Ive been experiencing excruciating pain on the outer knee(s) which I was convinced was my lcl. Then i stumbled on this video and focused on the IT band and performed these stretches. This has alleviated a great deal of the pain, which before had made walking up and down stairs extremely painful. Now I'm experiencing minimal aches in the area and I'm confident that the worst is over. Thank you!
Went to PT, used the bar for firm rolling, hurt so bad made me cry. Felt wrong, never did it again. The othe stretches work and you added one. Thank you. Jeanne, RN, MSN
Been dealing with some pain after a marathon and adding this routine to flexibility and strenght training is helping a lot. Hopefuly I will able to increase the volume gradualy in the next weeks. This is a great view and offers a huge help to solve the problem. Thanks so much for the video ✌️🏃🧘🏻
I never do foam rolling. I think, as you say, it serves only to irritate, not "release." As for your stretches, contracting the glutes to make sure your back is straight rolls the pelvis forward, which also takes pressure off the knees. Thank you for this.
As I do these stretches (and before hand ), I have a sciatic/nerve type pain down my right ITB. My god its painful. Kneeling is when the pain is the worst.
I’m one of many who is benefitted by your shoulder pain relief video. Thank you for that. I’m a cricketer and now I have to deal with my pain around knee area. Just below the knee cap and at the top of the shinbone I have pain. It gets worse as I play! Could you suggest any relief methods! Looking forward. Thank you! Cheers!
A precise analysis of this specific problem. 👍 I have other knee issues though: alternating pain inside, outside, under, above and beneath the patella. MRI shows nothing unusual for my age (46). I have a slight varus deformity. I used to squat 200 kg. Now I can hardly do air-squats. What's your opinion especially on (partial) single leg squats for rehabilitation?
Luckily my son plays Lacrosse! I've been suffering from off and on numbing and "burning"/tingling sensations between my left hip and knee since I was diagnosed with a couple of herniated disc's and sciatica. My experience as a massage therapist does comes in handy but I will definitely try your techniques! New sub! 🙂
You're absolutely welcome to the PWG family @Valindsia Cenales! Happy to hear the video proved helpful. Please keep me posted on your progress. Best wishes, Ashley.
for IT band syndrome, we need to stretch the TFL and the release technique and the stretches are great BUT we need to STRENGHTHEN the Glute Medius and not stretch GLute Max. Reason: Glute Medius becomes weak?lenghtened and stops doing its job, as a result TFL works overtime, becomes tight, starts pulling on the IT band as u showed in the video. Result: pain on the outside of the knee. My two cents :)
Thank you so much for the great information I can't wait to try these stretches. I love yoga but I'm limited and miss it so much due to 2 brakes on same leg. I was able to lean on my healed patella with screws but then broke the tibia which did me in. Ive also developed thumb arthritis both hands. {retired hair stylist & chef}Poses involve too much leaning on knees /hands Ive tried my class with pads and supportive gear but its just too awkward and painful. I'm looking forward to doing some of these stretches that look do-able and relieving!
Help Doc! I feel no pain at all but the outside of my knee keeps popping when I squat also the outside of my butt isn't that painful it's like pain after I work out my Glutes. Is this an IT Band Syndrome?
Thanks so much for the information! I have knee tendonitis and because I've changed the way i walk I now have ITB syndrome, is it bad to do these exercises AND roll out/massage our ITB band? Or should we not touch the ITB at all? Thanks again!
I'm going to give this a try. But is the IT-band and the "tractus iliotibialis" the same thing? Two years ago I had surgery in my right knee, "osteonecrosis" I think they called it. Everything was fine up until about 6 months later, when I was doing my exercises at home on the floor. When I went to get up, I felt something snap or move in the knee. After that day, the knee just didn't feel right. But even more annoyingly, now everytime I bend the knee, it snaps on the outside. It doesn't really hurt, it just feel yucky. I've obviously talked to the hospital and seen some professionals about it. They all seem to agree that it's my "tractus iliotibialis" that is getting caught on some bone edge. But they can't really tell me why or how to get rid of it - Do you have some experience with that? I personally think the problem stems from my hips. I lack hip mobility and my left hip is 14mm higher than the other one (X-ray). Also, if I sit on the floor, put my feet together and let the legs fall out to each side. The left knee is much higher than the right one. I recently started seeing a different physician who shares my belief. He told me to start out with the following exercises: Glute bridges. Lunges 3 times a week. Stretch glutes. Stretch quads. Now I think I will add this stretch as well.
Great video Ashley, loving the graphics mate, hope everyone is well. Would some of these exercises be helpful for Meralgia Paresthetica? My leg is numb and tingling on the outside of my thigh. I feel a new video coming.
Hey mate good to hear from you, we are all well here thank you. Yes these exercises could be helpful for MP but just be careful with the ball in the hip muscles as that could aggravate it. Also make sure you aren't wearing clothes or belts that are too tight on your hips. Keep moving too to help blood get into and around the hip and thigh. But certainly a good idea for a video too! Aside from MP how are you and the family?
@@PrecisionWellbeing yeah we're all good thanks, business is decent, started up with ubereats as well. Home schooling is what it is, lucky you don't have that to contend with. It's not easy, how's your mum and dad doing, must be a while since you went down there? Are you still at the clinic one day a week? Glad to see your channel is doing well, videos are going from strength to strength. For us it's baby steps, but each month the subscribers are going up faster than the previous month, in ten years it will be a force to be reckoned with lol.
That's good to hear about business mate, it's tough times, but RUclips will help in the long run. Mum and dad are fine, it's been many months since we went down there, hopefully this won't go on for too much longer. I'm at the clinic with clients 2 days a week at the moment and 2 mornings just for filming/business admin. Yea the RUclips stuff will take time to gain momentum but the good thing is that you are regularly uploading and staying consistent, that's half of it right there. Check out Video Creators (ruclips.net/user/VideoCreatorsTV ) because that will help.
Are these stretches good for like when I go down into a squat and get back up, that’s when my right knee hurts, what do you think will help my pain relief on my right knee??
I haven't run in 10 years because I developed ITBS in the military and didn't treat it, I kept running through the pain at one point I was crying while I was running and it felt like I was being shot in my knee with every step... It got to the point where I couldn't use stairs or drive a manual car anymore. I still can't even jog 10 years later without extreme pain. How can I begin to treat this or do I need surgery at this point?
Thank you Tony, I appreciate your comment. Likewise, you keep your content coming too, it is fascinating what animals you are treating! Best wishes, Ashley.
Im struggling with ITB for 10 months now, physio and a lot of exercises and still cant run longer than 1km. Had 2 injections with cortisone. Should i get operated? I have a appointment in September to do it...
You shouldn’t be running at all, the first day you experienced pain u supposed to stop bc any workout causes more damage to it. It takes like 2 weeks or a month to completely heal.
My problem is not knee pain in the back of my knee that is always very tigh and have sometimes some difficult walking and I haven’t find anybody who can help with this problem but I think all the problems become from my back and is affecting my lower body
hello. hope you're doing good. slightly unrelated to your video but since you're an osteopath yourself. would really like to know if you've heard of Mr. John Gibbons from bodymasters, oxforshire,UK. Would like to know from the UK osteopathy community members like yourself to provide me with his work(treatment) as i am a patient myself. i am suffering from a malaligned sacrum (only right side SIJD). would deeply value your genuine opinion. hoping for a reply. Thank you
Hi there thank you for your question. I don't know John personally but he has been around for much longer than me and really knows his stuff. If you were to get treatment from him you'd be in great hands. Best wishes, Ashley
@@PrecisionWellbeing Thank you very much Ashley for your reply and for your good wishes. Appreciate it. Could you please provide me on more names when it comes to highly experienced practitioners in the UK, at par or have more experience than John? Since you're a member of this profession i deeply hope and suspect that you'd have few recommendations for a medical tourist like me. i am from India and suffering from a sacral somatic dysfunction. Thank you for considering. Hope you will find time to provide me with few recomedations.
It could be... but it could be many other things too. Take a look at your daily lifestyle, exercise, technique, types of exercise you do etc and just consider all bases. I hope that helps. Best wishes, Ashley
ITBS is not due to tightness, I thought this was common knowledge at this point. When compared the the uninvolved side it is not tighter. The most damning bit of evidence, however, is that the ITB actually gets tighter after rehab. I can provide evidence if u so which.
Ive been experiencing excruciating pain on the outer knee(s) which I was convinced was my lcl. Then i stumbled on this video and focused on the IT band and performed these stretches. This has alleviated a great deal of the pain, which before had made walking up and down stairs extremely painful. Now I'm experiencing minimal aches in the area and I'm confident that the worst is over. Thank you!
Went to PT, used the bar for firm rolling, hurt so bad made me cry. Felt wrong, never did it again. The othe stretches work and you added one. Thank you.
Jeanne, RN, MSN
You are welcome. Happy to hear that the video has been helpful to you. Please keep me posted on your progress. Best wishes, Ashley.
Thank you so much, was in so much pain and after watching this 😳 instantly after doing the stretches the pain stops 🙏🏽
That's great to hear Chanda! I'm so glad to hear the video was helpful. Wishing you a speedy recovery. Best wishes, Ashley.
Been dealing with some pain after a marathon and adding this routine to flexibility and strenght training is helping a lot. Hopefuly I will able to increase the volume gradualy in the next weeks.
This is a great view and offers a huge help to solve the problem.
Thanks so much for the video ✌️🏃🧘🏻
Best exercises for my ITBS, has helped so much
I am so happy to hear that the exercises have been helpful to you. Please do keep me posted on your progress. Best wishes, Ashley..
I never do foam rolling. I think, as you say, it serves only to irritate, not "release." As for your stretches, contracting the glutes to make sure your back is straight rolls the pelvis forward, which also takes pressure off the knees. Thank you for this.
As I do these stretches (and before hand ), I have a sciatic/nerve type pain down my right ITB. My god its painful. Kneeling is when the pain is the worst.
Unbelievable instant pain reliever, thank u very much for sharing
You're most welcome Abdul! Glad to hear the video was helpful. Wishing you a speedy recovery. Best wishes, Ashley.
Thank you. I did great south run on Sunday and I have felt pain ever since. Not sure if overused or ibt but I will try this 💯
I’m one of many who is benefitted by your shoulder pain relief video. Thank you for that. I’m a cricketer and now I have to deal with my pain around knee area. Just below the knee cap and at the top of the shinbone I have pain. It gets worse as I play! Could you suggest any relief methods! Looking forward. Thank you! Cheers!
I can't knee either. I had osteoarthritis 😢
Exactly what I needed. Thanks!
I'm glad it helped! Best Wishes, Ashley
Thanks for this video popping up! I needed this. Thanks man 😃😃
You never know where I'll be popping up these days! Hope it helped 😊
Excellent video.
Thank you very much! I hope that it has been helpful. Best wishes, Ashley.
Amazing explanation! Thanks you for a great video!
Hi Genene,
You're absolutely welcome! I hope it helped. Do let me know. Best wishes, Ashley.
Well done, and to the point. Thanks
You're most welcome Alex! So glad to hear the video was informative. Hope it helped! Best wishes, Ashley.
Very nice and clear explanation,thank you so much for sharing 🙏🙏
A precise analysis of this specific problem. 👍 I have other knee issues though: alternating pain inside, outside, under, above and beneath the patella. MRI shows nothing unusual for my age (46). I have a slight varus deformity. I used to squat 200 kg. Now I can hardly do air-squats. What's your opinion especially on (partial) single leg squats for rehabilitation?
way to complex of a question for youtube... go to a sports doctor or physio
Luckily my son plays Lacrosse! I've been suffering from off and on numbing and "burning"/tingling sensations between my left hip and knee since I was diagnosed with a couple of herniated disc's and sciatica. My experience as a massage therapist does comes in handy but I will definitely try your techniques! New sub! 🙂
You're absolutely welcome to the PWG family @Valindsia Cenales! Happy to hear the video proved helpful. Please keep me posted on your progress. Best wishes, Ashley.
Thank you, your videos are well articulated and demonstrations provided are absolutely necessary for my understanding. Appreciate your time.
You're most welcome! Happy to be of assistance. Best wishes, Ashley.
Great technique and very helpful.
Hey. Glad it was helpful! Best wishes, Ashley.
Very good demonstration!!!
Keep it up bro...
My pain is not directly to the side of my knee it’s a little lower is this still apart of the it band? How far does the it band go?
for IT band syndrome, we need to stretch the TFL and the release technique and the stretches are great BUT we need to STRENGHTHEN the Glute Medius and not stretch GLute Max. Reason: Glute Medius becomes weak?lenghtened and stops doing its job, as a result TFL works overtime, becomes tight, starts pulling on the IT band as u showed in the video. Result: pain on the outside of the knee. My two cents :)
👍👍👍
Great help sir. Thank you sir
You're most welcome! I hope it helped. Best wishes, Ashley.
Thank you!
You're welcome! I hope it helped. Best wishes, Ashley.
wow, that really helps alot! Thanks!
Thank you so much for the great information I can't wait to try these stretches. I love yoga but I'm limited and miss it so much due to 2 brakes on same leg. I was able to lean on my healed patella with screws but then broke the tibia which did me in. Ive also developed thumb arthritis both hands. {retired hair stylist & chef}Poses involve too much leaning on knees /hands Ive tried my class with pads and supportive gear but its just too awkward and painful. I'm looking forward to doing some of these stretches that look do-able and relieving!
Hi Elle. So sorry to hear about your pain. I hope that the stretches help. Please let me know how it goes.
Best wishes, Ashley.
Thank you very much, great advice
great tips and sure enough very effective (at least for me!). thank you!
Hi Eleonora,
You're most welcome! Glad to hear the video was helpful. Best wishes, Ashley.
Help Doc! I feel no pain at all but the outside of my knee keeps popping when I squat also the outside of my butt isn't that painful it's like pain after I work out my Glutes. Is this an IT Band Syndrome?
This is the same as me, no pain but a snapping/popping
Thank you
You are most welcome! Hope that the video was helpful? Best wishes, Ashley.
Thanks so much for the information! I have knee tendonitis and because I've changed the way i walk I now have ITB syndrome, is it bad to do these exercises AND roll out/massage our ITB band? Or should we not touch the ITB at all? Thanks again!
I'm going to give this a try. But is the IT-band and the "tractus iliotibialis" the same thing?
Two years ago I had surgery in my right knee, "osteonecrosis" I think they called it. Everything was fine up until about 6 months later, when I was doing my exercises at home on the floor. When I went to get up, I felt something snap or move in the knee. After that day, the knee just didn't feel right. But even more annoyingly, now everytime I bend the knee, it snaps on the outside. It doesn't really hurt, it just feel yucky.
I've obviously talked to the hospital and seen some professionals about it. They all seem to agree that it's my "tractus iliotibialis" that is getting caught on some bone edge. But they can't really tell me why or how to get rid of it - Do you have some experience with that?
I personally think the problem stems from my hips. I lack hip mobility and my left hip is 14mm higher than the other one (X-ray). Also, if I sit on the floor, put my feet together and let the legs fall out to each side. The left knee is much higher than the right one.
I recently started seeing a different physician who shares my belief. He told me to start out with the following exercises:
Glute bridges.
Lunges 3 times a week.
Stretch glutes.
Stretch quads.
Now I think I will add this stretch as well.
Thanks for the explanation, Can i use Massage gun ( deep tissue) on TFL part? Will it be effective? Please help to respond.
Thanks in advance.
How do we find tender points
What is the sim terms that we have found it.
Great video Ashley, loving the graphics mate, hope everyone is well. Would some of these exercises be helpful for Meralgia Paresthetica? My leg is numb and tingling on the outside of my thigh. I feel a new video coming.
Hey mate good to hear from you, we are all well here thank you. Yes these exercises could be helpful for MP but just be careful with the ball in the hip muscles as that could aggravate it. Also make sure you aren't wearing clothes or belts that are too tight on your hips. Keep moving too to help blood get into and around the hip and thigh. But certainly a good idea for a video too! Aside from MP how are you and the family?
@@PrecisionWellbeing yeah we're all good thanks, business is decent, started up with ubereats as well. Home schooling is what it is, lucky you don't have that to contend with. It's not easy, how's your mum and dad doing, must be a while since you went down there? Are you still at the clinic one day a week? Glad to see your channel is doing well, videos are going from strength to strength. For us it's baby steps, but each month the subscribers are going up faster than the previous month, in ten years it will be a force to be reckoned with lol.
That's good to hear about business mate, it's tough times, but RUclips will help in the long run.
Mum and dad are fine, it's been many months since we went down there, hopefully this won't go on for too much longer. I'm at the clinic with clients 2 days a week at the moment and 2 mornings just for filming/business admin.
Yea the RUclips stuff will take time to gain momentum but the good thing is that you are regularly uploading and staying consistent, that's half of it right there. Check out Video Creators (ruclips.net/user/VideoCreatorsTV ) because that will help.
Do the tender areas ever go away? I've been doing this for months and doesn't seem like it's ever less tender?
Great stretches. Had a pinch feeling in crease when doing glute max but less pinch after holding about 45-60 sec. What does pinch indicate?
Thanks for the info
You are most welcome. I do hope that the video has been helpful to you. Best wishes. Ashley.
Are these stretches good for like when I go down into a squat and get back up, that’s when my right knee hurts, what do you think will help my pain relief on my right knee??
This is great! Thank you for telling us NOT to massage our IT band! These are great stretches.
Thank you! Let me know how you get on. Best wishes, Ashley
Thanks
You are most welcome. I hope you found the video helpful. Best wishes, Ashley.
I haven't run in 10 years because I developed ITBS in the military and didn't treat it, I kept running through the pain at one point I was crying while I was running and it felt like I was being shot in my knee with every step... It got to the point where I couldn't use stairs or drive a manual car anymore. I still can't even jog 10 years later without extreme pain. How can I begin to treat this or do I need surgery at this point?
Hey monarch, what video did you follow to help you run again?
How do you trim overly developed glutes?
Really great explanation and advice. Really good delivery. Great videos, keep them coming
Thank you Tony, I appreciate your comment. Likewise, you keep your content coming too, it is fascinating what animals you are treating! Best wishes, Ashley.
I hope this is gonna help my left knee, because the sound is not good!
Hi Jose,
How are you doing now? Did you try any of the stretches already? Best wishes, Ashley.
Im struggling with ITB for 10 months now, physio and a lot of exercises and still cant run longer than 1km. Had 2 injections with cortisone. Should i get operated? I have a appointment in September to do it...
You shouldn’t be running at all, the first day you experienced pain u supposed to stop bc any workout causes more damage to it. It takes like 2 weeks or a month to completely heal.
Watching this hurts my knee already
Do you have a video on inside knee pain?
My problem is not knee pain in the back of my knee that is always very tigh and have sometimes some difficult walking and I haven’t find anybody who can help with this problem but I think all the problems become from my back and is affecting my lower body
Are there other causes to IBTS? Other than tense muscles? For example is there a certain activity that makes them tense?
Thanks lots pain quick ka relif akeduchi🙏🙏🙏
You're most welcome @MUTHU MALAI ! I'm glad to hear the exercises are helpful. Best wishes, Ashley.
hello. hope you're doing good. slightly unrelated to your video but since you're an osteopath yourself. would really like to know if you've heard of Mr. John Gibbons from bodymasters, oxforshire,UK. Would like to know from the UK osteopathy community members like yourself to provide me with his work(treatment) as i am a patient myself. i am suffering from a malaligned sacrum (only right side SIJD). would deeply value your genuine opinion. hoping for a reply. Thank you
Hi there thank you for your question. I don't know John personally but he has been around for much longer than me and really knows his stuff. If you were to get treatment from him you'd be in great hands. Best wishes, Ashley
@@PrecisionWellbeing Thank you very much Ashley for your reply and for your good wishes. Appreciate it. Could you please provide me on more names when it comes to highly experienced practitioners in the UK, at par or have more experience than John? Since you're a member of this profession i deeply hope and suspect that you'd have few recommendations for a medical tourist like me. i am from India and suffering from a sacral somatic dysfunction. Thank you for considering. Hope you will find time to provide me with few recomedations.
Had that nagging ache. Once watching then practicing those 2moves, felt relief. Hopefully will have an improved sleep.
That's great to hear Maureen! I hope you continue to make improvements. Do keep me posted on your progress. Best wishes, Ashley.
I think my knee pain is from wearing old insoles which aren’t good enough for my flat feet.
It could be... but it could be many other things too. Take a look at your daily lifestyle, exercise, technique, types of exercise you do etc and just consider all bases. I hope that helps. Best wishes, Ashley
Sitting on a computer for 8 hours and 2 hours behind the wheel 5-6 days a week 😢
Reinger Prairie
ITBS is not due to tightness, I thought this was common knowledge at this point. When compared the the uninvolved side it is not tighter. The most damning bit of evidence, however, is that the ITB actually gets tighter after rehab.
I can provide evidence if u so which.
Ieg / thigh, crampa d couldn't finish, no more today, I guess I guess😖
Werner Crest
Dude starts the video off by insulting certified PTs and then tells us the same shit they do. 200iq move.
65 year old. I can't do that..😢
Hall Timothy Robinson Karen Moore Margaret
i have a great collection of elastic bands. i made a ball out of it instead of finding a squash ball.
many thanks for the session. never helpful.
That's a great idea, i'm sure that band ball will work great! Best wishes, Ashley
I’m in a wheelchair most of the time so I can’t get on the floor so this is useless