Simple Moves to Release Your IT Band Quick [No More Knee Pain]
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- เผยแพร่เมื่อ 5 ส.ค. 2024
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Ease knee pain from IT Band Syndrome quickly with this sequence of slow, low effort Somatic Movements.
In this video I'll guide you through a brief sequence of simple Somatic Movements to systematically reduce stiffness and tension in the muscles of the waist, the hip abductors, TFL, hip flexors and rotators. Relaxing these areas can ease the pain associated with IT Band Syndrome and improve comfort and mobility.
If you suffer from IT Band Syndrome, follow along to this video and discover how easy it is to reduce pain, improve your movement and increase comfort with Somatic Movements.
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I paid for several sessions of physiotherapy and this 12 minute video has helped me a million times more. Thank you so much. I look forward to repeating and feeling the long-term benefits!
Awesome!! Delighted it helped you out. Be sure to follow the daily routine video too, it briefly covers the most fundamental movements that everyone should practice and will help you improve even further. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thank you I thin putting together mini lessons is your super power :)
Thanks Darlene, I have several more in the pipeline. Stay tuned.
Thank you Colm can't wait to try the movements.
Have fun!
This one is awesome. Didn't even realize how tight I was in that side hip/leg area (on both sides!) until doing this. Thank you Colm!
Yep those outer hips can get super tight. Enjoy the relaxation!
Very helpful!!
Glad you found it helpful! Be sure to follow the Daily Routine too, it covers all the most fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching!
Thanks you so much. Love your videos
You’re welcome! Thanks for watching.
Thank you
You're welcome
🙂That felt really good. I look forward to seeing how it feels tomorrow!!
Glad it helped. Follow along to the Daily Routine regularly to keep your body feeling good and help the positive changes stick.
Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Good to go , better when i do the other side. and my next tension to erase, thanks.
Hi Colm, Thanks so much for putting these videos out. Really appreciate it! Wondering if you have any suggestions for when doing invert evert and during invert I'm unable to get my back to flatten on the one side. Do you have any videos that will help? Thanks again so very much. Loving these exercises. :)❣
You’re welcome Linde! Glad you’re finding them helpful. In invert Evert your trunk should twist so I’m not sure if it’s possible to have one side of you back flatten in that scenario. Focus on turning your hips over instead. You’ll
Probably find it’s easier to arch your back as you do it. Give it a try and let me know how it goes. Thanks for watching 🙏
Thanks Colm. I really needed this ! Just been on a long run and my left side tfl / hip flexor almost ceased up! It’s eased a bit doing this but will repeat through the day! Thanks again! X
Be sure to do both sides and maybe add the Walking 1 Ex after you've completed both sides.
@@LearnSomatics thanks for replying 👍. I will do the other side. I tend to stick to my “bad” side. I guess doing the good side will make me more aware of aiming to get them feeling the same? Thanks again x
@@katet8954 Yes that's part of it for sure, AND if one side is tight the other side will be somewhat inhibited. So by doing both sides you are making sure you have good control, awareness and co-ordination of both sides. Which means all your walking/running will be smoother, more balanced. Which in turn reduces your chances of the problem recurring.
I feel alot more than I thought.
Thanks Colm ! This really helped my TFL ! Will this release the gluteus medius too ?
A little, but for gluteus medius the recent Tight Hips video would be better: th-cam.com/video/fQJdwwhEE8c/w-d-xo.html
This is great yet when I laterally rotate my deep lateral hamstring or??? Feels very restrictive.
Hi Steve, I have very tight calf muscles and feet to the point of numbness in the feet, can you please show an exercise for this area? Many thanks indeed.
Hi Linda, sure for tightness in your calfs you will need to address the entire back of your body. Use the following video to learn how:
th-cam.com/video/FQfUDtLALg8/w-d-xo.html
Let me know how that goes.
Thanks for watching.🙏
I thought I ought to think about the hip shoulder, too!?
What is abetter movement concerning that.
I am trying to figure why my connections make these bodily strains ?
When I do this exercise I feel like my knee is getting benumbed and pulling towards .
I love to do your exercises because it’s not hurting & I have a faith on those .
I am having pelvic tilt issue & it happened very recently
Do I need to see an orthopedic doctor.
I’m coming from very far away country. It’s an island in the Indian Ocean. Not much ideas about these issues. Observing the internet I studied , but I
have an issue because one to
one says different exercises
some says to do what some says not to do.
Please can you help me.
Email me: connect@learnsomatics.ie
What's the difference between the SI joint. and IT band thanks for reminding us where the TFL is too.
IT Band is down outside of hip as indicated in the thumbnail for this video, SI Joint is the joint between the Sacrum and Iliac crest bones either side.
Thanks for an interesting practice. If you had this issue for a longer time, how often and for how long time do you think one need to practice this to get rid of the problem?
It depends, if done correctly you should feel some improvement immediately. Be sure to do both sides tho, that is very important. A short practice daily is recommended. Also learning the basic movements in the Daily Routine video will help you make progress faster.
Here is the Daily Routine video: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
@@LearnSomatics You area amazing! Can I ask you where you learned somatics?
I do feel improvement but not 100 percent, and I sure do both sides. I am not fully sure if I suffer from sciatica or It syndrome, or maybe both :-) but I will now include your recommended daily practice into my life.
@@annasternfeldt6031 Sure, I trained under Martha Peterson at essentialsomatics.com. Check the website for courses. I'm now part of the teaching faculty. I also have spent ALOT of time practicing on the floor and teaching others. I have a video for sciatica, you can give it a try here: th-cam.com/video/jl1RrZRMw0Y/w-d-xo.html
Hope that helps!
@@LearnSomatics Thanks a lot!
When doing the on back Hip flexor movement,do I allow my back to arch as let the leg out and down to the floor
No, try to keep your back a little flat as you let the leg come down. I break that movement down in more detail here: th-cam.com/video/LxpZhQk0giI/w-d-xo.html
@@LearnSomatics Thank you Colm
I’ve just learned of your videos and I must say they are excellent!
I notice that when doing exercise #4 when lowering my leg down there are several pops and a clunking sound at the end. There isn’t any pain but I do notice this shifting on my right side but not the left. I will also get this same clunk noise if I am lying down or standing up and lift me knee on the outside up towards my armpit. My hips and lower back get very tight and I experience pain there as well if I do too much activity ( which isn’t much). The stiffness can even extend down my leg and the inside of my knee, sometimes even to the ankle if I really over do it! Riding in a car for too long can make it worse too. If I rest it for a few days it is hardly noticeable but can quickly become a problem if I do too much. Do you have any ideas as to what can be going on and can you recommend any of your videos that my be most helpful? I should add that these problems began some time after I moved to an office job. Thanks!
Thanks, glad you are finding my videos helpful. What you describe is quite common, it's just tightness in the hip flexors/psoas. Try the following movements, in the order presented here, then afterwards you can revisit this sequence and see if it has improved.
1. th-cam.com/video/CZwtaa4Y8XA/w-d-xo.html
2. th-cam.com/video/MG9szxVKYCw/w-d-xo.html
3.th-cam.com/video/1PWZ9PKST5Q/w-d-xo.html
Also be sure to follow the Daily Routine video. It covers all the fundamental Somatic movements that everyone should practice.
th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Let me know how that goes.
@@LearnSomatics You are awesome! Thanks!!!
@@LearnSomatics Ok, I wanted to wait a few days of doing the exercises before I commented. But let me just say that my mind is BLOWN on how effective they have been! The first night I tried them was after teaching a class ( MMA). I was in pain during the class and had to stop early. About an hour after class I went through the exercises. Usually, after a class where I am hurting that badly it will either wake me up from bed or my wife says I moan and groan every time I move. I experienced none of that. Also, I noticed that on my morning walk I wasn’t nearly as stiff and sore as normal.
I have performed the movements daily since then and have noticed much benefit. I am not healed yet, but I have suffered from this for years and I expect it will take some time. But, I have been to several PT’s over the last several years and never got the relief I have experienced since doing your exercises. Actually, the exercise selections from the PT’s often made the pain and stiffness worse.
In addition to the links you sent me I also started doing your exercises for the IT band and QL as they always seem tender and tight too.
Btw, I notice that when my back is arched and I raise and lower my leg there is no popping or shifting. But, when I flatten more lower back and lift and lower my leg there is the shifting and popping-it doesn’t hurt. Will this most likely subside in time?
Thanks again for putting out your knowledge. I am extremely excited about the relief I’ve experienced in such a short period of time. Your exercises are now a major part of my daily practice!
@5solas743 Nice work! Glad to hear you are making such great progress.
All the benefit comes from the deliberate contraction and then the slow, deliberate release. In the process of doing that you are relearning proper control, reducing motor output to the muscles AND bringing them back closer to their full true resting length. Which makes everything feel much more comfortable.
At this point I'd suggest learning how to release your waist/sides now, and then focusing on some of the movements to integrate the actions of the leg and trunk. That should help with that last bit of shifting/popping. Have a look at the following and continue to do the Daily Routine. You don't have to do these all at once, pick through them at your leisure over a few days.
Sides of body
Side Bend: th-cam.com/video/8mqZd_Ptt0s/w-d-xo.html
Improving Balance: th-cam.com/video/VUZvsqjUU8w/w-d-xo.html
Integrate legs and trunk
Invert Evert: th-cam.com/video/0mij5onUM8I/w-d-xo.html
Bow Legs Knock Knees: th-cam.com/video/sr1nvRZdsI0/w-d-xo.html
Psoas & Hip Flexors: th-cam.com/video/DXEK22bVMxM/w-d-xo.html
If you'd like some real time help I offer on line 1-1s here: learnsomatics.ie/online-classes/
Thanks for watching and let me know how you get on.
@@LearnSomatics Thank you sir!!! I forgot to mention that my knee pain ( same knee as tight hip) has also significant reduced as well! Also, is it ok to do these exercises multiple times throughout the day? That’s what I have been doing, but I know it’s possible to do too much of a good thing. LoL ! Thanks again! I am really excited about this material!
Have you done one for periformis.
This one addresses, piriformis as well as other hip rotators: th-cam.com/video/fQJdwwhEE8c/w-d-xo.html
What is about periformius syndrome ?
when you do them its great when explain differences with more of the symptom's ,too.
I'll do a video on that in the future for sure.
@@LearnSomatics Have you done that, yet.
This helped some , but, still , dont understand
sciatica,SI,IT TFL ,hips back,belly,sides...
My waist, too.
i hoped this would help, itsa side movement. too?
HI Colm, when i try and do the side bend leg part my hip hurts and its not comfortable, this hip feels rotated. Any clue on what do do? Thank you
Do you mean with the straight leg? Or the bent leg?
@@LearnSomatics The bent leg position
@@redpilled9595 Okay most likely you are not rolling your hip to armpit. Forget about lifting the foot and instead focus on rolling the crest of your top side hip to your armpit. When you feel you can do that clearly, try adding the leg/foot back in.
@@redpilled9595 Try rolling the hip to the armpit without lifting the foot at all. Make Sure you can feel your waist contracting. Practice that until its clear. Then you can add back in the lifting of the foot but make sure you are initiating the movement at the waist. See how that goes.
My husband's knees seem fine , but, when he does squats or certain moves, can there be a possible possibly problem, do you think,in your experiences.
Tight trunk, hips and ankles. Have him do the Daily Routine video and then retest his squat.
Maybe in this one I sense my shoulder connection with the hip, I thought it might might help this more , but, it helped ,legs and is very helpful in the waist, but, when it comes to my shoulder I can put imy hand on my waist , but, only if I lean it towards the beck.
Focus on movements for the neck, shoulder and chest if your arm movements are limited.
Do you know one series of movements that might help that you put together that would address the sides too,
Your daily is good , but...
@@cinmac3 I'll do a sequence to address the sides next time I'm shooting.
@@LearnSomatics you have one in your playlist.
The challange for me with that is I seem is sometimes I move the arm and I move shoulder in a position that all of sudden I move a way wrong and cause pain.
That's why I do movements to learn and work towards no pain.
Apologies! I called you Steve instead of Colm, I don't know why, I have no excuse, just very sorry for the mistake.
😆 Don't worry about it! No problem at all.
i would finger up, this, but, my brain needs to know it only only side.