Do you have any exercises that will help improve chest soreness? I have concave chest and the sorenesses I am experiencing is around the pectoralis major. The only stretch I know how to do properly is the doorway pectoral stretch. Thank you for making these informative videos they really help me stretch and work my body properly.
Do you recommend pushing through light pain/discomfort (i.e., up to 2 or 3/10) while doing the suggested exercises, or is it best to allow for proper rest before starting with those?
I've watched dozens of vids about IT Band pain, including multiple ones from large channels like Bob and Brad or Althlean-X and this is, hands down, the most helpful one I've seen. The inclusion of research citations and the specificity of the exercise recommendations make it very credible and useful. Thank you!
I really appreciate this comment. I too have viewed many of the channels you mentioned seeking relief for my spouse. They haven’t done anything to help him, only aggravate the area. And to the content creator, thank you as well, especially for the many modifications, will add this to his at home rehab routine.
I always thought, the knots built up in my lower quadriceps over decades of road running caused the difficulty in walking down a flight of stairs. Realized I was wrong, after watching this video
Undoubtedly the most informative and helpful video on this topic. As a runner struggling to overcome IT band pain, I'm very excited to begin working through your recommended exercises. Thank you.
I’m dealing with pain in my knee, ankle, foot and even some tightness in the calf. This has gone on for a month and a half now. PT and all the stretches in the book have not helped. Is this all IT band related? I’m starting to go insane from taking time off running
It is always the one that gets worked the most by the exercise. But also that does not really matter since you should always do both legs to avoid muscle asymmetries
I appreciate the citiation of scientific literature so much in your videos. Their is so much bunk, non-evidence based on arguments on the internet that feels like an minefield that you have to navigate to get substantive answers.
y'alls content is so comprehensive I don't bother even making this type of content anymore. I just send my clients your stuff 😂 . Keep up the great work, you're doing a huge service to the world!
Personally, after years of issues on my one leg, the thing that unlocked my pain was realising that my glute medius on that side was completely inactive basically. Working on that has made a world of difference and the knee, hip and back pain is 10% of what it used to be. Thanks to this video , I may have found the final piece of the puzzle - stride width - which by dumb luck I was stumbling toward to mitigate ankle/calf pain on the same leg while wearing boots for the first time.
Glute med strengthening has been the key for me as well. The side plank hip abduction has done wonders, but my trainer has me do it with bent knees and pelvis pushed forward so it REALLY targets glute meds. It’s been a game changer.
Thank you for the video! I thought I had relatively strong legs but these split squat isometric holds are SO hard! I can only get like 40 or 50 seconds!
This issue occurs also a lot in Olympic weightlifting due to the excessive amount of repetitive clean and jerks/front squat/box jerks. I am currently dealing with this issue for a second time in my career the first time ended up retiring due to not being able to correct the issue even with several months of training off. I have reduced the box jerk and clean and jerk exercises while trying to rehab and add an additional gluteus strengthening exercises. Many of the exercises shown are our regular accessory items such as front foot elevated, Bulgarian split squat type items as well as rear foot elevated exercises with weights. All of the compound squats seem to inflamed the knee first but it’s actually part of the IT issue. Additional research needs to be done in this particular area I am sure there are many Olympic weight lifters that deal with this often on through the career
Just got a total hip replacement last week and being 41 and fit it's alarming when I noticed intense IT band pain with instability in the knee after the surgery, thought it was injured much more permanent, but this gives me hope it can get better with rest and rehab. This second hip replacement is so much more difficult to recover from than my first which was 3 months ago and a breeze. Thanks for your research and wisdom. I just need to chill and not panic.
@@anaholt4739 thank you for the response and yes I have fully recovered. I think for me rest was really important but also being fully active and keeping my body moving was important. But no I don't feel any IT band pain or any pain in my knee I almost forgot about it to be honest with you until you reminded me I'm thinking about it now it took about 3 or 4 months of pretty severe pain until it recovered to almost 100%. So sorry are you still going through that pain. Definitely have a physical therapist take a look.
This is only done from a running perspective. I'm a low-impact fitness teacher and only get ITB problems on one leg. It is connected to repetitive movement of the knee. I know you can't stretch the ITB but you can stretch the muscles attached to it on the thigh and I find pulling a straight leg across the body with a band while lying on the floor helps the best.
I replied this to one individual but am reposting to help anyone else. This cured my issue. Like if this helps you so others can see. I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually. Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury: 1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day) 2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger. 3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day. 3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions. 4. When you feel you're ready, increase your next run session by 1 or 2 minutes. 5. Continue to follow all of the above guidelines until you reach your desired running fitness level. Explanation why the above guidelines will work: The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run. The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises. When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running. If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury. Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band. Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury. However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal. Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables. Quick personal story: Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurrences because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running. If this helps you or if you have any questions please let me know.
I'm facing this problem in April, I can't run longer 6 mins and I have to rest 2 months ( but 1-2 days the IT pain gone ) and now every 6 mins of running my IT pain back, I'm so disappointed
Me too gang, Ive been a runner all my life but I’ve been a bit slack in the last year or so. 2 months ago I did a 5k and played football on the same day, I had a lot of pain but I played through it, the next day I realised I’d fucked up. Been trying to sort out how to fix this since then and it’s been difficult. it’s wild I see so many other videos and pieces of information on the internet and so many of them say “this fixed my pain after 3 years” and then you find another one like this one completely disagreeing with it.
I would love a video showing what increasing cadence, decreasing stride length, increasing step width, and decreasing hip adduction looks like. For instance I don’t really understand the difference between stride length and step width and why one decreases while the other increases
Take a step as though you were walking. Stride length is the front to back distance between your feet: how far forward you travel per step. Step width is how far apart your feet are left to right. Imagine laying down a piece of tape that extends in front of and behind you. How wide can it be before it no longer fits? Another way of saying it: imagine leaving footprints like in the beach. Your left footprints and right footprints will each sit in a "track". Step width is how far apart the tracks are. If you can run along a stripe in the road (about 3-4 inches wide) without your feet touching it, you have a relatively wide step width. On the other hand, some people even cross over: they have a negative step width!
This is gold! I have IT Band pain for over a year, have beeen watching tons of videos about IT Band, and this video is the most comprehensive, scientific, mind blowing to me
It's not just about strength, I have strong hips, glutes etc but it's about engagement/muscle activation prior to running. My physio would do a "strength" test which I failed, then did one needle of acupuncture in the TFL/hip and suddenly I could pass the test with flying colours, she said I have the strength but i need to get my body to engage the muscles needed. So frustrating, I've been battling this bas***d condition for 6 years. I finally got to 25mins of running this summer them had 3 months off exercise and now I'm back at square one again, couldn't even manage 4 minutes pain free today. So fed up. Thanks for this video. I'll incorporate your exercises into my strength building again but at the end of the day, if my body doesn't engage/activate the muscles with running its not that much help being strong. Maybe you can do a video on how to activate the muscles? Thank you!!!
@@IrishRace working my way back slowly but surely thanks! :) I did a 1 mile "recovery run" the other day pain free (i use the Nike training running app as recommended by my old physio). I do the 8 week training plan along side the strength building/physio stuff. I don't think the injury will ever fully go away though, I will always have to do strength stuff and loads of activation exercises before doing any running. :/ its annoying and time consuming but so happy to be running again!!!!!! Yay+
Thank you for this video! After long hikes, especially on the downhill I get a stabbing pain on the outside of the knee. Your video helps me understand the issues and I will try your exercise options and progressions. Thank you, you might have saved me money/time and more importantly, health.
How long does the pain usually last for after these long hikes? I want to start rehab but I’ve just done the 3 peaks challenge and the lateral side of my knees are in bits I can barely walk😂
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?
This is amazing! I’ve been training for a marathon but noticed my knee caves in, which now makes perfect sense, so I am gradually trying to train myself to run with a wider stance at the same time strengthening the hip.. Thanks for such an awesome video! God bless you! ❤️
As a massage therapy student, I am so thankful for your videos! You are an amazing resource and including the citations is so appreciated. I know it’s been said, but having the evidence to back up what you’re saying means I don’t have to “do my own research” and I am incredibly grateful for that! I’m a fan! I’m also a student so although my donations are small now, I’ll continue to support this amazing content as I move through my career. Thank you!!!
I had a bucket handle tear of my right knee’s meniscus. After surgery my patella was clicking. The PT told me to roll the IT band. I did this and the patella stopped clicking as it went back into it proper placement over the knee joint. And that is my story and I am sticking to it. Bottom line: rolling the IT band ended the problem.
For the last 6 months I started to feel pain after runing about 1km. (It always starts to pain after first km) And this is really painfull. Sometimes can't even put leg down. Sometimes I outrun the pain it pains abit less even, but it doesnt heal by itself like others sources say that you need peace period for like 4-6 weeks... It just doesnt heal like that. Luckly the pain is only when I run.
Unfortunately I still have this ITB syndrome issue when running. I’ve been doing strength exercises and progressing in weights for the past 4 months and still can’t run more than 10 minutes without this problem. I’m not sure I’ll ever be able to run again.
Does not work for me at all. I spent months doing these exact exercises with a therapist. Zero change. My legs are stronger, but i still can't hike or run any real distance without severe pain. Nobody has a clue how i can solve this. Ive been very active my whole life, then this started about 2-3yrs ago and now i can barely get a workout.
Related to biomechanics is footwear / your foot. If you overpronate for whatever reason, that will also cause the same compression over time like was mentioned with respect to hip internal rotation. High arches can exacerbate the problem if not adequately supported. Also consider if your footwear is causing you to alter your gait or causes pain that makes you try to compensate in order to avoid that pain. That happened to me last week. In my case, I went hiking twice last week. No knee pain the first time, despite having a longer step time and not being able to move quickly due to a slippery, rocky trail because of recent rains. Five days later, I tried a slightly longer, slightly harder hike, but was trying out some new shoes I got. Trail was still slippery and rocky (NH White Mountains). The ankle collar and heel counter on the new shoes is too high for me, which was rubbing on my malleoulus on both sides. This, coupled with the camber of the trail itself and the way it was blazed, caused me to internally rotate my hips and send my ankles into eversion to avoid the pain. Over time, this caused the compression on the IT band connection point on my femur, and I had horrible knee pain hiking that I haven't had in a long time. Amidst all of this I've been doing targeted PT for the issue, most of which has been focused on the same exercises shown here. Sufficient rest between hikes, one lighter workout day between, and two days rest before the second hike. All that changed was the shoes!
If you rest your fingers over the outside of the knee as if you are taking a pulse, can anyone else feel the band “jumping” over the outside of your knee or is just me?
Going to try this. My ITB is bad, got the X-rays and doc tells me is super tight is even tender to touch. Hope the exercises make a difference. Will keep you posted.
I thought I had this at first but then I got X rays done and it turned out that I have mild arthritis on my left knee 🤦♂️🤦♂️🤦♂️🤦♂️🤦♂️ FUCKING BULLSHIT being only 27 years old 💔💔💔
Is the 60 second hold on each isometric split squad accurate/recommended? For beginners, what’s a good target? Or rather, what do you see with typical clients just starting out in rehab? Outstanding video, by the way, I’ve watched 4-5 times at this point. Thank you 🙏!
Men I thought I was in a semi decent shape but I found out I can't keep the isometric position for more than 20s...that probably explains why I'm having these problems with my knee.
Thanks for this! My pain started a month ago and can only be triggered after about 3-4K into my run and not from those squat movements. Once it hits I basically have to stop running and pain goes away after a few hours. It’s pain level 0 to 6-7 within like 30 seconds once I hit 3.5k ( i used to do 15-20k runs few times a week). It’s a sharp pain on the outside/almost back of my knee. But I’m unsure if it’s IT band?!
My favorite rehab channel releases a video on my recent problem, amazing. I will be incorporating a few of the progressions and easing up on the fully loaded high rep high set split squats until I get my hips more stable and my IT band pain go away.
Great and informative video! Any ideas if the knee pain and pressure under the knee cap are connected to this problem? Do you still recommed doing these exercises if the pain while walking persists? Or is resting until the pain goes away a better option? Thanks so much
best video i’ve seen on this syndrome. i appreciate you taking into account that the last thing an avid runner wants to here is pause all activity and rest. that just doesn’t work for us 😂❤️
Hey there. I just found your channel and I am liking the explanations so far. About a year and a half ago I tore my ACL. And all throughout my rehab I have been battling with a pain that appears on the right side of my knee, just below the knee where it connects with the tibia/fibia. My physical therapist always thought that it had something to do with my IT band being tight. but it was a loud (sometimes actually audible) popping sensation that felt like what a tendon moving over bone would feel like. It was inflamed enough that I couldn't exercise, and it removed any and all motivation that I had for doing exercises and it severely hindered my recovery time. Now I am finding ways to start building some strength back into that leg which is vastly helping that same pain. I'm going to be trying some of these, and here's to hoping they help me further on my recovery path.
@@amooirani240 I'm actually doing quite well! Thank you for asking. Still at only about 90 percent of my pre injury strength but that's my fault for not being consistent with strength training. But I'm working on that. I'm functional with basically no pain. So I'm leagues better than when I wrote that message Back then I wasn't even sure if I'd be able to walk without a cane again but I'm now walking unassisted
this has been by far the most informative video in regards to IT band Syndrome. I have been dealing with it since October and I was finally able to run a half marathon. I stopped running for almost a month and a half and focused on strength training, it changed my entire world and now im addicted to weightlifting. Also lost of mobility work and stretching.
how do you know you have IT band syndrome? is it just through the pain in that area? cant be seen through xray, ultrasound or mri? i have this pain and have done so many tests, but the doctor keeps saying he sees nothing
What does progressions mean? Do the numbering means that you will first need to "overcome" one to then go to the other or does it mean that those are the progressions you execute and they are identified with a number. I am inclined to the second one since they look "unrelated" to the previos one but de last one looks challenging y you have pain
Props to this video for admitting that we don’t really know how to get at these things exactly… that takes you miles ahead of where conventional medicine will, and will allow you to finally start down the path of true healing 👁️🧘💡
Awesome video! Such great detail of research and anatomy. The stride length and width aspect of ITB issues really rings home for me. Have quite a long running stride which narrows my stride width
This is such an informative video for someone like myself who is two weeks into training for my first full marathon and experiencing what I think is IT band pain in my left knee. Question: Is it reasonable for me to continue doing my long run each Sunday? Any other runs in the training? I have a half marathon warm-up race on March 16 and I'm concerned about reducing my training, but also very concerned about making it all much worse. If I scale back some of the speed interval runs mid-week, could I keep on doing my Sunday long runs at full distance? Also, I find that I'm pain-free when I'm running at a higher pace ... it only hurts when I'm running slowly ... not sure what that's all about, but makes it tough to do a training plan that demands so many slow miles. Thanks for any advice!
This is super helpful! One thing I found recently is foam rolling my TFL (tensor fascialata?). It provides almost immediate relief and I've been able to run more after doing that, but I'm still doing strengthening exercises. Have you found rolling the TFL muscle commonly helpful for this? I almost thought a lot of the relief people got from rolling the IT Band was from accidentally loosening the TFL!
At min 7:40 This makes so much sense I had only pain when i run slow(Zone 2) for 18km and the pain startet at km 7-8. But when i tried to beat my best time i never had problems even after 10km
This is really helpful. My right IT band has been tight for years. I ended up with ITBS in 2018, to where I was feeling friction on the outside of the knee and it hurt to run. Once I started doing some hip and glue exercises, the pain stopped. However, it's always tight. You have some exercises that I've never tried. I'm planning to incorporate these. Thanks for the great info!
This is 100% my issue. For some reason all of the physiotherapists I've seen have not helped me with it. They tell me "the tracking of my knee is not aligned" My glutes are weak, my hamstrings are tight, my psoas muscle ends up trying to take over, but ends up locking up. My left knee hurts every time i go biking. Work outs that engage the glutes and core are needed.
By far the most informative and helpful video on the subject, and I've watched plenty. Thanks. Just one question: why minimize running on trails or uneven surfaces? I assumed a more diverse / softer surface would actually be better?
I don't want to run just want to get of knee pain so I can sleep. With a burst compression of L1 & I was doing short runs with the dog. Obviously a big no no but it didn't hurt my back. A few days later after a fall I thought my leg was broke. The injured side also has a previous slight tear in the menicus. Most of the pain has subsided from my upper leg except for when I try to sleep or drive. I sleep in a recliner. I need very simple modified stretches. Also a lot of arthritis related pain in both knees especially during barometer changes. Do you have any other links of related videos with modifications. I am almost a month out from injury & suddenly can't get any rest at night.
I got back into removals after years. The first customer was a multi milionair on an edge where we ran 3+stories up and down.. No pain but By the end of the week the knees locked up (on a job with no stairs!). 1wk off, and they would stil lock up partway through work. Basically i had used tape on the knees for months but good news is they adapted to the point i coild go backwsrds upstairs as fast as i could go up.
I get pain after a mile of running. I was diagnosed years ago the ITB issues. I rehabilitated myself out of it and ran without it for years. Now, much older I want to run again, but that issue has returned. It’s doesn’t bother me if I cycle, or do sprint repeats, or if I spar during Tae Kwon Do, or do TKD, which involves intense leg movements. I will try the progression of your strength training to see if there is improvement. I cycled intensively for 8 months years ago and then I thought I’d go for a run, the strength in my quadriceps had never been stronger and I was able to sprint faster than I’d ever have, also skate faster as well. I just don’t have the time to cycle 80k a day, that’s what gave me the quad strength. I do have bow legs which apparently contributes to movement which aggravates the bursa. The question is: can the bursa just get used to it, the rubbing, or is there scar tissue that’s causing the problems. Any thoughts would be appreciated? Thanks
I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually. Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury: 1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day) 2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger. 3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day. 3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions. 4. When you feel you're ready, increase your next run session by 1 or 2 minutes. 5. Continue to follow all of the above guidelines until you reach your desired running fitness level. Explanation why the above guidelines will work: The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run. The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises. When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running. If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury. Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band. Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury. However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal. Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables. Quick personal story: Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurances because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running. If this helps you or if you have any questions please let me know.
I’ve had a hamstring injury that I was rehabbing and started feeling good. My PT suggested some light cycling to continue rehab but I felt a sharp pain on the left side of my right knee. Now when I wear o as btw and walk I feel a weird discomfort on the left side of my knee. Is this related to the IT band? I’m not entirely sure what this weird pain is.
My son, who was 11 years old, was warming up for training, and suddenly got pain on the outer side of his knee. There was no pop or release, but he has pain when he brings his knee up or when he bends his leg when he goes to kick the ball. I'm wondering is this a possible IT band issue or a LCL issue?
I cannot bend my knee completely. although i went to a doctor and did an x-ray, he said bones structure wise there is no problem. what could be the problem? i've been like this since i was 11 years old.
Please address post surgical-meniscus pain I had lateral meniscus(my cartilage is low) and (minimal)acl repair there is a plastic screw in there.This was done in Dec 2019. I don’t know how much that helps. I’ve done rehab but I haven’t gained full flexion and extension I’m a professional basketball player. Therefore there is a lot change of direction and plyos. So usually after I’m done playing my knee is stiff and there is pain on the lateral side of my knee directly in the joint. I believe gaining full extension and flexion will relieve my pain. But how do I fix this long lasting problem. I don’t know what muscles to attack. If you can help please assist.
so this is a rehab excercises to fix the knee pain, but somehow i am thinking that using all those, especially advanced levels, can be a really killer leg day for most of healthy people 🤔😂
Thank you for watching! Be sure to check out the blog with references: e3rehab.com/blog/itband/
Do you have any exercises that will help improve chest soreness? I have concave chest and the sorenesses I am experiencing is around the pectoralis major. The only stretch I know how to do properly is the doorway pectoral stretch. Thank you for making these informative videos they really help me stretch and work my body properly.
Hey I broke my big toe about a year ago I didn’t do any physical therapy I feel off balance and low mobility what should I do
Do you recommend pushing through light pain/discomfort (i.e., up to 2 or 3/10) while doing the suggested exercises, or is it best to allow for proper rest before starting with those?
I've watched dozens of vids about IT Band pain, including multiple ones from large channels like Bob and Brad or Althlean-X and this is, hands down, the most helpful one I've seen. The inclusion of research citations and the specificity of the exercise recommendations make it very credible and useful. Thank you!
I really appreciate this comment. I too have viewed many of the channels you mentioned seeking relief for my spouse. They haven’t done anything to help him, only aggravate the area. And to the content creator, thank you as well, especially for the many modifications, will add this to his at home rehab routine.
Those two channels are living in a money fueled fantasy land
I always thought, the knots built up in my lower quadriceps over decades of road running caused the difficulty in walking down a flight of stairs. Realized I was wrong, after watching this video
Also as far as I know Bob & Brad don't sell anything.
Couldn't agree more!
Undoubtedly the most informative and helpful video on this topic. As a runner struggling to overcome IT band pain, I'm very excited to begin working through your recommended exercises. Thank you.
Thanks doc, very clear and informative
Your videos are excellent. Thank you!
I’m dealing with pain in my knee, ankle, foot and even some tightness in the calf. This has gone on for a month and a half now. PT and all the stretches in the book have not helped. Is this all IT band related? I’m starting to go insane from taking time off running
On the exercises, you don't say which leg is which. Which leg is the irritated leg in the exercises to provide pain relief?
It is always the one that gets worked the most by the exercise. But also that does not really matter since you should always do both legs to avoid muscle asymmetries
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I appreciate the citiation of scientific literature so much in your videos. Their is so much bunk, non-evidence based on arguments on the internet that feels like an minefield that you have to navigate to get substantive answers.
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y'alls content is so comprehensive I don't bother even making this type of content anymore. I just send my clients your stuff 😂 . Keep up the great work, you're doing a huge service to the world!
Ha, thanks! We're trying to giveaway as much free information as possible!
Finally, an expert who doesn't just recommend a bunch of gluteus medius strengthening exercises coupled with ITB rolling and “stretching”.
Personally, after years of issues on my one leg, the thing that unlocked my pain was realising that my glute medius on that side was completely inactive basically. Working on that has made a world of difference and the knee, hip and back pain is 10% of what it used to be. Thanks to this video , I may have found the final piece of the puzzle - stride width - which by dumb luck I was stumbling toward to mitigate ankle/calf pain on the same leg while wearing boots for the first time.
Glute med strengthening has been the key for me as well. The side plank hip abduction has done wonders, but my trainer has me do it with bent knees and pelvis pushed forward so it REALLY targets glute meds. It’s been a game changer.
Yes, debunking the foam rolling of the IT band, love it. Great video and edit!
Thank you for the video! I thought I had relatively strong legs but these split squat isometric holds are SO hard! I can only get like 40 or 50 seconds!
This issue occurs also a lot in Olympic weightlifting due to the excessive amount of repetitive clean and jerks/front squat/box jerks. I am currently dealing with this issue for a second time in my career the first time ended up retiring due to not being able to correct the issue even with several months of training off. I have reduced the box jerk and clean and jerk exercises while trying to rehab and add an additional gluteus strengthening exercises. Many of the exercises shown are our regular accessory items such as front foot elevated, Bulgarian split squat type items as well as rear foot elevated exercises with weights. All of the compound squats seem to inflamed the knee first but it’s actually part of the IT issue. Additional research needs to be done in this particular area I am sure there are many Olympic weight lifters that deal with this often on through the career
Just got a total hip replacement last week and being 41 and fit it's alarming when I noticed intense IT band pain with instability in the knee after the surgery, thought it was injured much more permanent, but this gives me hope it can get better with rest and rehab. This second hip replacement is so much more difficult to recover from than my first which was 3 months ago and a breeze. Thanks for your research and wisdom. I just need to chill and not panic.
I got it pain after pelvic surgery. It is has been almost a year and still in pain. Can you update us on you IT condition? Did you recover?
@@anaholt4739 thank you for the response and yes I have fully recovered. I think for me rest was really important but also being fully active and keeping my body moving was important. But no I don't feel any IT band pain or any pain in my knee I almost forgot about it to be honest with you until you reminded me I'm thinking about it now it took about 3 or 4 months of pretty severe pain until it recovered to almost 100%. So sorry are you still going through that pain. Definitely have a physical therapist take a look.
@@briang9048 I am glad to hear you fully recovered. I am seeing a PT now. I hope my case improves like yours.
This is only done from a running perspective. I'm a low-impact fitness teacher and only get ITB problems on one leg. It is connected to repetitive movement of the knee. I know you can't stretch the ITB but you can stretch the muscles attached to it on the thigh and I find pulling a straight leg across the body with a band while lying on the floor helps the best.
If it was like you said, why isn't stretching found to be effective in the studies then?
@@justjustjoo I guess results just varies drastically by case
Excellent video with explanation of IT band syndrome. Love all the exercises with progression from level 1 to 3.
I replied this to one individual but am reposting to help anyone else. This cured my issue. Like if this helps you so others can see.
I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually.
Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury:
1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day)
2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger.
3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day.
3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions.
4. When you feel you're ready, increase your next run session by 1 or 2 minutes.
5. Continue to follow all of the above guidelines until you reach your desired running fitness level.
Explanation why the above guidelines will work:
The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run.
The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises.
When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running.
If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury.
Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band.
Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury.
However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal.
Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables.
Quick personal story:
Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurrences because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running.
If this helps you or if you have any questions please let me know.
I'm facing this problem in April, I can't run longer 6 mins and I have to rest 2 months ( but 1-2 days the IT pain gone ) and now every 6 mins of running my IT pain back, I'm so disappointed
@@phentung7060 I'm dealing with the exact same symptoms you described. Have you overcome your IT band issues since you posted this comment?
Me too gang, Ive been a runner all my life but I’ve been a bit slack in the last year or so. 2 months ago I did a 5k and played football on the same day, I had a lot of pain but I played through it, the next day I realised I’d fucked up. Been trying to sort out how to fix this since then and it’s been difficult. it’s wild I see so many other videos and pieces of information on the internet and so many of them say “this fixed my pain after 3 years” and then you find another one like this one completely disagreeing with it.
I'm just getting started on this protocol and I'm also doing the exercises presented in the video. I'll keep y'all updated.
Thank you
I would love a video showing what increasing cadence, decreasing stride length, increasing step width, and decreasing hip adduction looks like. For instance I don’t really understand the difference between stride length and step width and why one decreases while the other increases
Take a step as though you were walking. Stride length is the front to back distance between your feet: how far forward you travel per step.
Step width is how far apart your feet are left to right. Imagine laying down a piece of tape that extends in front of and behind you. How wide can it be before it no longer fits? Another way of saying it: imagine leaving footprints like in the beach. Your left footprints and right footprints will each sit in a "track". Step width is how far apart the tracks are.
If you can run along a stripe in the road (about 3-4 inches wide) without your feet touching it, you have a relatively wide step width. On the other hand, some people even cross over: they have a negative step width!
This is gold! I have IT Band pain for over a year, have beeen watching tons of videos about IT Band, and this video is the most comprehensive, scientific, mind blowing to me
It's not just about strength, I have strong hips, glutes etc but it's about engagement/muscle activation prior to running. My physio would do a "strength" test which I failed, then did one needle of acupuncture in the TFL/hip and suddenly I could pass the test with flying colours, she said I have the strength but i need to get my body to engage the muscles needed. So frustrating, I've been battling this bas***d condition for 6 years. I finally got to 25mins of running this summer them had 3 months off exercise and now I'm back at square one again, couldn't even manage 4 minutes pain free today. So fed up. Thanks for this video. I'll incorporate your exercises into my strength building again but at the end of the day, if my body doesn't engage/activate the muscles with running its not that much help being strong. Maybe you can do a video on how to activate the muscles? Thank you!!!
Hows the injury coming on man?
@@IrishRace working my way back slowly but surely thanks! :) I did a 1 mile "recovery run" the other day pain free (i use the Nike training running app as recommended by my old physio). I do the 8 week training plan along side the strength building/physio stuff. I don't think the injury will ever fully go away though, I will always have to do strength stuff and loads of activation exercises before doing any running. :/ its annoying and time consuming but so happy to be running again!!!!!! Yay+
Thank you so much sir...
I was suffered 3 months in pain and naw i saw your videos and naw i feel good on my knee.
Thank you for this video! After long hikes, especially on the downhill I get a stabbing pain on the outside of the knee. Your video helps me understand the issues and I will try your exercise options and progressions. Thank you, you might have saved me money/time and more importantly, health.
How long does the pain usually last for after these long hikes? I want to start rehab but I’ve just done the 3 peaks challenge and the lateral side of my knees are in bits I can barely walk😂
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?
This is amazing! I’ve been training for a marathon but noticed my knee caves in, which now makes perfect sense, so I am gradually trying to train myself to run with a wider stance at the same time strengthening the hip..
Thanks for such an awesome video! God bless you! ❤️
Great video. I love how you guys give evidence based treatment options.
Thank you, doc!
Most thorough and accurate IT band presentation I have viewed
I will replay this multiple times
No short cuts- this is a lot of work!! Thx!
As a massage therapy student, I am so thankful for your videos! You are an amazing resource and including the citations is so appreciated. I know it’s been said, but having the evidence to back up what you’re saying means I don’t have to “do my own research” and I am incredibly grateful for that! I’m a fan! I’m also a student so although my donations are small now, I’ll continue to support this amazing content as I move through my career. Thank you!!!
I had a bucket handle tear of my right knee’s meniscus. After surgery my patella was clicking. The PT told me to roll the IT band. I did this and the patella stopped clicking as it went back into it proper placement over the knee joint. And that is my story and I am sticking to it. Bottom line: rolling the IT band ended the problem.
Great range of exercises. Will definitely keep these in mind for future reference. Thanks for sharing.
For the last 6 months I started to feel pain after runing about 1km. (It always starts to pain after first km) And this is really painfull. Sometimes can't even put leg down. Sometimes I outrun the pain it pains abit less even, but it doesnt heal by itself like others sources say that you need peace period for like 4-6 weeks... It just doesnt heal like that. Luckly the pain is only when I run.
Unfortunately I still have this ITB syndrome issue when running. I’ve been doing strength exercises and progressing in weights for the past 4 months and still can’t run more than 10 minutes without this problem. I’m not sure I’ll ever be able to run again.
This explains so much. For the first time, I understand what is happening. Thank you
Does not work for me at all. I spent months doing these exact exercises with a therapist. Zero change. My legs are stronger, but i still can't hike or run any real distance without severe pain.
Nobody has a clue how i can solve this. Ive been very active my whole life, then this started about 2-3yrs ago and now i can barely get a workout.
Related to biomechanics is footwear / your foot. If you overpronate for whatever reason, that will also cause the same compression over time like was mentioned with respect to hip internal rotation. High arches can exacerbate the problem if not adequately supported. Also consider if your footwear is causing you to alter your gait or causes pain that makes you try to compensate in order to avoid that pain. That happened to me last week.
In my case, I went hiking twice last week. No knee pain the first time, despite having a longer step time and not being able to move quickly due to a slippery, rocky trail because of recent rains. Five days later, I tried a slightly longer, slightly harder hike, but was trying out some new shoes I got. Trail was still slippery and rocky (NH White Mountains). The ankle collar and heel counter on the new shoes is too high for me, which was rubbing on my malleoulus on both sides. This, coupled with the camber of the trail itself and the way it was blazed, caused me to internally rotate my hips and send my ankles into eversion to avoid the pain. Over time, this caused the compression on the IT band connection point on my femur, and I had horrible knee pain hiking that I haven't had in a long time.
Amidst all of this I've been doing targeted PT for the issue, most of which has been focused on the same exercises shown here. Sufficient rest between hikes, one lighter workout day between, and two days rest before the second hike. All that changed was the shoes!
If you rest your fingers over the outside of the knee as if you are taking a pulse, can anyone else feel the band “jumping” over the outside of your knee or is just me?
Going to try this. My ITB is bad, got the X-rays and doc tells me is super tight is even tender to touch. Hope the exercises make a difference. Will keep you posted.
swimming breast stroke did wonders to my knee. The sideways motion of the stroke's kick gently stimulate the outer muscles of the leg.
I thought I had this at first but then I got X rays done and it turned out that I have mild arthritis on my left knee 🤦♂️🤦♂️🤦♂️🤦♂️🤦♂️ FUCKING BULLSHIT being only 27 years old 💔💔💔
Is the 60 second hold on each isometric split squad accurate/recommended? For beginners, what’s a good target? Or rather, what do you see with typical clients just starting out in rehab? Outstanding video, by the way, I’ve watched 4-5 times at this point. Thank you 🙏!
Men I thought I was in a semi decent shape but I found out I can't keep the isometric position for more than 20s...that probably explains why I'm having these problems with my knee.
Thanks for this! My pain started a month ago and can only be triggered after about 3-4K into my run and not from those squat movements. Once it hits I basically have to stop running and pain goes away after a few hours. It’s pain level 0 to 6-7 within like 30 seconds once I hit 3.5k ( i used to do 15-20k runs few times a week). It’s a sharp pain on the outside/almost back of my knee. But I’m unsure if it’s IT band?!
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My favorite rehab channel releases a video on my recent problem, amazing. I will be incorporating a few of the progressions and easing up on the fully loaded high rep high set split squats until I get my hips more stable and my IT band pain go away.
Thank you so much for providing such a detailed video on IT Band. It was really helpful.❤
Would applying heat or ice at any point aid in the recovery? if so any recommendations for how often? Thanks for the vid
Great and informative video! Any ideas if the knee pain and pressure under the knee cap are connected to this problem? Do you still recommed doing these exercises if the pain while walking persists? Or is resting until the pain goes away a better option?
Thanks so much
As long as pain is below level 2 out of 10. If it’s more than do easier progressions
Lots of rehab exercises. Are they to be done all in one session? Spread out? And which ones on which days?
best video i’ve seen on this syndrome. i appreciate you taking into account that the last thing an avid runner wants to here is pause all activity and rest. that just doesn’t work for us 😂❤️
Hey there. I just found your channel and I am liking the explanations so far.
About a year and a half ago I tore my ACL. And all throughout my rehab I have been battling with a pain that appears on the right side of my knee, just below the knee where it connects with the tibia/fibia.
My physical therapist always thought that it had something to do with my IT band being tight.
but it was a loud (sometimes actually audible) popping sensation that felt like what a tendon moving over bone would feel like.
It was inflamed enough that I couldn't exercise, and it removed any and all motivation that I had for doing exercises and it severely hindered my recovery time. Now I am finding ways to start building some strength back into that leg which is vastly helping that same pain.
I'm going to be trying some of these, and here's to hoping they help me further on my recovery path.
good luck man
How you doing now?
@@amooirani240 I'm actually doing quite well! Thank you for asking. Still at only about 90 percent of my pre injury strength but that's my fault for not being consistent with strength training. But I'm working on that.
I'm functional with basically no pain. So I'm leagues better than when I wrote that message
Back then I wasn't even sure if I'd be able to walk without a cane again but I'm now walking unassisted
Well explained, but what about a patient who has developed a bunion and knee valgus from the itb syndrome.
This is what im dealing with now missed almost 3 weeks of work now cuz of this injury....
this has been by far the most informative video in regards to IT band Syndrome. I have been dealing with it since October and I was finally able to run a half marathon. I stopped running for almost a month and a half and focused on strength training, it changed my entire world and now im addicted to weightlifting. Also lost of mobility work and stretching.
what about being fat and working 8 hrs. on feet without breaks?.. about 6 miles a day walking.
Excellent strengthening ideas to help with running or any mobility issues.
how do you know you have IT band syndrome? is it just through the pain in that area? cant be seen through xray, ultrasound or mri? i have this pain and have done so many tests, but the doctor keeps saying he sees nothing
great video, wow are those split squat isometrics tough! lots of work to do for me! Thanks!
What does progressions mean? Do the numbering means that you will first need to "overcome" one to then go to the other or does it mean that those are the progressions you execute and they are identified with a number. I am inclined to the second one since they look "unrelated" to the previos one but de last one looks challenging y you have pain
Is it still okay to foam roll the IT band? Will it be detrimental in the long run? Thanks!
Same question
Overall scientific consenus now seems to be that rolling the band itself makes 0 sense
Incredibly well-made video!!
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Merhaba,lütfen altyazı seçeneklerine Türkçe ekler misiniz 🙏🙏🙏🙏🙄🙄🙄🙄🙄🙄🙄🙄🙄🙄🙄🙄
I’m doing same during 6 months, but nothing helps. I’m triathlete. While cycling there is 0 pain but running is so painfull
Are you still dealing with itbs or did something help?
@@MrJulesP Fully recovered after 6 months. No running, strength training and cycling helped
Nice, thanks for the reply@@ako409
Amazing video. The way how you present the material is gorgeous! 👍👍👍
This video was super helpful and informative! Love the idea that the poison is also the treatment.
Chris Kyle died in the battle rip
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I saw at the end it said resistance training 2x a week. Does that mean i shouldnt try to do these every day?
Thank you! Extremely helpful and the cited articles are great.
Props to this video for admitting that we don’t really know how to get at these things exactly… that takes you miles ahead of where conventional medicine will, and will allow you to finally start down the path of true healing 👁️🧘💡
God and the subconscious my can reverse and heal all
This was SOOOO helpful. Thank you so much!!!
Well, here I am, getting this during cadence training.
Awesome video! Such great detail of research and anatomy. The stride length and width aspect of ITB issues really rings home for me. Have quite a long running stride which narrows my stride width
Just incredible! I love this channel. Thank you!! 💪🏽
Amazing video! Very scientific approach with credited studies and providing an explanation an solution. Subscribed!!
This is such an informative video for someone like myself who is two weeks into training for my first full marathon and experiencing what I think is IT band pain in my left knee. Question: Is it reasonable for me to continue doing my long run each Sunday? Any other runs in the training? I have a half marathon warm-up race on March 16 and I'm concerned about reducing my training, but also very concerned about making it all much worse. If I scale back some of the speed interval runs mid-week, could I keep on doing my Sunday long runs at full distance? Also, I find that I'm pain-free when I'm running at a higher pace ... it only hurts when I'm running slowly ... not sure what that's all about, but makes it tough to do a training plan that demands so many slow miles. Thanks for any advice!
This is super helpful! One thing I found recently is foam rolling my TFL (tensor fascialata?). It provides almost immediate relief and I've been able to run more after doing that, but I'm still doing strengthening exercises. Have you found rolling the TFL muscle commonly helpful for this? I almost thought a lot of the relief people got from rolling the IT Band was from accidentally loosening the TFL!
Here is a somewhat confusing question for those who want to tackle it: What happens when you go PAST THIS CONDITION????
At min 7:40 This makes so much sense
I had only pain when i run slow(Zone 2) for 18km and the pain startet at km 7-8. But when i tried to beat my best time i never had problems even after 10km
This is really helpful. My right IT band has been tight for years. I ended up with ITBS in 2018, to where I was feeling friction on the outside of the knee and it hurt to run. Once I started doing some hip and glue exercises, the pain stopped. However, it's always tight. You have some exercises that I've never tried. I'm planning to incorporate these. Thanks for the great info!
I have said this to many that I thought solved my
Problems but this one is for real” thank you!!!” This program is Fckn awesome!! Excuse my language
Excellent video! Very helpful information! Thank you very much!!
This is 100% my issue. For some reason all of the physiotherapists I've seen have not helped me with it. They tell me "the tracking of my knee is not aligned" My glutes are weak, my hamstrings are tight, my psoas muscle ends up trying to take over, but ends up locking up. My left knee hurts every time i go biking. Work outs that engage the glutes and core are needed.
What activity modifications do you recommend for a swimmer who presents with distal IT-Band pain ? Great explanation
appreciate all the work you put in this video. great job.
how can shortening the stride length cause an INCREASE in step width? sorter stride means a shorter step logically?
Great content! Thanks a lot!
By far the most informative and helpful video on the subject, and I've watched plenty. Thanks. Just one question: why minimize running on trails or uneven surfaces? I assumed a more diverse / softer surface would actually be better?
I don't want to run just want to get of knee pain so I can sleep. With a burst compression of L1 & I was doing short runs with the dog. Obviously a big no no but it didn't hurt my back. A few days later after a fall I thought my leg was broke. The injured side also has a previous slight tear in the menicus. Most of the pain has subsided from my upper leg except for when I try to sleep or drive. I sleep in a recliner. I need very simple modified stretches. Also a lot of arthritis related pain in both knees especially during barometer changes. Do you have any other links of related videos with modifications. I am almost a month out from injury & suddenly can't get any rest at night.
I got back into removals after years. The first customer was a multi milionair on an edge where we ran 3+stories up and down..
No pain but By the end of the week the knees locked up (on a job with no stairs!). 1wk off, and they would stil lock up partway through work. Basically i had used tape on the knees for months but good news is they adapted to the point i coild go backwsrds upstairs as fast as i could go up.
I get pain after a mile of running. I was diagnosed years ago the ITB issues. I rehabilitated myself out of it and ran without it for years. Now, much older I want to run again, but that issue has returned. It’s doesn’t bother me if I cycle, or do sprint repeats, or if I spar during Tae Kwon Do, or do TKD, which involves intense leg movements. I will try the progression of your strength training to see if there is improvement. I cycled intensively for 8 months years ago and then I thought I’d go for a run, the strength in my quadriceps had never been stronger and I was able to sprint faster than I’d ever have, also skate faster as well. I just don’t have the time to cycle 80k a day, that’s what gave me the quad strength. I do have bow legs which apparently contributes to movement which aggravates the bursa. The question is: can the bursa just get used to it, the rubbing, or is there scar tissue that’s causing the problems. Any thoughts would be appreciated? Thanks
I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually.
Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury:
1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day)
2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger.
3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day.
3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions.
4. When you feel you're ready, increase your next run session by 1 or 2 minutes.
5. Continue to follow all of the above guidelines until you reach your desired running fitness level.
Explanation why the above guidelines will work:
The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run.
The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises.
When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running.
If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury.
Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band.
Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury.
However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal.
Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables.
Quick personal story:
Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurances because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running.
If this helps you or if you have any questions please let me know.
hey, what exercises do you primarily focus on to get the pain to go away? Dealing with ITBS currently, but am an avid runner@@alderdalton4529
im not a physical person or active at all, also overweight, why have I been diagnosed with this? Just because of overweight?
The perception of movement of the ITB across the eicondyle is an illussion?! what?! everything i thought i knew has come into quesiton lol
Miller William Thomas Mary Thomas Anna
I’ve had a hamstring injury that I was rehabbing and started feeling good. My PT suggested some light cycling to continue rehab but I felt a sharp pain on the left side of my right knee. Now when I wear o as btw and walk I feel a weird discomfort on the left side of my knee. Is this related to the IT band? I’m not entirely sure what this weird pain is.
❤ BIG THANK YOU
For Dissected problem and Smart solutions suggested
My son, who was 11 years old, was warming up for training, and suddenly got pain on the outer side of his knee. There was no pop or release, but he has pain when he brings his knee up or when he bends his leg when he goes to kick the ball. I'm wondering is this a possible IT band issue or a LCL issue?
I cannot bend my knee completely. although i went to a doctor and did an x-ray, he said bones structure wise there is no problem.
what could be the problem? i've been like this since i was 11 years old.
Please address post surgical-meniscus pain
I had lateral meniscus(my cartilage is low) and (minimal)acl repair there is a plastic screw in there.This was done in Dec 2019. I don’t know how much that helps. I’ve done rehab but I haven’t gained full flexion and extension I’m a professional basketball player. Therefore there is a lot change of direction and plyos. So usually after I’m done playing my knee is stiff and there is pain on the lateral side of my knee directly in the joint. I believe gaining full extension and flexion will relieve my pain. But how do I fix this long lasting problem. I don’t know what muscles to attack. If you can help please assist.
so this is a rehab excercises to fix the knee pain, but somehow i am thinking that using all those, especially advanced levels, can be a really killer leg day for most of healthy people 🤔😂