Buy a printable worksheet with the IT Band Syndrome Stretches & Exercises in this video here: www.askdoctorjo.com/it-band-worksheet Purchase a stretching strap like the one in the video: amzn.to/2WYujh5 (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Thank you for this video. It's informative and has been helping my IT Band Syndrome. Where can I get a pillow like the one you use in the video (the purple padded one)? Thanks much.
Hi doctor, I’ve been having a knees pain for more than 2 years (former runner) and nothing helped me (mri is clean, pt, chiropractor, many doctors). Even a surgery is not an option because the issue is not detected. What would you suggest to try?
That belt stretch really hit home for me! Last time my IT band flared up, it took almost two weeks to get back to normal. This vid got me right within a day! Thank you!!
Dr jo, this video has saved me from 14 months of hip pain. Just 4 days and I can walk on my left hip and sleep on that side. I had an imbalance due to hip impingement surgery, using crutches improperly and plantar Faciitis on right foot(had for 12 months) . Thanks.
Dr. Jo, you have become one of my two go-to YT physicians and I can't thank you enough. 15 years w/o an auto; from my doorstep to my destination and back ( plus my backpack ) it's either cycling or longboarding and as you can image, boy do my legs start to feel it. I'm hitting 45 in a few weeks and my desire to do anything other than some basic stretches has wilted exponentially as of late but since my right IT band won't stop talking to me, I decided to hop online seek your thoughts on the matter. The belt stretch is a winner! Thanks again.
I made the mistake of thinking I was in good enough shape to start jogging without any strength training ahead of time. My IT band is killing me now. Thank you for the straightforward explanations and examples. Feeling better already!
Doctor Jo an excellent professional,. Clear instructions for exercises and easygoing approach from her which make her videos videos fun and instructive
Brilliant video, thanks heaps. Ive had IT band problems for years and some of these exercises ive used before but learnt some new ones also, much appreciated.
I've suffered with this for about 5 years. I've had cartilage problems in knees and years of expensive physio and acupuncture prior to trying this for free! Doing this twice a week has really helped me to date, thank you!
THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I'm watching all the way over in sunny Scotland xx
Doctor Joe is a Godsend. If your looking for a simple You Tube video on IT Band Exercises and stretches, this is it. Also, I purchased the "band-worksheet". Thanks, Dr Joe.
👋 doctor Jo, thank you for all of your great workouts. You've helped me with my meniscus tear and my IT band. My journey began the beginning of this year and today I'm healthy! Thank you, I appreciate you
I recently had right knee total knee replacement. After that and during therapy I mentioned the issue I was having with my lateral collateral tendon pain which I’m sure was aggravated by the surgery. The had performed some gas Graston massage and it total eradicated my it ban issues. I was completely unaware of this massage technique. Thanks for your additional techniques. I’m having my right knee the 27th of Aug. 2020. Can’t wait to get it done. Thanks.
I don't have a resistance band, so I couldn't do the last exercise. Despite that, after doing all the other exercises, I could actually feel improvement. The hip cracking/popping is almost completelly gone. Will definitely do this every day now. Thank you!
I've just had IT band release surgery at the Hip and Lateral hip bursectomy. Would you recommend this video or do you have another video Dr Jo? Always used your videos after Surgery. Thanks
I had a total left hip replacement about 7months ago. Before my surgery my left leg was about 1.5” to 2” shorter than my right leg for a very long time, meaning years before surgery cause I was afraid to get fixed. Now my IT band is super super tight and my left big toe goes numb and mostly the toe area of my foot… I’m seeing a chiropractor once a week and each week my IT band is super tight again. Thank you for making this video. When I stretch with my stretching strap omg is my IT band in my hip area super tight. It’s also tight on my putter left knee area too. I’m going to be stretching like crazy to get these muscles lengthened again.
Thabk you so much for these stretches!! I recently felt pain in my IT band and I really don't want to injure myself mid season for sports! Hoping it'll heal!!
Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I'm training for a ultra marathon and can't afford to let this knee beat me up, you rock
Hi Jo, I have found a couple of these stretches feel like they are hitting the spot but the others aren't. Do you recommend doing all these stretches every time or just the ones that you feel?
I had a L5S1 herniated disc on my right side only and my physical therapist said my it band was very tight due to the herniated disc but now after just 1 visit I'm feeling 90 percent better I'm going for fhysical therapy for 6 weeks. I was waking up and when I get out of bed my right it band would be killing me now its 90 percent better after 1 session do you agree that the L5s1 caused the it band to be painful
It really depends more on if it hurts or irritates the area, not really how far out from the injury. I recommend to my patients to start off really slow and low, like no more than 5 minutes the first time even if it feels fine. Then slowly progress a minute or two each day after.
Dr. Hello, can you explain me why does the pain appear, cause i was just running and the the pain began just like that. I did a lot of stretches and i feel better, can you tell me pls, how can i be sure that the pain will not appear again?
Doc. Man, this thing has bothered me on and off for years (running, basketball, cycling) but I had no idea what it was! It is a most annoying injury but I didn’t address it until it would wake me up in pain at night! (Hint: place leg elevated on a pillow at night to alleviate the pain). Oooooooooh! Originally I thought I had a knee issue, but, once I used the “stretching strap” things began to change almost immediately. Oh, and thanks for cautioning us (mainly us guys) to go slow with the stretching. ❤️
I am wondering if the stretches and exercises would be the same if the syndrome occurred as a result of full hip replacement as well as knee replacements?
This video is so helpful!!! You do a GREAT job of verbally describing what to do and how it should look/feel, but I’d love to see some of the stretches at different angles to really get a feel for the direction to move my legs, especially when the exercise calls for moving your leg slightly behind you.
I have many for seniors including 10 day challenges. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Good information, thanks much for posting. Hard to hear (I had to watch 5 times to understand what you were saying). Again, thanks much and thumbs up to crush a troll.
Been struggling with pain and tightness on the outside of my right leg and above the knee for weeks, the strap stretch on the IT band totally fixed me. I'm no athlete so this coming on suddenly with zero knowledge and poor postural issues really spooked me, thought I was totally screwed. Been making big changes these last few weeks, I'll be adding this entire routine to my workout. I can't thank you enough Doc god bless you and your family.
The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
@@AskDoctorJo yes, super helpful, i used the methods along with you. I have the rubber bands immediately i feel the difference thankfully i need to keep doing these fore sure positively Doctor Jo.
Hello Dr Jo! Thank you very much for this video!❤️ I would like to ask, how many times per day should I do these stretches in order to feel a full relief from the pain? Should I warm up before I do them? Thanks in advance for your answer!
Thanks! The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
I was a semi professional soccer player for over 8 yrs and now I’m older I’m feeling it. Tight IT band for years along with sliding tackles. But I’m super excited to get over this pain and tightness.
I have my police physical test within a month and I'm down with what seems like IT band friction syndrome . This is the first time I'm experiencing something like this in my life. I really hope this video helps me get back to fitness
Is it OK to do these stretches if I’ve had my knee replaced (2007) and hip replaced (2018) on that leg? I have been diagnosed with right leg iT band syndrome and bursitis by my orthopedic PA.
Suzy Wernet I have same situation n I’m not healing I’m in more pain but I didn’t have replacement only a repair n I’m mad cuz I probably would be healed by now had they replaced it
![[Special Clip] ATEEZ(에이티즈) 홍중 'Why Do You Love'](http://i.ytimg.com/vi/I6XYXQKN_pY/mqdefault.jpg)
Buy a printable worksheet with the IT Band Syndrome Stretches & Exercises in this video here: www.askdoctorjo.com/it-band-worksheet
Purchase a stretching strap like the one in the video: amzn.to/2WYujh5 (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Thank you for this video. It's informative and has been helping my IT Band Syndrome. Where can I get a pillow like the one you use in the video (the purple padded one)? Thanks much.
Thank you so much I’m a hockey goalie and this made my leg so much better I liked and subscribe jo🙏
Thank you Doctor Jo you and Athlean X channels really help.
You're welcome.
Hi doctor,
I’ve been having a knees pain for more than 2 years (former runner) and nothing helped me (mri is clean, pt, chiropractor, many doctors). Even a surgery is not an option because the issue is not detected. What would you suggest to try?
That belt stretch really hit home for me! Last time my IT band flared up, it took almost two weeks to get back to normal. This vid got me right within a day! Thank you!!
You're welcome!
Same here. Thank you Dr Jo
did it flare up from running?
I am suffering from past 8 9 days.. and looks like it will take few more days.. unable to bend knee.. rest of leg is doing ok
I’ve been stretching my IT band. I’m in pain through my right leg. I’m going to these tonight. I do get relief. Love the flash socks !!
Dr jo, this video has saved me from 14 months of hip pain. Just 4 days and I can walk on my left hip and sleep on that side. I had an imbalance due to hip impingement surgery, using crutches improperly and plantar Faciitis on right foot(had for 12 months) . Thanks.
You're welcome. Glad it helped.
My orthopedic surgeon recommended your site before I see pt so you must be great!!!! . I'm hoping this will work & make a difference before I see him!
Thanks to your surgeon for sharing!! I hope they help too.
Dr. Jo, you have become one of my two go-to YT physicians and I can't thank you enough.
15 years w/o an auto; from my doorstep to my destination and back ( plus my backpack ) it's either cycling or longboarding and as you can image, boy do my legs start to feel it.
I'm hitting 45 in a few weeks and my desire to do anything other than some basic stretches has wilted exponentially as of late but since my right IT band won't stop talking to me, I decided to hop online seek your thoughts on the matter.
The belt stretch is a winner!
Thanks again.
You're welcome!
Thanks to you I got rid of my back and shoulder pain(severe one).My gratitude and greetings from Belguim.
You're welcome. I'm glad they helped.
I made the mistake of thinking I was in good enough shape to start jogging without any strength training ahead of time. My IT band is killing me now. Thank you for the straightforward explanations and examples. Feeling better already!
You're welcome!
Doctor Jo an excellent professional,. Clear instructions for exercises and easygoing approach from her which make her videos videos fun and instructive
Thanks!
Thank you so much, Dr. Jo. My pain has decreased so much due to the information on your video. I'm subscribed.
You're welcome, and thanks.
These simple exercises helped relieve the pain in my knee. I had a hard time walking due to the pain caused by the tight IT band. Thanks so much Doc!
You're welcome!
Love, love, love the ballerina stretch. Feels sooo good.
ThanksI just did and relieved pain immediately in outer knee
You're welcome.
Brilliant video, thanks heaps. Ive had IT band problems for years and some of these exercises ive used before but learnt some new ones also, much appreciated.
Thanks, and you're welcome.
I've suffered with this for about 5 years. I've had cartilage problems in knees and years of expensive physio and acupuncture prior to trying this for free! Doing this twice a week has really helped me to date, thank you!
You're welcome!
Omg, instant relief! Thank you!
You're welcome!
THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I'm watching all the way over in sunny Scotland xx
You're welcome! I'm glad they are helping :-)
Bro, has u issue completely cured?
Doctor Joe is a Godsend. If your looking for a simple You Tube video on IT Band Exercises and stretches, this is it. Also, I purchased the "band-worksheet". Thanks, Dr Joe.
Thanks, and you're welcome!
It relieves the pain instantly.
Thank you so much.
You're welcome. I'm glad it helped.
you are so great when ever i have pain the first channel i look for is yours :)
Thanks!
Dr. Jo, thank you! These exercises bring so much relief!
You're welcome!
👋 doctor Jo, thank you for all of your great workouts. You've helped me with my meniscus tear and my IT band. My journey began the beginning of this year and today I'm healthy! Thank you, I appreciate you
You're welcome!
A heartfelt thank you Doc
You're welcome.
You are AMAZING ‼️👏 thanks again - having an IT band issue for the first time & these are helping already after only one set❣️
Thanks, and you're welcome!
Thanks Doctor Jo
You're welcome.
Every single time I get a little stiff in the hip your videos help a lot. Hope you're doing great as well as your very cute dog princess!
I'm glad they help. 🐾
I recently had right knee total knee replacement. After that and during therapy I mentioned the issue I was having with my lateral collateral tendon pain which I’m sure was aggravated by the surgery. The had performed some gas Graston massage and it total eradicated my it ban issues. I was completely unaware of this massage technique. Thanks for your additional techniques. I’m having my right knee the 27th of Aug. 2020. Can’t wait to get it done. Thanks.
You're welcome. Good luck.
May I ask how is your knee doing, sir?
I don't have a resistance band, so I couldn't do the last exercise.
Despite that, after doing all the other exercises, I could actually feel improvement. The hip cracking/popping is almost completelly gone.
Will definitely do this every day now. Thank you!
You're welcome!
These are great! Thanks. Glad I found this old video ❤
You're welcome.
I am so glad I found these stretches. I hope this helps with my "runners knees". Thank you.
You're welcome.
Wowowow this just relieved 90% of my pain!! THANK YOU
You're welcome!
I've just had IT band release surgery at the Hip and Lateral hip bursectomy. Would you recommend this video or do you have another video Dr Jo? Always used your videos after Surgery. Thanks
What a difference after just one round of these exercises.
I absolutley LOVE your videos!! thank you so much!!
Thanks, and you're welcome!
Hi
I advise your videos to my patients in India.
They are really helpful
Gratitude
Keep doing them....
Thanks.
I had a total left hip replacement about 7months ago. Before my surgery my left leg was about 1.5” to 2” shorter than my right leg for a very long time, meaning years before surgery cause I was afraid to get fixed. Now my IT band is super super tight and my left big toe goes numb and mostly the toe area of my foot… I’m seeing a chiropractor once a week and each week my IT band is super tight again. Thank you for making this video. When I stretch with my stretching strap omg is my IT band in my hip area super tight. It’s also tight on my putter left knee area too. I’m going to be stretching like crazy to get these muscles lengthened again.
You're welcome. I hope it helps.
Foam rolling helps tremendously. It’s painful but I am so much looser and less painful after I do it
This really helped me.Thank you, doctor.
You're welcome.
How long does it take to heal IT BAND TIGHTNESS
Thanks
You're welcome, and thank you for your support!
Been forwarding to elders a lot.
Thabk you so much for these stretches!! I recently felt pain in my IT band and I really don't want to injure myself mid season for sports! Hoping it'll heal!!
You’re welcome!
Super helpful! Thanks 🙏🏾
You're welcome.
Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I'm training for a ultra marathon and can't afford to let this knee beat me up, you rock
Thanks, and you're welcome. Good luck!
did it work?
Very good excercise.
Thanks!
You're welcome, and thank you for your support!
Thanks doc
You're welcome.
Hi Jo, I have found a couple of these stretches feel like they are hitting the spot but the others aren't. Do you recommend doing all these stretches every time or just the ones that you feel?
That I was wondering. I think it is overkill. I think one kind is enough?
In pain from past few days. Hope it will work..
Excellent! Thank you!
Thanks, and you're welcome!
I love you sssssooooo much!!! Can you incorporate your pups more it will make some of us to continue to watch when we are having a higher pain day.
🐾
Do we have to do all these exercises for both leg or for only injured leg??
Brilliant video again thank you 👍
Thanks, and you're welcome!
Awesome feel instant relief.... Thanks very informative 🙏
You're welcome.
Thank you so much Dr Jo .... you doing great job 🙏🙏
You're welcome.
I really want to do this but I don't have a catstronaut shirt or Flash socks :(
Any kitty shirt and superhero socks should work 😎
Brilliant 👏
Need to know from where can I get the band Dr jo has used
The flash Sox awesome
I will follow this exercises.. I hope i will get rid of my T Band syndrom friction which is very bothering
Thank you very much dr jo I am going to do it rigth now saludos de tijuana
You're welcome. Good luck.
If you can tolerate the pain with foam rolling it is VERY effective
I had a L5S1 herniated disc on my right side only and my physical therapist said my it band was very tight due to the herniated disc but now after just 1 visit I'm feeling 90 percent better I'm going for fhysical therapy for 6 weeks. I was waking up and when I get out of bed my right it band would be killing me now its 90 percent better after 1 session do you agree that the L5s1 caused the it band to be painful
I had a herniated disc surgery for one at L4L5. My IT band have bothered me on both sides after surgery. Need to stretch them all the time.
Just what I need. TY Dr. Jo!
You're welcome!
I am feeling some good stretches.. Thank you for sharing.. With regular stretching/exercise, does this condition ever resolve?
You're welcome. Yes, with the proper treatment, it will go away.
@@AskDoctorJo That's heartening. Limping everywhere, being unable to bend down and pick things up, it's absolutely horrid.
Such a cute dog!
Amazing video Dr. Jo!
Thanks!
Love the socks! And the shirt is killing me!!
Thanks :-)
Awesome video!
Thanks!
Great video! Thanks for explaining everything clearly and positively!
Thanks, and you're welcome!
@@AskDoctorJo are rollers ok to use?
Generally yes. I personally like softer ones, even something like a pool noodle.
I’m about 3 weeks into my injury is riding on a stationary bike ok?
It really depends more on if it hurts or irritates the area, not really how far out from the injury. I recommend to my patients to start off really slow and low, like no more than 5 minutes the first time even if it feels fine. Then slowly progress a minute or two each day after.
Thanks, Doc Great stuff!
You're welcome, and thanks!
Helped alot 💗
Thank you for these awesome tips! Love your dog!
You're welcome, and thanks! 🐾
Thanks so much for the info greatly appreciated. Also love the flash socks..😁😁
You're welcome, and thanks! ⚡️
You are amazing jo keep it up
Thanks.
Dr. Hello, can you explain me why does the pain appear, cause i was just running and the the pain began just like that. I did a lot of stretches and i feel better, can you tell me pls, how can i be sure that the pain will not appear again?
Thank you Dr Jo
You're welcome.
@@AskDoctorJo 😊
I subscribed as soon as I saw the t-shirt
Thanks 😎
@@AskDoctorJo Yea. Where did you get the shirt? You should totally be doing an affiliate program with them.
I got it from Amazon.com 😎
Thank you so much!
You’re welcome!
You're amazing Jo!
Thanks!
Thank you!
You're welcome!
Thank you Doctor Jo 👍
You're welcome!
Doc. Man, this thing has bothered me on and off for years (running, basketball, cycling) but I had no idea what it was! It is a most annoying injury but I didn’t address it until it would wake me up in pain at night! (Hint: place leg elevated on a pillow at night to alleviate the pain). Oooooooooh! Originally I thought I had a knee issue, but, once I used the “stretching strap” things began to change almost immediately. Oh, and thanks for cautioning us (mainly us guys) to go slow with the stretching. ❤️
You’re welcome.
Thank you!! I can run again and dance 😊
You're welcome!
I am wondering if the stretches and exercises would be the same if the syndrome occurred as a result of full hip replacement as well as knee replacements?
This video is so helpful!!! You do a GREAT job of verbally describing what to do and how it should look/feel, but I’d love to see some of the stretches at different angles to really get a feel for the direction to move my legs, especially when the exercise calls for moving your leg slightly behind you.
Thanks!
Dr Jo, please do exercise stretch love for elderly viewers..weekly basis.
I have many for seniors including 10 day challenges. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Good information, thanks much for posting. Hard to hear (I had to watch 5 times to understand what you were saying). Again, thanks much and thumbs up to crush a troll.
You're welcome, and thanks.
Been struggling with pain and tightness on the outside of my right leg and above the knee for weeks, the strap stretch on the IT band totally fixed me. I'm no athlete so this coming on suddenly with zero knowledge and poor postural issues really spooked me, thought I was totally screwed. Been making big changes these last few weeks, I'll be adding this entire routine to my workout. I can't thank you enough Doc god bless you and your family.
You're welcome, and thanks.
The video is great, but WHAT is the pillow that you have there? It looks very comfortable.
The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
Well spoken as i have 24/7 deep pain hip bursitis
I hope these help.
@@AskDoctorJo yes, super helpful, i used the methods along with you. I have the rubber bands immediately i feel the difference thankfully i need to keep doing these fore sure positively Doctor Jo.
Hello Dr Jo! Thank you very much for this video!❤️ I would like to ask, how many times per day should I do these stretches in order to feel a full relief from the pain? Should I warm up before I do them? Thanks in advance for your answer!
You're welcome! Therapeutic stretches and exercises can be done 1-3 times a day. Yes, a 2-3 minute warm up is helpful.
Love the videos DR. Jo. Where can I purchase the purple pillow in the video? Thanks so much !
Thanks! The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)
How long will it take the pain to go away ? Im a soccer player and i cant play because of it 😭😭😭
Have you recovered from it?please repky
@@jkm8049 yes, it takes a lot of time, you have to do a lot of stretches every day and also massage it..
@@4.minato thanks bro for replying.Its been two months since pain started.Now I will put extra efforts.
I was a semi professional soccer player for over 8 yrs and now I’m older I’m feeling it. Tight IT band for years along with sliding tackles. But I’m super excited to get over this pain and tightness.
Thanks Mam
You're welcome.
OUCH!! Lol thank you! I’m doing this everyday until I get back into shape!
You're welcome!
Nice. How about an illiiopsoas stretch in the prone position?
Beautiful, smart, helpful, understandable, enjoyable, beautiful... 😉 keep going Jo!
Thank you! 😃
Tnx, just superb
You're welcome, and thanks!
Dr. Jo, does It band syndrome cause pain on your inner knee near the meniscus ?
Dr Jo you are by far the best PT website
Thank you
You have helped me 😊
Thanks, and you're welcome!
I have my police physical test within a month and I'm down with what seems like IT band friction syndrome . This is the first time I'm experiencing something like this in my life. I really hope this video helps me get back to fitness
These look good to try and hopefully they work. Are they also the flash socks ?
They are.
Is it OK to do these stretches if I’ve had my knee replaced (2007) and hip replaced (2018) on that leg? I have been diagnosed with right leg iT band syndrome and bursitis by my orthopedic PA.
Suzy Wernet I have same situation n I’m not healing I’m in more pain but I didn’t have replacement only a repair n I’m mad cuz I probably would be healed by now had they replaced it