Did you try the exercises in this video? What did you think? How does your IT band feel? COMMENT your experience below and be sure to watch this video to learn the RIGHT way to foam roll your IT band (trust me - most people get it WRONG!): ruclips.net/video/Xl_L0o5N0bw/видео.html Hope it helps you feel better!
Just upped my running mileage last week and hurt my IT band. I got scared because the same injury ended two odd my high school cross country seasons… found this video and two days later after stretching and training aggressively to fix this pain, it is gone!! I woke up and couldn’t tell that I had hurt it at all! Thank you so much!!
Found your IT Band exercises. After doing them one time I was in less pain. I’m a 62-year old with very tight ID band and leg issues. You’re the best!!
Thanks so much for your assistance in getting rid of my persistent IT Band pain ! 🙂 I am a regular runner and haven't been able to run regularly and for long distances for a few months now without without hobbling around during or after runs with IT Band pain. Have followed your set of stretches and strength exercises in this video over the last week and I ran my first 5k run yesterday without pain and I'm feeling great today also ! Thanks so much ! 😊
Just finished 100 mile bike ride in preparation for my first Ironman next month. My IT Band flared up at the 80 mile mark and was limited to pedaling with one leg the remaining 20 miles. Your video is a blessing and is exactly what I need to do and am doing to get me across the finish line next month. Thank you for your presentation!
These videos are fantastic. I've been to a PT, an orthopedic surgeon, and watched a number of other videos on RUclips and this (and the IT foam rolling video) are the best things I've found. So many good things about these videos. How you explain/show the anatomy and how to do things the correct way (and explain what the wrong way is). The treatments themselves are very effective (I can feel how effective they are compared to other treatments). The video production is also very good. Good clear video and sound. Quick and to the point, but explaining things where needed. A+. Thank you!!
@@toneandtighten First, I want to thank you for all of your amazing work and efforts to help those in the best of ways. Second, I just wanted to ask if these exercises are more specific to acute results rather than long term? Or is this something that can actually fix these issues rather than a sort of bandaid? Thank you!
Omg the same! Tore my right MCL a few years ago, and my left it band has compensated and it flares up and cause pain after a few hours of being on it... I'm gonna after the exercises right now
I came back to this video months later because it is what fixed my right knee’s it band pain. I now injured the left one and will be using them for that also. So I want to say thank you for the right knee and thank you in advance for the left one. (I really should have strengthened the left one as I did the right but you live and learn).
God bless u brother. I was so much tensed due to pain in lateral side of knee. Was an athlete but gained ten kgs to add insult to injury. Now I know the issue. Thxs
My God, where have you been all my aching life! Thank you doctor for this video on the IT Band. I’ve been in pain since January and have scoured RUclips for hip pain exercises. This video was my last recourse and IT WORKED!. God bless you and your family for your generosity. I’m a fan for life. Btw, your content and the way you impart info is not only educational but entertaining. More power!🙏🏻💪🧘♀️🌈❤️
Thank you for posting these simple instructions. I am a fellow physical therapist not well versed in this particular area. I have been doing these for 4 days and pain is practically gone.
Thanks for the detailed video of the stenches and exercises. I actually came here right after my dr appointment for acl rupture rehab which I’m going through 9 months. I have been facing IT band pain, hamstring pain on my normal leg, with other leg injured having limping due to lack of glute strength, the strengthening exercises quickly gave my both my injured leg and normal leg some much needed glute and hip strength!! I will keep doing these exercises more!
Those stretches were outstanding. I experienced *some* relief in the pain almost immediately. I'm looking forward to repeating them and seeing further improvement. Thank you!
I don't fall into the typical categories for sufferers of ITB, not a runner or cyclist, don't wear high heels. Just a 75 year old lady who might overdo the yard work. After a long walk last month the symptoms started and grew worse. Followed my GP's suggestions of rest, ice, got a therapeutic massage. Been doing these stretches, exercises and foam rolling for a few days and am getting some relief! Guess this will be my ongoing routine if I want to get reacquainted with my rake and hoe!
I swear can’t express my gratitude enough I have been facing IT band issues for so long now although it’s not persistent I do face pain often, today I found this video and I did all of the said stretches and exercises and I already feeel a lot better. Hoping to continue doing them and post my progress here. Thank you very much doctor🙏🏽
Mate - I've got a feeling you have just completely changed the game for me. I'm in my early stages of IT Band research and trying out a whole range of hip and glute stretches and movements. Doing the things you suggest in this video havr got me feeling tightness and stretching in areas that I have never been able to successfully provoke before. I can just tell this is going to have a major impact. Thank you very much.
These and you are fantastic. Im a senior and have had it problems all my life. Of course gone to PT. Yours are all they teach me. I would like to know if can get notifications when you offer new programs?
I've had IT band issues for YEARS and had no idea what it was. I finally asked my doc about it, watched your videos and found immediate relief! #1 is my favorite. Thank you SO MUCH for sharing. It's part of my morning stretches now. Can't wait!❤❤
I am a PT. Had total knee 12 weeks ago and having residual IT and HS pain/tightness. Your stretching exs really get to the source of the problem. Thanks for your help
Thank you so much for this video! I love to hike long distances, but a few months ago I started getting severe knee pain after a couple of miles, which made me fear being stranded in the middle of a long hike. After identifying that my IT band was the cause of the pain, I found this video and used your recommendations for foam rolling, strengthening exercises, and stretching. I did them every night for two weeks, then I tacked the exercises onto my regular workout three times per week. My husband and I completed an 8-mile hike last weekend, and I was pain-free during and afterward. A few months ago, I was afraid that I would have to give up on some hikes I’ve been dreaming about, but I now have hope again. I am so grateful that you took the time to share your expertise! You are making a difference!
My IT Band Syndrome Healing Journey: I had for over a year, the pain was not consistent. I didn’t even know what IT Band Syndrome was. I thought it was just a sore muscle that will go away by itself. The IT Band was painful in the left hip. Physical Therapy cured my IT Band! -I stretched it, and other tight muscles that were contributing to the pain. -I strengthened the muscles that were weak, the core, obliques, glutes, hips, TFL (highly recommend doing clam shells) YOU NEED TO BE CONSISTENT, AND DO THE RIGHT EXERCISES! I recommend you go to your doctor and ask for physical therapist referral. Things that helped: -Heating Pad, the muscles get tight so heat can help the muscle relax, it relived the pain so much! -Massage Gun, you need to be very careful with it, but it was better than using my hands, tennis ball, rolling foam for me. it’s not the best one out there, but it does get the job done very well) -Good sleeping position, the it band can get tight if you put to much pressure on the muscles around it. -Pain relief patches because the pain sucks. Stay positive! You can do it.
thank you bro... this helped tremendously... i been battling i.t. band pain ever since hyper extending it on my heavy bag work...specifically snapping the jab... man my hip hurts something fierce... and thru your advice these stretches have been the only thing that has given me immediate relief... FACTS!!!
A few months back, I was training for a half marathon and a week before the race, I started experiencing really strong pain on my left glute and IT band. I came across these videos and within a few days I felt good enough to run the race.
Thanks for this video, these exercises helped me to completely remove my IT Band knee pain. I was very surprised to feel relief right after the first session.
These exercises have been a life changer for me. When I first started experiencing IT band pain it usually took me weeks to months of waiting for it to heal before I could start running again. These exercises have helped me tremendously with both my recovery and strengthening the right muscles to help prevent future injuries. Thank you so much for sharing this video!
Good evening Sir How effectively all my mistakes are pointed out!!!!!!!!!! You have trained me in and out!!!!!!!!!!! I have been doing all these wrong and thank you soooooo much for pointing them out with the correct explanation!!!!!!!! Just yesterday my Ortho told me to strengthen my weak hip and pelvic muscles, my right knee is in a very bad state! You are God sent and thanks awfully!!!!!! Stay Blessed Sir.
Can I just say, thanks to you I actively practise 1 and 3 before and after exercise (Peloton - circa 5 days a week). They have literally been a game changer!!... for a time there, I really thought I might have to give up my favourite exercise outlet (spin and cycling)... but your video saved the day. I started (found your video) mid January 2022, within a few days my IT Band pain was much reduced and within a few weeks, gone! You have genuinely saved the day!... thanks man, really! :)
Outstanding. Can you go through the exercises a little slower? And use the same leg as a reference the whole time through. Love these tips I’m on my way to strengthening so I can get hiking again! My IT band flared up on the downhill descents and it was absolutely excruciating. Started using poles and that def helped, but I so appreciate your foam rolling and strength exercises to get this knot worked out. Keep ip the amazing work!
Great video! Just came home from the gym with my right outside knee aching. I did all the exercises in your video and got immediate relief! Now I need to do them daily. I’ve had IT band issues for awhile. Thanks so much!
Clear and concise communicator! Drive for a living and getting ready for my first half marathon, at 45 I realize how much my hips affect my knees. Looking forward to these. Glad I found your page.
Great video! Had some IT band issues flare up this week, and following your stretching routine alone got me relief in a shorter time than it took to watch the entire video. Now it's time to strengthen those glutes so it's not persistent 😤
*My journey:-* *Day 1:-* Before starting, when I extend my leg, there's audible force sliding sound and mild discomfort at the IT band area near knee. After I did the stretching and strengthening exercises minus the band one, I feel no mild discomfort but the sliding is still present but less audible.
@@mesa9724 can't believe I'm that guy 🤣🤣🤣 so here's what happened, it wasn't an IT Band issue, I've done this pt for a week yet no result then I researched some more and did another pt where I sat at a high place, allowing my legs to swing and sway, held my thigh bone with both hands and did 30 reps of knee extensions where I rotated inward and outward my ankle to the max and extended 30 times, full range of motion, 3 sets of inward, neutral and outward extensions and guess what? I can run 7 km without a hint of knee pain
@@wrinklebob7465 Hahaha, well I’m glad it worket out for you. I’ve been having issues with my IT in my runs so if this doesn’t work I’m going to try what you did. I spend too much time sitting and lying down and then go for 15km runs and it’s fuckin me up.
Hey I have been in pain 3 weeks nursing what is likely ITB, with the excercises the pain eased and I have a more functional joint now. Thanks, unbelievable
I did this video and the it band foam roller video of yours consistently every morning and night for 3 weeks. Before that I was doing just the rolling and in deep pain. It was t until I did your videos that after a few days my leg started to feel better, and I could go up and down my stoats without tears. I'm able to start my marathon training on time now because my leg is healed, praise God! Thank you for your videos, I appreciate all that you do and continue to do for athletes and former collegiate athletes like myself!!
Thanks a lot for this. Praying it works. Just hit the form of my life after 3 months at start of year injured. Had two days ago spent hours creating a 10k plan to get a track sub 40 10k and the day after started having some very bad pains round the it band. Just bought new shoes to help with my race so I’m hoping the exercises help it pack it in asap and I can get back into it
Thank you for this amazing video....my knees stiffness and pain are goes off even the swollen still there and I'm able to bend my knees without suffering the pain.....
Thank you so much for posting these stretches and exercises! I love the one for my neck with the one with your wife on it and also the one with the IT band. You have helped me so much! Thank you thank you!
I hike Yosemite several times a year and have always ended up with IT knee soreness. Preparing for vertical hikes with these exercises has eliminated my pain on descent and made my hikes a joy! Thank you for your expertise and for such inspirational videos!
Impressive relief after just finishing the stretches, so I hopped on here to say "Thank YOU!". But don't worry, I'm moving onto the exercises as soon as I send this. Also subscribing now.
Hey doc, I've a mountaineering training coming Feb 27 and I'm watching your video and started doing my excercise, hope I get healed and complete my course 100% 🥺🙏
Wow. I love stretching. It's so rewarding. And the way you made this is phenomenal. Saying the importance and and explaining why for both foam rolling (in the previous vid) and stretching/strengthening. Well done and thank you deeply.
Thank you very much for all these videos you put up to help us. you are my go to for all my muscle pains and strains. again... much gratitude. Good bless :)
I have IT band tightness from a total hip replacement so these exercises aren’t allowed during my recovery. I’ll have to find other exercises that might help me. You do explain things very well.
Which exercise was your favorite? I admit - #1 and #2 are TIGHT on me and I need to do them more. Leave your comments below and thanks so much for watching! (NEWLY UPDATED VERSION OF THIS VIDEO available now at this link: ruclips.net/video/UPCIvo7vvv4/видео.html)
Tone and Tighten , just wondering if you’d be able to recommend which exercises is best for me. I’ve been visiting the osteopath for the last 8 months and he said I have SIJ issues and recommended a serola biomechanics belt, and gentle stretching. No running in the meantime as that causes soreness. I’ve done your stretches and strengthen for two weeks now and my last osteopath appointment he said everything had tightened up again. Can you please advise what’s best for recovery and get me back running again with no issues. Kind Regards Yvonne
I really liked the lateral hip stretch (laying down) with the stretch band. But I feel my legs shaking a lot while doing it. Read a little about ‘myotatic reflex/stretch reflex’ but not sure if it’s a good or a bad thing. Would like to hear your views on it. Thanks!
As someone who's been struggling with patellofemoral syndrome for the past 5 months these these extra exercises and stretches to supplement PT are such a godsend.
I thought we generally moved on from the hypothesis that ITBS was caused by friction? Studies now say that it’s caused by the IT band prodding at a highly innervated adipose pad located where the band meets the lateral knee, causing the sensation of pain. As a runner I’m dealing with ITBS for the first time and I’d be interested to hear your insight on this, Dr. Beckstrand!
Just what i was looking for. This guide will age well. I was looking for a set of exercises first to lessen the pain and then resolve it for good. I found that IT band pain quiet problematic. I cycle for 60-70 miles and from my body i can tell that i can increase the pace and distance further but just as i finish my ride and going back home i have to lift bike on the first floor and then that horrible pain reveals it's teeth. Every ride i could not walk down or upstairs for next 2 days. I tried taking break for 2-3 weeks, limit distance and force used to pedal but it did not resolve it. Got a bit upset with this feeling where most of my body can go on but knee gave up on me. This where i found your video. After pain subsided i started to use exercises to strenghten muscle for 3 days. I figured results will show up after 1 month or later but just those 3 days with strechtning before and after ride created miracle. Pain still did occur but with very limited presence and was gone after strechtning. I'm set to pratice it everyday for next 3 months along with increased difficulity and reps every week little by little. Thanks to your video now i really belive that i can say good bye to the pain and continue to improve my body along with little hobby of my. Thank you for this one!
Hi, I've had ITB pain for years which tends to get better but for the last 2 years. It's gotten worse and I don't know when I'll be seen by a physio. Anyway I started these exercises a few days ago. I can already feel a big difference, less pain more movement. I'll keep doing these and hope to be back to running soon. Need more videos like this
I had practice these just two days and I am feeling absolutely pain free on thigh ..I get pain due to running ..but now I think I will b back on track soon. Really helpful thanks
I believe I'm having this issue lately when training for a marathon. It got worst last week when I was doing hill workouts. My knee hurt so much and i had to walk back. Since following your routines for few days, I can really feel it got better. I just hope I will be ready for my marathon in 4 more days
Thank you much for your video. Just found your videos a couple of days ago. It sure exercises I can I was born with mild cerebral palsy and it is so great that I can these exercise. Again you very much. I have a left a left knee problem and your first video of knee exercisde I watched is very helpful for my knee.
After driving an 18-wheeler truck 4 million miles in 40 years, all of the muscles in my legs, quads, hamstrings, etc., seem to have shortened. Since I'm a lightweight guy, 155 lbs, and haven't been using my knees as much as the average person, you'd think they'd be in pretty good shape. But now that I'm retired my knees are hurting, and the pain is in the area that the physical therapist in this video is working on -- the outer sides of both knees. I think that may be it, the IT band. At 74 years of age, it's kinda hard to get into some of those positions but I need to try.
I love these exercises. My favorite is the hip hikes as I could see it works great for me. Thank you. I love all your videos and my neck pain and my rhomboid pain is almost gone by doing your exercises. Now I am working on my hip and glutes strengthening.
AMAZING THANK YOU I AM A TENNIS PLAYER I PLAY DAILY I DIDNT UNDERSTAND WHY THE KNEE PAIN I LOST WEIGHT I STOP SUGAR I GO TO THE GYM NOTHING WORKED BUT THESE EXERCISES ❤❤❤❤❤❤❤❤❤
Did you try the exercises in this video? What did you think? How does your IT band feel? COMMENT your experience below and be sure to watch this video to learn the RIGHT way to foam roll your IT band (trust me - most people get it WRONG!): ruclips.net/video/Xl_L0o5N0bw/видео.html Hope it helps you feel better!
I'm 60 yrs old with mobility issue & bedridden can you help an ole lady out it hurts so bad
Felt pain for the last 5 days. Finally searched on RUclips and followed this instructional video. I’m absolutely amazed at the difference.
Just upped my running mileage last week and hurt my IT band. I got scared because the same injury ended two odd my high school cross country seasons… found this video and two days later after stretching and training aggressively to fix this pain, it is gone!! I woke up and couldn’t tell that I had hurt it at all! Thank you so much!!
You are so welcome! Glad it helped!
Found your IT Band exercises. After doing them one time I was in less pain. I’m a 62-year old with very tight ID band and leg issues. You’re the best!!
Wonderful news, Brenda! Happy to hear that!
Thanks so much for your assistance in getting rid of my persistent IT Band pain ! 🙂
I am a regular runner and haven't been able to run regularly and for long distances for a few months now without without hobbling around during or after runs with IT Band pain. Have followed your set of stretches and strength exercises in this video over the last week and I ran my first 5k run yesterday without pain and I'm feeling great today also ! Thanks so much ! 😊
Oh, this comment makes me happy! I am so glad this has helped you!
Just finished 100 mile bike ride in preparation for my first Ironman next month. My IT Band flared up at the 80 mile mark and was limited to pedaling with one leg the remaining 20 miles. Your video is a blessing and is exactly what I need to do and am doing to get me across the finish line next month. Thank you for your presentation!
You are welcome, Rob! I hope this video helps you!
These videos are fantastic. I've been to a PT, an orthopedic surgeon, and watched a number of other videos on RUclips and this (and the IT foam rolling video) are the best things I've found. So many good things about these videos. How you explain/show the anatomy and how to do things the correct way (and explain what the wrong way is). The treatments themselves are very effective (I can feel how effective they are compared to other treatments). The video production is also very good. Good clear video and sound. Quick and to the point, but explaining things where needed. A+. Thank you!!
What a kind comment, Steve! I so appreciate your support and am glad these videos are helping you!
@@toneandtighten thank you!!!
Ditto! Thanks Steve for saving me the hassle of wording 🤣
Couldn't agree more, thanks @toneandtighten!
@@toneandtighten First, I want to thank you for all of your amazing work and efforts to help those in the best of ways.
Second, I just wanted to ask if these exercises are more specific to acute results rather than long term? Or is this something that can actually fix these issues rather than a sort of bandaid? Thank you!
These are great! This non running 63 yr old developed ITBand syndrome when recovering from meniscus surgery on the opposite side. Thanks so much!
Omg the same! Tore my right MCL a few years ago, and my left it band has compensated and it flares up and cause pain after a few hours of being on it... I'm gonna after the exercises right now
I came back to this video months later because it is what fixed my right knee’s it band pain. I now injured the left one and will be using them for that also.
So I want to say thank you for the right knee and thank you in advance for the left one. (I really should have strengthened the left one as I did the right but you live and learn).
Oh, thank you so much! I am so glad this has been helpful in your recovery!
God bless u brother. I was so much tensed due to pain in lateral side of knee. Was an athlete but gained ten kgs to add insult to injury. Now I know the issue. Thxs
Thanks!
No problem!
My God, where have you been all my aching life! Thank you doctor for this video on the IT Band. I’ve been in pain since January and have scoured RUclips for hip pain exercises. This video was my last recourse and IT WORKED!. God bless you and your family for your generosity. I’m a fan for life. Btw, your content and the way you impart info is not only educational but entertaining. More power!🙏🏻💪🧘♀️🌈❤️
You're very welcome, Angie! What a kind comment! I am so glad you are feeling relief and thank you for commenting!
Thank you for posting these simple instructions. I am a fellow physical therapist not well versed in this particular area. I have been doing these for 4 days and pain is practically gone.
You are gifted doc, this is pure genius. Years of chronic pain finally responding. Love the glut stretch, hamstrung stretch and hip hike finish
Thank you so much! I appreciate your support!
Thanks for the detailed video of the stenches and exercises. I actually came here right after my dr appointment for acl rupture rehab which I’m going through 9 months. I have been facing IT band pain, hamstring pain on my normal leg, with other leg injured having limping due to lack of glute strength, the strengthening exercises quickly gave my both my injured leg and normal leg some much needed glute and hip strength!! I will keep doing these exercises more!
Thanks
Those stretches were outstanding. I experienced *some* relief in the pain almost immediately. I'm looking forward to repeating them and seeing further improvement. Thank you!
I am so glad you found them helpful!
Because of my knee pain and upcoming tournament, I have been watching several videos, and I have to say yours has helped me the most ❤! Thank you!
Great to hear and thanks for sharing!
I don't fall into the typical categories for sufferers of ITB, not a runner or cyclist, don't wear high heels. Just a 75 year old lady who might overdo the yard work. After a long walk last month the symptoms started and grew worse. Followed my GP's suggestions of rest, ice, got a therapeutic massage. Been doing these stretches, exercises and foam rolling for a few days and am getting some relief! Guess this will be my ongoing routine if I want to get reacquainted with my rake and hoe!
Can’t believe how much better I feel after doing just one set of these exercises and stretches. Thank you!
You're so welcome! Glad to hear it is helping!
I swear can’t express my gratitude enough I have been facing IT band issues for so long now although it’s not persistent I do face pain often, today I found this video and I did all of the said stretches and exercises and I already feeel a lot better. Hoping to continue doing them and post my progress here. Thank you very much doctor🙏🏽
Mate - I've got a feeling you have just completely changed the game for me. I'm in my early stages of IT Band research and trying out a whole range of hip and glute stretches and movements. Doing the things you suggest in this video havr got me feeling tightness and stretching in areas that I have never been able to successfully provoke before. I can just tell this is going to have a major impact. Thank you very much.
You are welcome! I hope you do find these effective and keep me posted!
IT band issue riding my bike recently. This helps a lot. Thanks and liked!
These and you are fantastic. Im a senior and have had it problems all my life. Of course gone to PT. Yours are all they teach me. I would like to know if can get notifications when you offer new programs?
Thanks!
My pleasure! Thanks so much for your kindness and generosity!
Had a horrible pain in the middle/end of a run this morning and I’m already feeling a lot of relief just from going through this routine. Thank you ♡
Great to hear! Thanks for sharing!
Thank you! Finally a video that actually targets the pain I'm trying to relieve! Of all my research, this has been most useful!
You're so welcome, Lauren! I am glad to hear this video was helpful for you!
I just did all these and almost immediately was relieved of pain. I haven’t been to run regularly in going these will continue to help. Thank you!
Great to hear and you are welcome!
I've had IT band issues for YEARS and had no idea what it was. I finally asked my doc about it, watched your videos and found immediate relief! #1 is my favorite. Thank you SO MUCH for sharing. It's part of my morning stretches now. Can't wait!❤❤
That is incredible news, Laura! Thank you for sharing!
Are you still suffering from IT band issues?
Are you still struggling with IT band ?
I am a PT. Had total knee 12 weeks ago and having residual IT and HS pain/tightness. Your stretching exs really get to the source of the problem. Thanks for your help
You are welcome! Happy to help!
Thank you so much for this video! I love to hike long distances, but a few months ago I started getting severe knee pain after a couple of miles, which made me fear being stranded in the middle of a long hike. After identifying that my IT band was the cause of the pain, I found this video and used your recommendations for foam rolling, strengthening exercises, and stretching. I did them every night for two weeks, then I tacked the exercises onto my regular workout three times per week.
My husband and I completed an 8-mile hike last weekend, and I was pain-free during and afterward. A few months ago, I was afraid that I would have to give up on some hikes I’ve been dreaming about, but I now have hope again. I am so grateful that you took the time to share your expertise! You are making a difference!
This is an amazing story, Angie! Thanks so much for sharing!
wow, that first stretch did it. IT band keeps triggering periodical lower back pain. 1000 thx
My IT Band Syndrome Healing Journey:
I had for over a year, the pain was not consistent. I didn’t even know what IT Band Syndrome was. I thought it was just a sore muscle that will go away by itself.
The IT Band was painful in the left hip.
Physical Therapy cured my IT Band!
-I stretched it, and other tight muscles that were contributing to the pain.
-I strengthened the muscles that were weak, the core, obliques, glutes, hips, TFL (highly recommend doing clam shells)
YOU NEED TO BE CONSISTENT, AND DO THE RIGHT EXERCISES!
I recommend you go to your doctor and ask for physical therapist referral.
Things that helped:
-Heating Pad, the muscles get tight so heat can help the muscle relax, it relived the pain so much!
-Massage Gun, you need to be very careful with it, but it was better than using my hands, tennis ball, rolling foam for me. it’s not the best one out there, but it does get the job done very well)
-Good sleeping position, the it band can get tight if you put to much pressure on the muscles around it.
-Pain relief patches because the pain sucks.
Stay positive! You can do it.
Thank you so much for this video . I have been in pain from months with no relief . Did these exercises and I’m already 80% better .
You're so welcome! Glad you are feeling better!
Saved the video to my daily to do list. Thanks a lot!
thank you bro... this helped tremendously... i been battling i.t. band pain ever since hyper extending it on my heavy bag work...specifically snapping the jab... man my hip hurts something fierce... and thru your advice these stretches have been the only thing that has given me immediate relief... FACTS!!!
Glad to hear it!
Thank you, very useful. I had IT band syndrome in left leg, that’s cleared, but now have it in right leg
You are welcome! Glad it was helpful.
A few months back, I was training for a half marathon and a week before the race, I started experiencing really strong pain on my left glute and IT band. I came across these videos and within a few days I felt good enough to run the race.
That is such great news! Thank you for sharing!
Many thanks for the detailed and illustrated description naming specific muscles. Excellent instructions.
My pleasure!
Thanks for this video, these exercises helped me to completely remove my IT Band knee pain. I was very surprised to feel relief right after the first session.
You are so welcome! Happy to help!
Thanks man ! I did these for 2 weeks and my pain is gone ! Thank you so much !
You're welcome! I am so happy to hear it helped!
These exercises have been a life changer for me. When I first started experiencing IT band pain it usually took me weeks to months of waiting for it to heal before I could start running again. These exercises have helped me tremendously with both my recovery and strengthening the right muscles to help prevent future injuries. Thank you so much for sharing this video!
I am so glad these have been helping you!
Good evening Sir
How effectively all my mistakes are pointed out!!!!!!!!!!
You have trained me in and out!!!!!!!!!!!
I have been doing all these wrong and thank you soooooo much for pointing them out with the correct explanation!!!!!!!!
Just yesterday my Ortho told me to strengthen my weak hip and pelvic muscles, my right knee is in a very bad state!
You are God sent and thanks awfully!!!!!!
Stay Blessed Sir.
You are so welcome! I am happy to hear these helped you out and thanks for sharing!
Can I just say, thanks to you I actively practise 1 and 3 before and after exercise (Peloton - circa 5 days a week). They have literally been a game changer!!... for a time there, I really thought I might have to give up my favourite exercise outlet (spin and cycling)... but your video saved the day. I started (found your video) mid January 2022, within a few days my IT Band pain was much reduced and within a few weeks, gone! You have genuinely saved the day!... thanks man, really! :)
Wonderful to hear, Rick Pool! I am so glad you are feeling better and thanks for sharing.
Outstanding. Can you go through the exercises a little slower? And use the same leg as a reference the whole time through. Love these tips I’m on my way to strengthening so I can get hiking again! My IT band flared up on the downhill descents and it was absolutely excruciating. Started using poles and that def helped, but I so appreciate your foam rolling and strength exercises to get this knot worked out. Keep ip the amazing work!
Great video! Just came home from the gym with my right outside knee aching. I did all the exercises in your video and got immediate relief! Now I need to do them daily. I’ve had IT band issues for awhile. Thanks so much!
LOVE this! Thanks so much for sharing, Lynn! Stay consistent and I know you'll make some good progress with it.
Tone and Tighten
Thank you again!
I can now stand without that restricting pain. Thanks so much....I will add more stretches from this video...
Thank you so much for this video ! This is going to help so much
You're so welcome!
Clear and concise communicator! Drive for a living and getting ready for my first half marathon, at 45 I realize how much my hips affect my knees. Looking forward to these. Glad I found your page.
Thanks for commenting!
Thank you this is very helpful I been just diagnosed with it band syndrome
Great video! Had some IT band issues flare up this week, and following your stretching routine alone got me relief in a shorter time than it took to watch the entire video. Now it's time to strengthen those glutes so it's not persistent 😤
You got this!! 💪🏼
My first running injury. Loved the video! Liked the brief intro explaining the anatomy. Will be using this video for a few weeks. Thank you!
You are welcome, Lucas! I hope this helps you!
*My journey:-*
*Day 1:-* Before starting, when I extend my leg, there's audible force sliding sound and mild discomfort at the IT band area near knee. After I did the stretching and strengthening exercises minus the band one, I feel no mild discomfort but the sliding is still present but less audible.
Bro quit on day one
@@mesa9724 can't believe I'm that guy 🤣🤣🤣 so here's what happened, it wasn't an IT Band issue, I've done this pt for a week yet no result then I researched some more and did another pt where I sat at a high place, allowing my legs to swing and sway, held my thigh bone with both hands and did 30 reps of knee extensions where I rotated inward and outward my ankle to the max and extended 30 times, full range of motion, 3 sets of inward, neutral and outward extensions and guess what? I can run 7 km without a hint of knee pain
@@wrinklebob7465 Hahaha, well I’m glad it worket out for you. I’ve been having issues with my IT in my runs so if this doesn’t work I’m going to try what you did. I spend too much time sitting and lying down and then go for 15km runs and it’s fuckin me up.
@@wrinklebob7465 Where did you get that I didn’t quite get it. I might have to do it.
Hey I have been in pain 3 weeks nursing what is likely ITB, with the excercises the pain eased and I have a more functional joint now.
Thanks, unbelievable
So glad this helped!
Really love this I suffer badly with itb band pain and these are brilliant
I hope these help you out!
Thank you so much for your video! Would you consider making a workout video with these rotations? It would be super helpful.
Great suggestion! Thanks for sharing!
I did this video and the it band foam roller video of yours consistently every morning and night for 3 weeks. Before that I was doing just the rolling and in deep pain. It was t until I did your videos that after a few days my leg started to feel better, and I could go up and down my stoats without tears. I'm able to start my marathon training on time now because my leg is healed, praise God! Thank you for your videos, I appreciate all that you do and continue to do for athletes and former collegiate athletes like myself!!
This is amazing, Lynzey! I am so glad these exercises helped you and thanks for sharing!
Thanks a lot for this. Praying it works. Just hit the form of my life after 3 months at start of year injured. Had two days ago spent hours creating a 10k plan to get a track sub 40 10k and the day after started having some very bad pains round the it band. Just bought new shoes to help with my race so I’m hoping the exercises help it pack it in asap and I can get back into it
Thank you for this amazing video....my knees stiffness and pain are goes off even the swollen still there and I'm able to bend my knees without suffering the pain.....
You are welcome!
Thank you! I found these very helpful right away. I do a lot of walking and biking.
You are welcome! I am so glad they were helpful.
The first excessive alone made a massive difference. Thanks!
Glad it helped!
I did these and OMG, I didn't realize how weak my glutes were. Thank you for this video!
You're so welcome! I am glad it helped and thanks for commenting!
Thanks for your videos on IT band syndrom recovery. My question is if it matters when to roll (your other video) vs stretch & strengthen.
Thank you so much for posting these stretches and exercises! I love the one for my neck with the one with your wife on it and also the one with the IT band. You have helped me so much! Thank you thank you!
My pleasure!
Amazing relief afterwards (done both videos). I’m a dedicated cyclist and these groups of muscles get real tight. Very helpful 👍🏻
Glad it helped!
THANK YOU 😩😩🙏🏼❤️ my right IT band was extremely flared, 1st time ever. Played soccer in school, now transitioning to endurance running.
You're so welcome! I hope this helps!
Thanks so much was so tight and don't even know what it is I need to stretch but wow this really helped thanks
You're so welcome!
I hike Yosemite several times a year and have always ended up with IT knee soreness. Preparing for vertical hikes with these exercises has eliminated my pain on descent and made my hikes a joy! Thank you for your expertise and for such inspirational videos!
That is great! You are welcome and I am glad you can enjoy your hikes more now!
Thx so much! Finally, immediate relief from 3 days of pain!! Forgot about the miraculous stretching strap!!❤️💃🏽❤️
Wonderful news! You are welcome!
Impressive relief after just finishing the stretches, so I hopped on here to say "Thank YOU!". But don't worry, I'm moving onto the exercises as soon as I send this. Also subscribing now.
Wonderful news, Scott! So glad this was helpful.
Feel so much better just after doing one set been in pain for a week and nothing was helping. Keep up the videos
Wonderful! So glad it helped!
Hey doc, I've a mountaineering training coming Feb 27 and I'm watching your video and started doing my excercise, hope I get healed and complete my course 100% 🥺🙏
Best of luck!
Great stretches and work out. Thank you! I'll be coming back to this again
Wow. I love stretching. It's so rewarding. And the way you made this is phenomenal. Saying the importance and and explaining why for both foam rolling (in the previous vid) and stretching/strengthening.
Well done and thank you deeply.
Awesome! You are so welcome!
Thank you very much for all these videos you put up to help us. you are my go to for all my muscle pains and strains. again... much gratitude. Good bless :)
Great to hear!
I have IT band tightness from a total hip replacement so these exercises aren’t allowed during my recovery. I’ll have to find other exercises that might help me. You do explain things very well.
Did u get better
Great instruction ! Very effective workout after long periods of sitting.
Thanks so much! I hope it helps.
Which exercise was your favorite? I admit - #1 and #2 are TIGHT on me and I need to do them more. Leave your comments below and thanks so much for watching! (NEWLY UPDATED VERSION OF THIS VIDEO available now at this link: ruclips.net/video/UPCIvo7vvv4/видео.html)
Tone and Tighten , just wondering if you’d be able to recommend which exercises is best for me. I’ve been visiting the osteopath for the last 8 months and he said I have SIJ issues and recommended a serola biomechanics belt, and gentle stretching. No running in the meantime as that causes soreness. I’ve done your stretches and strengthen for two weeks now and my last osteopath appointment he said everything had tightened up again. Can you please advise what’s best for recovery and get me back running again with no issues. Kind Regards Yvonne
That first stretch hurts the top of my knee.... 😬
I really liked the lateral hip stretch (laying down) with the stretch band. But I feel my legs shaking a lot while doing it. Read a little about ‘myotatic reflex/stretch reflex’ but not sure if it’s a good or a bad thing. Would like to hear your views on it. Thanks!
The side lying stretch. Always a comfortable position.
it's better stretch first or strengthen first
As someone who's been struggling with patellofemoral syndrome for the past 5 months these these extra exercises and stretches to supplement PT are such a godsend.
Oh wonderful, Kathiryne B! I am glad you found these helpful and thanks for commenting!
I thought we generally moved on from the hypothesis that ITBS was caused by friction? Studies now say that it’s caused by the IT band prodding at a highly innervated adipose pad located where the band meets the lateral knee, causing the sensation of pain.
As a runner I’m dealing with ITBS for the first time and I’d be interested to hear your insight on this, Dr. Beckstrand!
This litterly works...I'm feeling no pain after my first session of these exercises...thanks man I appreciate it...
Wonderful news! I am so glad this helped and thank you for sharing.
Very very informative!!!!! My favorite is stretch #1. I’m a flexible dancer and have never done this specific stretch!!! Love your videos 👍🏻👍🏻👍🏻👍🏻👍🏻
Have been biking a LOT lately and not stretching properly after!! My left knee is thanking you! Hehe
You're so welcome, Kayla! I am glad you enjoyed this video and found it effective!
Thank you so much for these great stretches and strengthening exercises. They have help my hips hugely. Have recommended you to friends 😃
This and the foam roller video were super helpful. Thank you!!!
You're so welcome, michelle! I am glad they were helpful and thanks for sharing!
Nice job. I’m a PT ATC SCS. You did a great job.
Thank you!
Should I push through the pain and do the IT band stretch? That’s the only one where I feel the direct pain on the outside of my knee. Thank you!
Just what i was looking for. This guide will age well. I was looking for a set of exercises first to lessen the pain and then resolve it for good. I found that IT band pain quiet problematic. I cycle for 60-70 miles and from my body i can tell that i can increase the pace and distance further but just as i finish my ride and going back home i have to lift bike on the first floor and then that horrible pain reveals it's teeth. Every ride i could not walk down or upstairs for next 2 days. I tried taking break for 2-3 weeks, limit distance and force used to pedal but it did not resolve it. Got a bit upset with this feeling where most of my body can go on but knee gave up on me. This where i found your video. After pain subsided i started to use exercises to strenghten muscle for 3 days. I figured results will show up after 1 month or later but just those 3 days with strechtning before and after ride created miracle. Pain still did occur but with very limited presence and was gone after strechtning. I'm set to pratice it everyday for next 3 months along with increased difficulity and reps every week little by little. Thanks to your video now i really belive that i can say good bye to the pain and continue to improve my body along with little hobby of my. Thank you for this one!
You are so welcome! Happy to help.
Hi, I've had ITB pain for years which tends to get better but for the last 2 years. It's gotten worse and I don't know when I'll be seen by a physio. Anyway I started these exercises a few days ago. I can already feel a big difference, less pain more movement. I'll keep doing these and hope to be back to running soon. Need more videos like this
I hope they help, J b!
I had practice these just two days and I am feeling absolutely pain free on thigh ..I get pain due to running ..but now I think I will b back on track soon.
Really helpful thanks
You are welcome! I am so glad this is helping you feel better and thanks for commenting!
Man. Fantastic information. Thank you for your help.
No problem!
Dude that first stretch is incredible. I've had agonising pain for 3 days. Did that first stretch once and immediately felt 90% improvement. 😲
That is amazing news! So glad that helped!
Thank you kindly for your tips, have a lovely New Year.
You are welcome! I hope they help!
I believe I'm having this issue lately when training for a marathon. It got worst last week when I was doing hill workouts. My knee hurt so much and i had to walk back. Since following your routines for few days, I can really feel it got better. I just hope I will be ready for my marathon in 4 more days
I am glad you are feeling better, Bryan!
Thank you much for your video. Just found your videos a couple of days ago. It sure exercises I can I was born with mild cerebral palsy and it is so great that I can these exercise. Again you very much. I have a left a left knee problem and your first video of knee exercisde I watched is very helpful for my knee.
You're so welcome, Lita! I am glad you find my content helpful and thanks for sharing!
Thanks,those stretches had help me a lot with the pain.
You are welcome! I am glad these have been helpful!
After driving an 18-wheeler truck 4 million miles in 40 years, all of the muscles in my legs, quads, hamstrings, etc., seem to have shortened. Since I'm a lightweight guy, 155 lbs, and haven't been using my knees as much as the average person, you'd think they'd be in pretty good shape. But now that I'm retired my knees are hurting, and the pain is in the area that the physical therapist in this video is working on -- the outer sides of both knees. I think that may be it, the IT band. At 74 years of age, it's kinda hard to get into some of those positions but I need to try.
I hope these exercises help you and thank you for sharing!
I love these exercises. My favorite is the hip hikes as I could see it works great for me. Thank you. I love all your videos and my neck pain and my rhomboid pain is almost gone by doing your exercises. Now I am working on my hip and glutes strengthening.
You're so welcome! I appreciate your support and am so glad you are feeling better!
Do you still have IT band issues?
AMAZING THANK YOU I AM A TENNIS PLAYER I PLAY DAILY I DIDNT UNDERSTAND WHY THE KNEE PAIN I LOST WEIGHT I STOP SUGAR I GO TO THE GYM NOTHING WORKED BUT THESE EXERCISES ❤❤❤❤❤❤❤❤❤
Thanks for this. I’m training for an Ironman and out in some miles yesterday and felt the IT band pain. These have already helped!
You are welcome! I am so glad these are helping and thanks for sharing!
I think the first leg crossing stretch might do it for me. Testing all of those stretches, I could not believe how tight I was there, I was shocked!
So glad that one was helpful!