you could explain why this is incorrect or point me in the direction to perhaps another video explaining this? Thank you and I look forward to watching more of your content!
Hey lexi!!! If the IT band is irritated, it can make it worse. If it is not irritated, then you might stretch out the vastus lateralus under it when you roll it out. You're right, the IT band doesn't stretch. There's a right time for certain things. Pushing or massaging an irritated IT band is not a good idea. But massaging or rolling out a stiff vastus lateralus once the IT band has calmed down is a great idea.
REVELATION - I’ve been doing it WRONG- God bless you on this!
Hey Chenoa! Keep us updated with how you improve using this new technique!
Hi Dr. David. When I do the clamp shell exercise, I feel the glutes contraction but I also feel pulling and pain in my right knee where I have knee crepitus and usually no pain. On the other knee where I have no crepitus it's ok. Should I continue the exercise or not, cos now I don't know what to do. Thank you for your reply.
Does water aerobics helpful for IT Band problems?
Looking for the body pillow from Amazon…a link?
What is the 2nd exercise called, please?
Oh my gluteus medius, you are ALIVE! I feel warmth in my butt! At last an exercise that works! Im sooo happy! Thank you so much! ❤❤❤
Hi Hanomazom9670, That is awesome that these techniques have worked for you! You are very welcome. In case you are interested we ave a playlist for IT Band Syndrome Pain help. You can access it here: “IT Band Syndrome Pain Help”
ruclips.net/p/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T
We'd love to hear how you are doing as you progress.🙌 Please take care!
Hi again Dr David! Is there a standing version of the Clamshell? I want to do this more frequently but cannot lay down. I’m attempting to make up my own but don’t feel that the glutes are properly targeted. Thanks for all your advice!
Hi Diane! No worries! There are standing exercises that will be more appropriate to do at this moment:
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
"Plié Squat"
ruclips.net/video/NXdCjT2QtJA/видео.htmlfeature=shared&t=850
Hope this helps!!
Can I do these if my sciatica is playing up?
DR is there a modification you can do if you can't kneel on your knees? Thank-you so much for what you do!
I have the same question. Not able to kneel post TKR.
I’m going to try these! I’m at week 5 after a total hip replacement and I’m still limping from thigh and IT pain. Praying this works
Did it work
@@TimeOutNow45 I got stronger but still have thigh pain. It’s more weight bearing. Very discouraging
PleSd what is ITBand shndry?
I am 18 years and had Sciatica nerve problem which healed for over twenty years. During lockfown, l fell on the stairs a couple of times and nos it seems to have come back. My knee also became swollen and was given an injection.
The pain starts from the right hip then down the thigh b ach of the knee to the calf muscle and i often have to drag the leg behind me.
This is not constant as there are times in the day when there is no pain and everything is normal. I sleep without pain, bend my knees and straighten them only eith mild pain.
The knee is swollen but i can move the kneecap. Watching your video has given me hope,.
I am supposed to have two slip disc in the lower back and in the neck. Can hoj help me? Iam quite active but the pain can be severe.
Thanm you.
Question for you, Dr David… from the Knee Wellness program… do you get the same benefit doing the Pogo on a rebounder when compared to doing the Pogo on the floor? Thanks for taking the time to reply!
Hey Diane, great question! Performing this exercise on a rebounder can provide similar benefits, especially if it helps to decrease some of the symptoms that may arise. Hope this helps!
Can my inflamed bursa be a cause of my I T band pain?
Regarding the first stretch, if I remember correctly, you actually recommended this stretch (dangling leg behind you) in your other video?
Are you keeping the ankles touching and just raising the knee? Or are you lifting the entire leg?
Is a symptom of IT syndrome the front of thigh is numb? Dr said I have sciatica. But my thigh area hurts as equally as bad. Knee doesn’t hurt though. I am numb tingly through top of thigh to the top of the knee.
Dr said need it because labrum tear and diminishing space on left more than right. I hurt horrible. Tell me labrum tears huts. Also hamstring tears.
Wondering if i have itband syndrome or hip bursitis......
my ITBS is a post TKR complication(8 years). will these exercises work as well for me as they will for runners and jumpers? i absolutely can not get on my knees due to severe pain(other oknee is bone on bone) I'm thinking of using stable surface to lean onto forearms to do butt blasters, do you think that would work? thank you so much for sharing your smarts with us.
Hey there, these exercise can definitely help even after a TKR. If you are interested, we also have a lot of content for post knee replacement surgery. Here is a link to our playlist:
“Failed Knee Replacement Help”
ruclips.net/p/PLJVIPiFvv1maC3n6M0ksF5F17DPDcI98a
We also have an outstanding failed knee replacement program that is designed to help with the complications that are common after a TKR. Here is a link with more information if you would like to learn more:
Failed Knee Replacement Program:
The Failed Knee Replacement Recovery Program is a comprehensive program designed to help people with treatment strategies that are effective at helping calm down an irritated knee, then guiding you to treat the root problem that sets up knee arthritis and continues to cause knee pain in a replaced knee joint. This program works even for a revised knee replacement. You will learn:
Fast ways to reduce knee pain and swelling so you can quickly get to being able to tolerate sleeping and being on your feet more.
How to gain more motion in your knee joint (if you're missing some motion) without forcing yourself to do aggressive, painful stretches.
Thorough understanding of the root muscle imbalance so that you can apply the information to your specific life situation.
How to get the most out of your replaced knee joint while keeping it healthy for the long-term so that you never have to go back to another knee surgeon.
To learn more please click this link:
www.epmanualphysicaltherapy.com/failed-knee-replacement-recovery/
these make my it band tighthen
i get pain in the ankle/top of the foot as well. are there any exercises you'd recommend?
Hey Will, we have some great content for foot and ankle pain. Here is a playlist that may be able to help:
"Foot & Ankle Help”
ruclips.net/p/PLJVIPiFvv1mZDFBRPyY3f9Dumk_hjg8H8
What if your IT band is injured from the L5 nerve pinched from sponndelithesis are these two exercises safe for that?
Hi Katherine, We have a playlist for IT Band help. You can access it here:
“IT Band Syndrome Pain Help”
ruclips.net/p/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T
We'd love to hear how you are doing as you progress.🙌 Please take care!
6:33 I have IT band syndrome, sciatica and GTPS all at the same time. Can I do ALL the exercises I’ve found for each issues?
Hey Ann-Marie! Sorry to hear about your IT band syndrome, sciatica and GTPS! Some of these issues are likely to have a common root cause, which could an underlying muscle imbalance. We would advise trying out a few of these exercises, and sticking to the ones that work the best for you. Overdoing it could lead to worsening your symptoms. Get really good at 2 or 3 and perform them with as much intent as possible!
All the best!
Have you anything for frozen shoulder?
Yes we do Ladynipchick2!!!
"Frozen Shoulder [Adhesive Capsulitis] - Symptoms, Causes & 3 Nifty Exercises To Easily Treat It"
ruclips.net/video/4JFO8we-86I/видео.html
@@epmanualphysicaltherapy Thank God. I'll take a look.
What about rolling on lacrosse ball
Hey Marlene, this can be beneficial on the correct area. It is very important that you target the muscle that attaches to the IT band rather than the IT band itself. This muscle is called the Tensor Fascia Lata and is located on the side of your hip and a little to the front of the hip. Hope this helps!
I never thought its possible thT my knee can b fix by exercise
So cut out yoga? Or just make sure to do the clam etc alongside for strong butt muscles, stopping the T. muscle contracting?
Hey Ladynipchick2! Yoga may hurt if you're aggressively stretching the muscles that need to be used less. Stretching really hard actually makes the muscles work because of the "stretch reflex". This gradually feeds into the problem and makes it worse over time. It's way more important to strengthen the weak muscles. Yoga is not a bad thing to do overall. It's just not the best sole solution to fix IT band syndrome. You NEED strengthen the glutes!!!
@@epmanualphysicaltherapy Will do.
Is it possible to experience IT band and hip tendinitis together?
Good question, I'd like to know this too - shame you didn't get a reply.
What if your IT band is so tight it’s impossible to feel your glutes?
I cant even rotate my leg outwards as in 2:54 . I think the hip pockets snap, I get numbness and a painfull locking sensation that radiates down to my toes. Its hard to flex without the vml firing up (which is dominant on my quads)
Come to think of it, as i atempt to sumo squat and really drive my knees outwards, they either still come inwards or my hip reaches its limits that himder me from standing straight with contracted pelvis floor to the front
Hey JayKay! It is absolutely okay to drive your knees outwards. One of the main muscles that performs that rotation at the hip is your glutes. If you are effectively using your glutes that is great! The pain you are experiencing could be a number of different things. Sounds like an irritated nerve, but it can also be a labral tear. If you would like more information on that, here is a link:
“Hip Labrum Tear Help”
ruclips.net/p/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy
@@epmanualphysicaltherapy I will ask this my dr, thanks. I wish that I could keep my knees out, as I move the pelvic floor to the front (sumo squats), but that stringy feeling on the inside tries to pull me into crosslegged stand with mz glutes not pulling into hip rotation to the back.
I got diagnosed with tendinosis of the ischial tuberosities (I hope thats the proper translation), but I cant tell if thats the main factor that plays into this.
Where are is these IT Band ...syndrome ..and what do ypu feel or notice ? I now have a lateral meniscus in the right knee , 7 weeks now , and also getting more problem with my right hip too ...which are said to be more stiff than the other for tears. ..I have this unbalanced pelvis ..its said that from front picture my right side of my pelvis / hip is higher ...?? What is good for me 🙏 Dutch Holland here ..thank you 🙏
Hi Marguerite, we are so sorry to hear that you have been dealing with a lateral meniscus tear in the right knee for 7 weeks along with having an unbalanced pelvis. Your situation is more specific and we would like to refer you to our Virtual Consultations. This will allow you to discuss your situation one on one with Dr. David. He can then advise you on the best treatment options and guide you on the next steps to take. To learn more about our Virtual Consultations please click here: Virtual visit link
www.epmanualphysicaltherapy.com/virtual-visit/
We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!
Okay ..Thank you ..I will make contact on the virtual ... tomorrow I fly 5 days to Spain ..I ' ll take it very easy and after , or when I am there , I am back next thursday . Now its midnight here 😘🙏
I appreciate the exercises but my hip bursitis could never handle the rolling.
👏👏👏
I can’t get on my knees🥺. Can do the clams .
Do what you can Susan. Then as you feel better you can try to do more.
sir david make some video about external tibial torsion and snapping hip syndome .more blessings and subscirber sir david .
Hey Ynot! We'll pass this on to Dr. David and see if he can do it! Thanks so much for the suggestions! 😃
When I'm doing the clam, my knee clicks and hurts?
Hey Valerie! Oh no, that's not supposed to happen. Make sure you're using the right muscle on the glutes. If you are using the front of the thigh and hip, then it might set off your knee like that. If you are using the right glute muscles on the clam then you might have a ligament problem too :-(
Is their a vidio showing how tix my knee if it is that?
🙏😘
❤️☺️
I asked few people that IT Band syndrome ever heal ? They said no it never heal
Hey Brijesh! We highly disagree! We see IT band syndrome heal all the time here in our clinic. It's an overuse injury meaning there is nothing torn or broken...it is basically irritation to the area. That means that the irritation can be reduced and the IT band can heal. The problem for people (and even healthcare professionals) that have it a long time is that they do not know about the underlying muscle imbalance nor do the understand how to fix it. Make sure to check out all our videos about IT band syndrome so you can learn more:
“IT Band Knee Pain Help”
ruclips.net/p/PLJVIPiFvv1mZUkmp_Vahu2yuGNPa9D43T