You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.
OK I never review things but this was really good. My knee has been swollen for over a week. I think it was because of thigh compression wrap that I forgot to take off after training and it inflamed the IT band. The video helped me to actually know what was happening. But I do hope the swelling goes down soon. The only thing not covered that would have been helpful is can I still train legs during this process and can I train for an upcoming tennis tournament. I think this would be helpful to everyone. No one wants to stop training completely if at all possible as long as there is no risk of permanent damage
Hi and thanks for the review! Contrast therapy will help you to further reduce the swelling: ruclips.net/video/Xswl-eRKOX0/видео.htmlsi=u4LkY5fkrTSS2Lgg You can still train as long as the exercises do not cause further pain or inflammation unless you can modify them to do them pain-free. Modifications include moving slower and smaller. Let us know if you have any more questions :) - Coach Joshua, Team PM
What happened when you tried? Did you check your spam folder in case the message went there? In the meantime, you can view it here: mixedmartial.media/main/pmc/vip-downloads/it-band-exercises/ - Coach Joshua, Team PM
@@PrecisionMovementCoach I clicked on the red button to download the PDF and nothing happened (not a message so nothing in spam). Thanks for the link :)
@@zumbapatty4988 can you try in a different browser? Try clicking it a couple of times and make sure that the page fully loads. I just tested it and it worked. - Coach Joshua, Team PM
As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis. Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure. The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having. I will download the PDF and get going. Words cannot express how much I appreciate this. Thanks, Frank K
You are a brilliant man. I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.
Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!
Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on RUclips. Finally feeling confident that this flare up will finally resolve.
Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.
Couch, you are helping me a lot with my knee, Back, hips and IT band. after exercise released my IT band..its not locked any more. Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.
Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽
Coach E, do you recommend runners do these before runs as a way to activate glutes and have them doing their share of the work on the run, or after a run so that you're not running on pre-fatigued legs? Thanks.
You should always do some prep prior to running. Check out the specific routine for that in the ROM Coach app: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.
I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!
I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.
So happy that you found us. Keep doing the exercises for a couple of weeks and then get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
I fixed the pain on the outer-middle side of the knee. The pain now moved to the outer-lower side of the knee (still on the bony part, I think it's the Fibula head). Is this still part of the ITB?
Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.
🎯 Key points for quick navigation: 00:00 *🎯 Introduction to IT Band Syndrome* - Overview of iliotibial band syndrome and its impact on runners and cyclists - Limitations of stretching and foam rolling for relief - Promise of strategies for lasting results 01:25 *📊 Anatomy of the IT Band* - Detailed explanation of IT band structure and related muscles - Role of tensor fasciae latae, glute medius, and glute maximus - Relationship between IT band and vastus lateralis 03:32 *🔍 Functional Considerations and Risk Factors* - Compensatory mechanisms involving TFL, glute max, and iliopsoas - Three categories of risk factors: structural, functional, and compensatory - Impact of sitting on muscle function and IT band tension 07:26 *💪 Exercise 1: Active Self Myofascial Release* - Technique to separate IT band from vastus lateralis - Step-by-step instructions for proper execution - Duration and focus areas for the exercise 09:11 *🪑 Exercise 2: Slumpy Psoas Activator* - Activation of psoas muscle in seated position - Variations to minimize TFL involvement - Sets, reps, and duration recommendations 11:20 *🦵 Exercise 3: Lateral Hamstring Activation* - Technique to activate biceps femoris for tibial external rotation - Proper positioning and execution of the exercise - Sets, reps, and hold time guidelines 13:01 *🏋️ Exercise 4: Monster Band Walk* - Use of resistance band for glute activation - Key cues for proper form and muscle engagement - Recommended sets and repetitions 14:16 *🎯 Exercise 5: Midline Muscle Activator* - Band-assisted exercise for hip stability and alignment - Importance of metatarsal pressure and proper form - Sets and repetition guidelines 16:34 *🔄 Exercise 6: Reverse Lunge Twist* - Technique to stretch TFL and activate glutes - Focus on maintaining alignment and proper execution - Recommended sets and repetitions 17:54 *🏁 Conclusion and Resource Offer* - Recap of exercises and their benefits - Offer of free PDF cheat sheet with exercise details - Encouragement for viewer feedback and engagement Made with HARPA AI
Wow, thanks for that. Also check out the resources in the video description for more great points. We appreciate the support :) - Coach Joshua, Team PM
I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
Hello, Coach E! This video is fanTASTic! I've barely done the exercises and I can tell it will ultimately benefit, so thank you SO much for that :D Question: which brand/make of the strength band do you use? And where can I purchase it? I am a 5'1" senior citizen so want to be sure I purchase the right one. I'll also try to contact you through your website. I REALLY appreciate your help and your sharing of this knowledge and expertise. The anatomy lesson is incredibly helpful too :D
Hey, Donna! Thanks for writing to us. All of those bands are essentially the same. They are all made from the same material but the branding is different. You can get them online or at any exercise equipment store. Many clothing brands with fitness lines also sell them. A light - medium resistance is appropriate for these exercises. Let us know if you have any more quesitons :) - Coach Joshua, Team PM
Hi! I found this video while searching for relief for a combo ITBS/lower-back pain/sciatica and, wow, thank you so so so much. I have one question: when doing the seated (bench) exercises, how can I keep my shoulders and neck from jumping in and clinching up? I’ve tried working through your instructions a few times, but can’t seem to solve it. Thanks in advance for any help you can give on that issue. And thanks so much again for offering your talents and care to the world with channel and this video!
Glad it was helpful, and thanks for watching. Try making your movements much slower, smaller, and supress the unwanted compensation patterns as soon as they arise. Take deep, full, slow breaths, and try to stay as relaxed as possible. Keep us posted on your progress and let us know if you ever have more questions :) - Coach Joshua, Team PM
coach, u helping me a lot to get in tune w my body, thank u. i would even pay a monthly sub on Patreon! i hope enough ppl r purchasing the courses on ur site...
Coach E, in case I spend many hours a day sitting, would it be better if instead of sitting I would be standing up? Would that decrease the amount I could be putting into my ITB? Thanks!
Great question. Standing only will create a different set of problems and will not completely address the root cause of your issue. How about a mix of sitting, standing, and these exercises (2 - 3 times weekly)? Try that out for 14 days and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM
Hi I have started experiencing IT band pain the past two months after a running race. I look forward to trying out these exercises. I was wondering whether you recommend quitting running for a while in the meantime? Do you have any tips for continuing running? Thank you!
Hi and thanks for trying them out. Take a break from running and do these exercises 2 - 3 times weekly for 4 weeks. Send a report and we can go from there. We have other content that can help but we'd like to learn how your body responds before making further recommendations :) - Coach Joshua, Team PM
Hey! You can find them online or at any fitness equipment store. Even department stores have them now. Let us know if you have any more questions :) - Coach Joshua, Team PM
Hi and great question. It's hard to say becuase everyone responds differently. However, you will notice changes after 4 - 6 weeks of consistent practice. 2 - 3 times weekly is sufficient. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video. The NP suspected my IT band and after watching this perhaps it is and not a torn minicus. I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip. I'm going to try these exercises and explanations help it make sense. I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.
Nope. Try to stay pain -free no matter how small the movement is. Skip it if you can't do it pain-free and get started on the Hip Pain Solution program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
Got arthritis in my left hip my it band always gets really tight . As a do a lot of cycling used to do a lot of running but not much now hopefully this helps
Please tell me how often do I need to perform this complex per week? And is it possible to roll it out before training as a warm-up or as a separate workout
Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!
For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️
Hi Coach, is there a dedicated program that we can follow to treat ITB syndrome? I also have had SI joint dysfunction in the past which is still not 100% recovered, is there something that you teach in any of your programs?
A combination of Hip Flexibility Solution and Hip Control is a good start: www.precisionmovement.coach/hfs-live www.precisionmovement.coach/hip-control-live - Coach Joshua, Team PM
@@varuncelly2827 potentially but this video is the best material to follow. Try out the exercises 2 - 3 times per week for the next month and see how it goes. - Coach Joshua, Team PM
Coach E here - I’m gonna jump in here Coach Joshua - I think the TFL Pain Solution is the best place to start for ITB syndrome, given the fact that the TFL inserts right into it and tension through the band or the TFL muscle is likely to be addressed by the exercises and approach in it. You can find it at www.precisionmovement.coach/TFL-pain-solution
I decided to look up whatever you have to say about ITB syndrome because I have done your TFL program in the past for left sided meralgia paresthetica which completely resolved doing some nerve flossing, stretching and the TFL program a few years ago. But I know I have tight IT bands on both sides, I just never knew what to do about it. Recently my left SI joint ligaments got pulled out of wack kind of suddenly and I am doing PT but now my right sided ITB hurts and I have some paresthesias on the right side near the knee. I think I am compensating on the right for my SI problems on the left. So I am back to TFL program again because my TFL seems to fire all the time when the other muscles should be. Should I do these exercises too? Or is there something else which may be the root cause of my problems which a different program may address? I am 71 years young and I usually walk 4-5 miles a day, do aerobic and light strength training exercises and I swim. I am no match for my 80 year old husband though who still runs despite lots of back issues on MRI and also swims, plays pickleball, etc. Thanks for all you do. And I now know how the wear on my shoes is related to this issue.
All of these exercises can be found in the ROM Coach app. Premium users can make custom routines from exercises found in the library :) - Coach Joshua, Team PM
I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
This is a job for Knee Pain Solution. It is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
No. Always attempt to stay pain-free. Modifications include moving slower and smaller. Let us know if that helps or if you need more assistance :) - Coach Joshua, Team PM
I think mine is from 10 years of limping from injuries to my left leg. My right IT band hurts all the time. Hip hurts just to touch it. I hope this helps.
Just starting the last exercise...the reverse lunge twist. It's tough! Thanks, Eric, for being very specific about how you perform each exercise. I am alternating these exercises every other day. I do the hip pocket exercises on the alternate day. I am hoping that alternating will get the result eventually. My body can't perform both in a day.
So does that mean that if you have weak abdominal muscles, it can increase problems with IT band syndrome? I’m hyper flexible, have weak abdominal muscles and very high arches - all of that combined, can it cause me consistent problems? Because it does right now…
Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?
Hey! That is so great to read. Thanks for trusting us to guide your efforts. Sorry for any confusion. Please ignore cycles for now and focus on sets and reps. Let us know if you have any more questions :) - Coach Joshua, Team PM
18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why RUclips rocks!
Thanks so much for watching and taking the time to comment. We really appreciate it. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Would you recommend any additional/alternative exercises to improve TFL pain? I can see you have an older video on TFL pain specifically, some of the exercises on this video overlap. Thanks.
You are welcome and we are glad that you think so! Thanks for taking the time to let us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you
Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.
I can't walk. I can't bear weight in my left leg. I just found out why from the surgeon who fixed my leg after I fell 3 months ago and broke the upper thigh bone close to the hip. There is now a rod down the bone. I'm 67 with severe osteoporosis and I've broken quite a few bones. 6 months ago I squatted down to get in a pool. A couple days later I started getting pain on the outside of both knees. 3 months later I started outpatient PT, but the IT band was never mentioned as the problem. 2 weeks later I stood up and fell over. I think the knee gave out. The knee broke my fall. It swelled to the size of a medium cantalope. No breaks. I had in-home PT. The therapist kept trying to get me to walk but it was too painful. Again, no mention of the IT band. When on pain meds I'd try to use a walker and do exercises he gave me, otherwise I'm in a wheelchair. 3 more months to by with no improvement. My surgeon specializes in sports medicine. I had an appt a few days ago. He said, "It sounds like your illicit igual band." My what? He didn't even tell me how to spell it. The nurse gave 2 print outs of exercises and said to come back in 3 months. I had to do my own research to find out what it was. I watched every RUclips video. Most said the same thing with the same exercises, which could be good. But you went into more detail for a better understanding of what this tendon is and its function. But on no site did I read of not being able to walk. I feel like a broken toothpick held together with scotch tape. If I'm not careful my knee buckles. Are the the right exercises for me? I also have neuropathy in my legs and the exercises can be painful. Do you have any suggestions of what I should and shouldn't shouldn't do?
We are here for you and want to help you to retake control over your movement. Check out this program and let us know if you have any more questions: www.precisionmovement.coach/fpm-yt - Coach Joshua, Team PM
I’m struggling with proximal ITB pain at the iliac crest (R). There’s little literature on physical therapy for this ITBS location. I’ve stopped all lunge and squat work since the pain seems to be exacerbated by these activities. Climbing stairs, bending over (especially from RDLs), and sitting for extended periods aggravate it as well. Do you have any ideas on how to tackle this? I’ve been doing your suggested exercises for ITBS, TFL, anterior pelvic tilt, and hip flexors for about a month, but am not able to shake this proximal pain-which is most painful by the end of the day. Any suggestions would be greatly appreciated! -Thanks.
I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.
I appreciate these exercises because the IT band is what is so problematic for me. You confirmed what I've been wondering all along: My outer hip click is most likely due to a tight IT band. Additionally, that every person reacts to exercise differently because of varied issues. Your inner hip clicking video is what attracted me to PM.
@@PrecisionMovementCoach Cool, thanks. I'll be giving it a try to see how my body responds 4 months without being able to run properly and nothing has really worked so far but i am determined lol
I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.
Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!
Are the activation exercises enough to prevent it band syndrome? Or is it important to keep these cues in mind all the time during sports/movement. I find the cues unnatural to do during activity.
The activation exercises are the minimum but you won't make lasting progress unless you address your movement behaviour. Keep trying to integrate the cues as best as you can and you will make progress with time and practice :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I’ve noticed a slight improvement in my right leg, but not too much. Mind you, I’ve got MS and that makes it harder to train properly…
@@PrecisionMovementCoach I’m going to add here that after wearing a resistance band just above my knees for most of the day for a period of five days in a row, I no longer have that awful hip pain. However, my right leg is still weak from the knee below, so now I’m doing slightly different exercises that should improve my calf muscles.
I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.
This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽
Super explanation of physical functioning as well as workout purpose. The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.
Tight tfl can cause a snap/slipping between fibula and femur when you are below parallel doing a squat or when doing the mtp for ankle reaching the max dorsiflexion? It happens just when I close the angle between feet and hips (hope this makes sense)Ive been experiencing this for a long time, its not really pain thank you
A tight TFL typically won't cause that issue although it could be indirectly related. Check out this article for ideas on what could be causing the issue: www.precisionmovement.coach/knee-cap-pain-exercises/ - Coach Joshua, Team PM
Hi there, can you make a video for the band that attached the biceps femoris and plantaris muscle? I can't do IT band stretches as I experiences sharp pains just a little to the left of the IT band. Not sure why.
It's best to do these exercises on a day in which you don't run. The ROM Coach app has a lot of great routines for before and after your runs. Check out Pre-Run Prep and Post-Run Restoration. Mobility for Runners is also good: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
I was looking for some exercises that would correct bunions among the Precision Movement videos, and RUclips brought me here, however the core relevance to fixing a tight IT band to correcting bunions is not immediately apparent to me. Coach E.do you have some exercises that would be key to fixing bunions?
The Strong Feet 1 ROM Coach routine is a good place to start: www.precisionmovement.coach/rom-yt We also recommend addressing your footwear if you have not already done so. Typically, shoes with a wider toe-box that enable your metatarsals and toes to spread out as much as they can be helpful for this. - Coach Joshua, Team PM
I was told I have a sciatic nerve pinching that’s causing numbness and tingling on my left thigh area. Can you recommend some fixes? I have no insurance. 🥺😢
I recently injured multiple connective tissues about two months ago, possibly my meniscus, mcl and my it band has been giving me alot of pain and discomfort since my snowboarding injury. I landed hard on my left glute area after going off a Jump wrong. I’ll be completely honest and I haven’t been doing much physical therapy or anything to help recover and I have been walking on it, occasionally bike and trying to stay active but I am making no progress in recovery and sometimes would feel worse than I did before the activities. I have been refraining from any hard activities as of this past few weeks. I have been watching alot of your videos recently and I was wondering if you suggest to combine this it band exercise with your meniscus videos exercises? Unfortunately I haven’t got an mri yet and do not know exactly how bad my injury is and what the root cause is and what I should strengthen but from my quick check up with the doctor last month they said it may be what I explained in the start. Any advice would be appreciated 👏
Advice welcome please. I have been diagnosed with this by my doctor but my pain is on the other side of than this muscle lies. My pain is on the inside of my knee and above it. Is this correct?
So in doing the stripping I did find at first some mild - moderate pain but then subsided. Is that normal. I developed IT syndrome 16 months after a TKR.
What does it mean if I have tightness and pain in the back when I try to sit up straight in the slumpy psoas exercise? I can only do like 2 or 3 reps at a time because of this limitation.
I have pain in the lateral side but it is rigth below that part you pointed out, I have not found anything about it, there are a boouch of videos about IT band, but what does it mean if the pain is rigth below?
I've begun training for basketball again after about a month or two away. I've never had any sort of knee pain before even when training with more frequency and intensity. But this time around I've developed knee pain in just a week and I suspect it's due to the cushioning in my shoes being worn out. My pain is on the outside of my knee as you described in the video and sometimes below the top part of my kneecap. I went to the doctor today and he said that the pain is mainly due to the sudden intensity increase and that there's no major injury. The knee pain itself isn't too bad at all, really just a constant aching with some knee clicking too. I wanted to ask if I can resume training alongside these exercises? I've already been resting my knees for about a week now. So if I begin these strengthening exercises, can I get back into training (I will gradually build up the intensity this time round) in a day or two?
Hi! It's great to read that you have not sustained any structural damage. Try doing these exercises 2 - 3 times per week and back off on the volume/intensity of your basket ball training until you are pain-free. Then you can consider increasing the volume/intensity but only as needed. Keep in mind that there is a minimum effective dose of basketball training that you need to perform well. Anything more and you are only putting yourself at a greater risk of injury. Keep us posted on your progress! - Coach Joshua, Team PM
is the IT band also in the back of the knee because i feel a snap every time I stretch my left leg, but there’s no pain?? I would appreciate knowing what can be done to eliminate this problem. Thank you
It's hard to say what the issue could be and it's good that you are not in pain. It's likely that you don't need to stretch but rather work on your mobility in an active way. The ROM Coach Discover Your Movement Age assessment and recommended routines can help you to address any mobility issues that could be related. www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.
Great video. Helped alot, but i have another question. I do have problems with IT band on both knees, but i also have pains on the exact opposite side of the knees. Do you have any idea what it could be?
You are welcome :) It's hard to say why your knees are in pain but this video can help you get started on addressing the root cause of the issue: ruclips.net/video/imyIAUIjkMg/видео.html - Coach Joshua, Team PM
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.
Much appreciated!
Facts!
Coach E your a consummate professional the world is lucky to have people like you, ITB issues solved and your exercises are part of my routine ,
I totally agree 👍🏾
Lol, I’ve been in two different practices for pt and I’m STILL getting more effective help here!!!!
OK I never review things but this was really good. My knee has been swollen for over a week. I think it was because of thigh compression wrap that I forgot to take off after training and it inflamed the IT band. The video helped me to actually know what was happening. But I do hope the swelling goes down soon. The only thing not covered that would have been helpful is can I still train legs during this process and can I train for an upcoming tennis tournament. I think this would be helpful to everyone. No one wants to stop training completely if at all possible as long as there is no risk of permanent damage
Hi and thanks for the review!
Contrast therapy will help you to further reduce the swelling:
ruclips.net/video/Xswl-eRKOX0/видео.htmlsi=u4LkY5fkrTSS2Lgg
You can still train as long as the exercises do not cause further pain or inflammation unless you can modify them to do them pain-free. Modifications include moving slower and smaller.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Most underrated channel on youtube, I love the educational background behind everything
Thanks!
my knee hurts on the outside and back and i have pain in the front part of my hip…are these IT band symptoms?
at 6:37 the front area you are pointing at is wear i feel the hip pain
They can be related.
You should notice changes after 4 weeks of practicing the exercises 2 - 3 times weekly.
How are you now?
- Coach Joshua, Team PM
Hmmmm - I tried to get the PDF cheatsheet for this video, but the link doesn't seem to be working. Any help??? Thanks!
What happened when you tried? Did you check your spam folder in case the message went there?
In the meantime, you can view it here:
mixedmartial.media/main/pmc/vip-downloads/it-band-exercises/
- Coach Joshua, Team PM
@@PrecisionMovementCoach I clicked on the red button to download the PDF and nothing happened (not a message so nothing in spam). Thanks for the link :)
@@zumbapatty4988 can you try in a different browser?
Try clicking it a couple of times and make sure that the page fully loads. I just tested it and it worked.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks - I was able to download the file from the link you supplied. 😊
As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis.
Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure.
The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having.
I will download the PDF and get going.
Words cannot express how much I appreciate this.
Thanks,
Frank K
Frank, it was made for you, personally. ;-)
- Coach E
You are a brilliant man.
I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.
Happy to help :)
Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!
Awesome!
Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on RUclips. Finally feeling confident that this flare up will finally resolve.
Thanks for following along and for your kind words :)
Keep us posted on your progress!
- Coach Joshua, Team PM
dd u get better?
@@pelinpolat5067 I’ve used him for several injuries and he helps me understand and heal fast, he’s the absolute best.
Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.
Appreciate that.
Couch, you are helping me a lot with my knee, Back, hips and IT band.
after exercise released my IT band..its not locked any more.
Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.
Great to hear!
Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽
Thanks for your support and keep us posted on your progress :)
Coach E, do you recommend runners do these before runs as a way to activate glutes and have them doing their share of the work on the run, or after a run so that you're not running on pre-fatigued legs? Thanks.
You should always do some prep prior to running.
Check out the specific routine for that in the ROM Coach app:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.
You are welcome and keep us posted on your progress :)
Does the IT band syndrome cause pain when doing leg extension workout?
I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!
Great job!
You will definitely improve with time and practice.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
I’m looking for the pdf of the exercises. I don’t see it. I’ve been having problems for YEARS and want to see if this will help.
Here you go:
mixedmartial.media/main/pmc/vip-downloads/it-band-exercises/
- Coach Joshua, Team PM
Best video I’ve seen on this issue by a long long way. Great work.
Thanks!
I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.
So happy that you found us.
Keep doing the exercises for a couple of weeks and then get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
I fixed the pain on the outer-middle side of the knee. The pain now moved to the outer-lower side of the knee (still on the bony part, I think it's the Fibula head). Is this still part of the ITB?
Potentially...try this out next:
www.precisionmovement.coach/knee-cap-pain-exercises/
- Coach Joshua, Team PM
Excellent exercises, and very well explained! As many before also said, my regular PT would not come up with these!
Glad it was helpful!
The computer model made it very clear how this all works. Excellent explanation. Thank you for these great exercises!
Glad that you liked it and you are welocme.
Thanks for following along :)
Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.
Nice work :)
🎯 Key points for quick navigation:
00:00 *🎯 Introduction to IT Band Syndrome*
- Overview of iliotibial band syndrome and its impact on runners and cyclists
- Limitations of stretching and foam rolling for relief
- Promise of strategies for lasting results
01:25 *📊 Anatomy of the IT Band*
- Detailed explanation of IT band structure and related muscles
- Role of tensor fasciae latae, glute medius, and glute maximus
- Relationship between IT band and vastus lateralis
03:32 *🔍 Functional Considerations and Risk Factors*
- Compensatory mechanisms involving TFL, glute max, and iliopsoas
- Three categories of risk factors: structural, functional, and compensatory
- Impact of sitting on muscle function and IT band tension
07:26 *💪 Exercise 1: Active Self Myofascial Release*
- Technique to separate IT band from vastus lateralis
- Step-by-step instructions for proper execution
- Duration and focus areas for the exercise
09:11 *🪑 Exercise 2: Slumpy Psoas Activator*
- Activation of psoas muscle in seated position
- Variations to minimize TFL involvement
- Sets, reps, and duration recommendations
11:20 *🦵 Exercise 3: Lateral Hamstring Activation*
- Technique to activate biceps femoris for tibial external rotation
- Proper positioning and execution of the exercise
- Sets, reps, and hold time guidelines
13:01 *🏋️ Exercise 4: Monster Band Walk*
- Use of resistance band for glute activation
- Key cues for proper form and muscle engagement
- Recommended sets and repetitions
14:16 *🎯 Exercise 5: Midline Muscle Activator*
- Band-assisted exercise for hip stability and alignment
- Importance of metatarsal pressure and proper form
- Sets and repetition guidelines
16:34 *🔄 Exercise 6: Reverse Lunge Twist*
- Technique to stretch TFL and activate glutes
- Focus on maintaining alignment and proper execution
- Recommended sets and repetitions
17:54 *🏁 Conclusion and Resource Offer*
- Recap of exercises and their benefits
- Offer of free PDF cheat sheet with exercise details
- Encouragement for viewer feedback and engagement
Made with HARPA AI
Wow, thanks for that. Also check out the resources in the video description for more great points.
We appreciate the support :)
- Coach Joshua, Team PM
I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
Awesome explanation of IT band syndrome and exercises to help. I'm try them no! Thank you!
You are welcome and happy to help :)
Hello, Coach E! This video is fanTASTic! I've barely done the exercises and I can tell it will ultimately benefit, so thank you SO much for that :D Question: which brand/make of the strength band do you use? And where can I purchase it? I am a 5'1" senior citizen so want to be sure I purchase the right one. I'll also try to contact you through your website. I REALLY appreciate your help and your sharing of this knowledge and expertise. The anatomy lesson is incredibly helpful too :D
Hey, Donna!
Thanks for writing to us.
All of those bands are essentially the same. They are all made from the same material but the branding is different. You can get them online or at any exercise equipment store. Many clothing brands with fitness lines also sell them. A light - medium resistance is appropriate for these exercises.
Let us know if you have any more quesitons :)
- Coach Joshua, Team PM
Hi! I found this video while searching for relief for a combo ITBS/lower-back pain/sciatica and, wow, thank you so so so much.
I have one question: when doing the seated (bench) exercises, how can I keep my shoulders and neck from jumping in and clinching up? I’ve tried working through your instructions a few times, but can’t seem to solve it. Thanks in advance for any help you can give on that issue. And thanks so much again for offering your talents and care to the world with channel and this video!
Glad it was helpful, and thanks for watching.
Try making your movements much slower, smaller, and supress the unwanted compensation patterns as soon as they arise. Take deep, full, slow breaths, and try to stay as relaxed as possible.
Keep us posted on your progress and let us know if you ever have more questions :)
- Coach Joshua, Team PM
coach, u helping me a lot to get in tune w my body, thank u. i would even pay a monthly sub on Patreon! i hope enough ppl r purchasing the courses on ur site...
Thanks for following along!
In my opinion these are best used technique to help with this syndrome. Reason for subscribing. Cheers.
:)
These are amazing. Legit movements and not just Jane Fonda leg lifts.
Yeah, but... How else will we get BUNS OF STEEL?!?
Could it help with it band problem having bow legs? Or should I change something?
Try these out 2 - 3 times per week and let us know how it goes after 4 weeks :)
Coach E, in case I spend many hours a day sitting, would it be better if instead of sitting I would be standing up? Would that decrease the amount I could be putting into my ITB? Thanks!
Great question.
Standing only will create a different set of problems and will not completely address the root cause of your issue. How about a mix of sitting, standing, and these exercises (2 - 3 times weekly)?
Try that out for 14 days and let us know how it goes.
Talk to you soon :)
- Coach Joshua, Team PM
Hi I have started experiencing IT band pain the past two months after a running race. I look forward to trying out these exercises. I was wondering whether you recommend quitting running for a while in the meantime? Do you have any tips for continuing running? Thank you!
Hi and thanks for trying them out.
Take a break from running and do these exercises 2 - 3 times weekly for 4 weeks. Send a report and we can go from there. We have other content that can help but we'd like to learn how your body responds before making further recommendations :)
- Coach Joshua, Team PM
Where do you get the band? Two of the six exercises require the band.
Thanks
Hey!
You can find them online or at any fitness equipment store. Even department stores have them now.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hey coach, may have been mentioned but how often should I do these exercises? Thanks!
2 - 3 times weekly is sufficient :)
How long does it take for full relief after doing these exercises ? One ..two ..three weeks ? Thanks
Hi and great question.
It's hard to say becuase everyone responds differently.
However, you will notice changes after 4 - 6 weeks of consistent practice. 2 - 3 times weekly is sufficient.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
You’re one of the best physio guys I watch, another great vid
Thanks!
Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video.
The NP suspected my IT band and after watching this perhaps it is and not a torn minicus.
I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip.
I'm going to try these exercises and explanations help it make sense.
I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.
Definitely try out these exercises and consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for recommending this! :)
Should I be feeling pain when doing these exercises? Not a lot but I can feel the IT band tightening.
Nope.
Try to stay pain -free no matter how small the movement is. Skip it if you can't do it pain-free and get started on the Hip Pain Solution program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Got arthritis in my left hip my it band always gets really tight . As a do a lot of cycling used to do a lot of running but not much now hopefully this helps
Thanks for trying it out and let us know how it goes :)
- Coach Joshua, Team PM
Please tell me how often do I need to perform this complex per week? And is it possible to roll it out before training as a warm-up or as a separate workout
Some activation is not uncommon and is acceptable. Try to back off on the intensity of the elbow press and see how it goes :)
- Coach Joshua, Team PM
Would it be optimal to do these exercises then foam roll and stretch. Or will the exercises suffice?
Do your rolling and then the exercises.
There is no need to stretch ever :)
- Coach Joshua, Team PM
Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.
Our pleasure!
Excellent exercises
Thanks!
Has anyone done these exercises and it actually worked to reduce it band pain?
Yup...me :)
- Coach Joshua, Team PM
Can IT syndrome cause bad tracking on the knee?
Yup.
Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!
You are welcome and thanks for following along :)
For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️
Thanks for watching and keep us posted on your progress :)
Hi Coach, is there a dedicated program that we can follow to treat ITB syndrome? I also have had SI joint dysfunction in the past which is still not 100% recovered, is there something that you teach in any of your programs?
A combination of Hip Flexibility Solution and Hip Control is a good start:
www.precisionmovement.coach/hfs-live
www.precisionmovement.coach/hip-control-live
- Coach Joshua, Team PM
Thanks. Will these programs address IT band syndrome as well?
@@varuncelly2827 potentially but this video is the best material to follow. Try out the exercises 2 - 3 times per week for the next month and see how it goes.
- Coach Joshua, Team PM
Coach E here - I’m gonna jump in here Coach Joshua - I think the TFL Pain Solution is the best place to start for ITB syndrome, given the fact that the TFL inserts right into it and tension through the band or the TFL muscle is likely to be addressed by the exercises and approach in it. You can find it at www.precisionmovement.coach/TFL-pain-solution
I decided to look up whatever you have to say about ITB syndrome because I have done your TFL program in the past for left sided meralgia paresthetica which completely resolved doing some nerve flossing, stretching and the TFL program a few years ago. But I know I have tight IT bands on both sides, I just never knew what to do about it.
Recently my left SI joint ligaments got pulled out of wack kind of suddenly and I am doing PT but now my right sided ITB hurts and I have some paresthesias on the right side near the knee. I think I am compensating on the right for my SI problems on the left. So I am back to TFL program again because my TFL seems to fire all the time when the other muscles should be.
Should I do these exercises too? Or is there something else which may be the root cause of my problems which a different program may address?
I am 71 years young and I usually walk 4-5 miles a day, do aerobic and light strength training exercises and I swim. I am no match for my 80 year old husband though who still runs despite lots of back issues on MRI and also swims, plays pickleball, etc.
Thanks for all you do. And I now know how the wear on my shoes is related to this issue.
Can this be packaged into a programme on the ROM coach app?
All of these exercises can be found in the ROM Coach app. Premium users can make custom routines from exercises found in the library :)
- Coach Joshua, Team PM
I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running
You can do it!
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
@@KuvejtJPG Nice!
So so helpful. Thank u for the simple explanations and useful exercises. 💕
Glad to read that!
i have no pain near the knee my pain is about 6" below the hip ,
This is a job for Knee Pain Solution.
It is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Excellent, thank you ❤.
Our pleasure!
For the last exercise, should we do it when we have a full blown syndrome and the knee is very painful when we bent? Tkss
No.
Always attempt to stay pain-free. Modifications include moving slower and smaller.
Let us know if that helps or if you need more assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach currently my pain is full blown so i will just skip the last exercise. The rest seems ok:) tkss!
I will start tomorrow ! Thx!!!
Great!
I will be trying this my toesis tight when I bend on them
Let us know how it goes :)
I think mine is from 10 years of limping from injuries to my left leg. My right IT band hurts all the time. Hip hurts just to touch it. I hope this helps.
Keep us posted on your progress!
Amazing amazing video 🔥🔥🔥🔥🔥 on point all the factors covered
Thank you so much 😀
Just starting the last exercise...the reverse lunge twist. It's tough! Thanks, Eric, for being very specific about how you perform each exercise. I am alternating these exercises every other day. I do the hip pocket exercises on the alternate day. I am hoping that alternating will get the result eventually. My body can't perform both in a day.
You're so welcome!
You are a PM superstar :) :) :)
So does that mean that if you have weak abdominal muscles, it can increase problems with IT band syndrome? I’m hyper flexible, have weak abdominal muscles and very high arches - all of that combined, can it cause me consistent problems? Because it does right now…
Check out this video ASAP:
ruclips.net/user/liveBRHQMM9UZZs?si=vQUb95Y7ykgRg7Hm
- Coach Joshua, Team PM
Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?
Hey!
That is so great to read. Thanks for trusting us to guide your efforts.
Sorry for any confusion. Please ignore cycles for now and focus on sets and reps.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you!!! for the 1st exercise, if you feel you can't squeeze hard enough with your two fingers..... can you use a massager with this exercise?
You are welcome and go for it :)
18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why RUclips rocks!
Thanks so much for watching and taking the time to comment.
We really appreciate it.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Would you recommend any additional/alternative exercises to improve TFL pain? I can see you have an older video on TFL pain specifically, some of the exercises on this video overlap. Thanks.
Nope...this is a good place to start :)
Thank you so much! Very informative, excellent video!
You are welcome and we are glad that you think so!
Thanks for taking the time to let us know. We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you
Yay!
So happy that you found us and you are welcome.
Try them before exercising :)
- Coach Joshua, Team PM
Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.
Wow!
So happy to help.
Keep us posted on your progress :)
THANK YOU!!! I KNEW you had to address "muscle" not just "topical mechanical tools. Bravo!
Thanks :)
I can't walk. I can't bear weight in my left leg. I just found out why from the surgeon who fixed my leg after I fell 3 months ago and broke the upper thigh bone close to the hip. There is now a rod down the bone. I'm 67 with severe osteoporosis and I've broken quite a few bones. 6 months ago I squatted down to get in a pool. A couple days later I started getting pain on the outside of both knees. 3 months later I started outpatient PT, but the IT band was never mentioned as the problem. 2 weeks later I stood up and fell over. I think the knee gave out. The knee broke my fall. It swelled to the size of a medium cantalope. No breaks. I had in-home PT. The therapist kept trying to get me to walk but it was too painful. Again, no mention of the IT band. When on pain meds I'd try to use a walker and do exercises he gave me, otherwise I'm in a wheelchair. 3 more months to by with no improvement. My surgeon specializes in sports medicine. I had an appt a few days ago. He said, "It sounds like your illicit igual band." My what? He didn't even tell me how to spell it. The nurse gave 2 print outs of exercises and said to come back in 3 months. I had to do my own research to find out what it was. I watched every RUclips video. Most said the same thing with the same exercises, which could be good. But you went into more detail for a better understanding of what this tendon is and its function. But on no site did I read of not being able to walk. I feel like a broken toothpick held together with scotch tape. If I'm not careful my knee buckles. Are the the right exercises for me? I also have neuropathy in my legs and the exercises can be painful. Do you have any suggestions of what I should and shouldn't shouldn't do?
We are here for you and want to help you to retake control over your movement.
Check out this program and let us know if you have any more questions:
www.precisionmovement.coach/fpm-yt
- Coach Joshua, Team PM
I’m struggling with proximal ITB pain at the iliac crest (R). There’s little literature on physical therapy for this ITBS location. I’ve stopped all lunge and squat work since the pain seems to be exacerbated by these activities. Climbing stairs, bending over (especially from RDLs), and sitting for extended periods aggravate it as well. Do you have any ideas on how to tackle this? I’ve been doing your suggested exercises for ITBS, TFL, anterior pelvic tilt, and hip flexors for about a month, but am not able to shake this proximal pain-which is most painful by the end of the day. Any suggestions would be greatly appreciated! -Thanks.
You need this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.
Hi!
Thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
I appreciate these exercises because the IT band is what is so problematic for me. You confirmed what I've been wondering all along: My outer hip click is most likely due to a tight IT band. Additionally, that every person reacts to exercise differently because of varied issues. Your inner hip clicking video is what attracted me to PM.
That is so great to read!
Thanks for sharing that and for being so inspirational.
- Coach Joshua, Team PM
Is it okay doing these exercieses everyday or is that too much?
That is too much. 2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Cool, thanks. I'll be giving it a try to see how my body responds 4 months without being able to run properly and nothing has really worked so far but i am determined lol
I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.
You are welcome and plese let us know how you are doing now :)
- Coach Joshua, Team PM
Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!
You are welcome and good luck!
Are the activation exercises enough to prevent it band syndrome? Or is it important to keep these cues in mind all the time during sports/movement. I find the cues unnatural to do during activity.
The activation exercises are the minimum but you won't make lasting progress unless you address your movement behaviour.
Keep trying to integrate the cues as best as you can and you will make progress with time and practice :)
- Coach Joshua, Team PM
So I've been having pain from just below mu outer knee and it radiates a bit to the front below my knee. Would that be IT band psin causing that?
Potentially and it's worth trying out the exercises :)
- Coach Joshua, Team PM
A great video, with very clear instructions, has helped with the pain in my left leg. Hopefully, I will be up and running again soon.
Glad it helped!
Thanks for stopping by and trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I’m trying these exercises tomorrow, with another set. I wonder if this will help me.
Let us know how it goes :)
@@PrecisionMovementCoach I’ve noticed a slight improvement in my right leg, but not too much. Mind you, I’ve got MS and that makes it harder to train properly…
@@PrecisionMovementCoach I’m going to add here that after wearing a resistance band just above my knees for most of the day for a period of five days in a row, I no longer have that awful hip pain. However, my right leg is still weak from the knee below, so now I’m doing slightly different exercises that should improve my calf muscles.
I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.
Let us know how the exercises go :)
This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽
Great to hear!
Super explanation of physical functioning as well as workout purpose.
The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.
Hi and thanks for stopping by!
We really appreciate you trying it out and commenting :)
- Coach Joshua, Team PM
Tight tfl can cause a snap/slipping between fibula and femur when you are below parallel doing a squat or when doing the mtp for ankle reaching the max dorsiflexion? It happens just when I close the angle between feet and hips (hope this makes sense)Ive been experiencing this for a long time, its not really pain thank you
A tight TFL typically won't cause that issue although it could be indirectly related.
Check out this article for ideas on what could be causing the issue: www.precisionmovement.coach/knee-cap-pain-exercises/
- Coach Joshua, Team PM
Hi there, can you make a video for the band that attached the biceps femoris and plantaris muscle? I can't do IT band stretches as I experiences sharp pains just a little to the left of the IT band. Not sure why.
Thanks for the suggestion.
In the meantime, consider starting this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
When do you do these exercises? Before or after a run or different days?
It's best to do these exercises on a day in which you don't run.
The ROM Coach app has a lot of great routines for before and after your runs. Check out Pre-Run Prep and Post-Run Restoration. Mobility for Runners is also good:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
I was looking for some exercises that would correct bunions among the Precision Movement videos, and RUclips brought me here, however the core relevance to fixing a tight IT band to correcting bunions is not immediately apparent to me. Coach E.do you have some exercises that would be key to fixing bunions?
The Strong Feet 1 ROM Coach routine is a good place to start:
www.precisionmovement.coach/rom-yt
We also recommend addressing your footwear if you have not already done so. Typically, shoes with a wider toe-box that enable your metatarsals and toes to spread out as much as they can be helpful for this.
- Coach Joshua, Team PM
Awesome!many thanks! I will try some of them and good insight into the fibers cheers.... XD
Keep us posted on your progress!
I was told I have a sciatic nerve pinching that’s causing numbness and tingling on my left thigh area. Can you recommend some fixes? I have no insurance. 🥺😢
This video can help as can this article: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/ :)
- Coach Joshua, Team PM
I recently injured multiple connective tissues about two months ago, possibly my meniscus, mcl and my it band has been giving me alot of pain and discomfort since my snowboarding injury. I landed hard on my left glute area after going off a Jump wrong.
I’ll be completely honest and I haven’t been doing much physical therapy or anything to help recover and I have been walking on it, occasionally bike and trying to stay active but I am making no progress in recovery and sometimes would feel worse than I did before the activities. I have been refraining from any hard activities as of this past few weeks.
I have been watching alot of your videos recently and I was wondering if you suggest to combine this it band exercise with your meniscus videos exercises?
Unfortunately I haven’t got an mri yet and do not know exactly how bad my injury is and what the root cause is and what I should strengthen but from my quick check up with the doctor last month they said it may be what I explained in the start.
Any advice would be appreciated 👏
Hi!
You can definitely combine those routines.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
Advice welcome please. I have been diagnosed with this by my doctor but my pain is on the other side of than this muscle lies. My pain is on the inside of my knee and above it. Is this correct?
Try these out:
www.precisionmovement.coach/knee-cap-pain-exercises/
- Coach Joshua, Team PM
So in doing the stripping I did find at first some mild - moderate pain but then subsided. Is that normal. I developed IT syndrome 16 months after a TKR.
That is not uncommon and it should improve with time and practice :)
- Coach Joshua, Team PM
What does it mean if I have tightness and pain in the back when I try to sit up straight in the slumpy psoas exercise? I can only do like 2 or 3 reps at a time because of this limitation.
It's hard to say what it could be from our vantage point.
How are you now?
- Coach Joshua, Team PM
thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(
You are so welcome!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
I have pain in the lateral side but it is rigth below that part you pointed out, I have not found anything about it, there are a boouch of videos about IT band, but what does it mean if the pain is rigth below?
It's hard to say from our vantage point.
Did you try out the exercises?
- Coach Joshua, Team PM
I've begun training for basketball again after about a month or two away. I've never had any sort of knee pain before even when training with more frequency and intensity. But this time around I've developed knee pain in just a week and I suspect it's due to the cushioning in my shoes being worn out. My pain is on the outside of my knee as you described in the video and sometimes below the top part of my kneecap. I went to the doctor today and he said that the pain is mainly due to the sudden intensity increase and that there's no major injury. The knee pain itself isn't too bad at all, really just a constant aching with some knee clicking too. I wanted to ask if I can resume training alongside these exercises? I've already been resting my knees for about a week now. So if I begin these strengthening exercises, can I get back into training (I will gradually build up the intensity this time round) in a day or two?
Hi!
It's great to read that you have not sustained any structural damage.
Try doing these exercises 2 - 3 times per week and back off on the volume/intensity of your basket ball training until you are pain-free.
Then you can consider increasing the volume/intensity but only as needed. Keep in mind that there is a minimum effective dose of basketball training that you need to perform well. Anything more and you are only putting yourself at a greater risk of injury.
Keep us posted on your progress!
- Coach Joshua, Team PM
is the IT band also in the back of the knee because i feel a snap every time I stretch my left leg, but there’s no pain?? I would appreciate knowing what can be done to eliminate this problem. Thank you
It's hard to say what the issue could be and it's good that you are not in pain. It's likely that you don't need to stretch but rather work on your mobility in an active way.
The ROM Coach Discover Your Movement Age assessment and recommended routines can help you to address any mobility issues that could be related.
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.
Thanks for watching/commenting.
Try out the Knee Pain 1 ROM Coach routine and let us know how it goes :)
- Coach Joshua, Team PM
Great video. Helped alot, but i have another question. I do have problems with IT band on both knees, but i also have pains on the exact opposite side of the knees. Do you have any idea what it could be?
You are welcome :)
It's hard to say why your knees are in pain but this video can help you get started on addressing the root cause of the issue:
ruclips.net/video/imyIAUIjkMg/видео.html
- Coach Joshua, Team PM