IT Band Syndrome and Knee Pain (The Secret How to Foam Roll)
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- เผยแพร่เมื่อ 12 มี.ค. 2019
- The truth is most people are foam rolling their IT Band in a way that is creating more harm or more pain, than it is relieving!
That is because the Big Secret is most IT Band PAIN is due to compression of the fat pads beneath the IT Band. So if you are foam rolling on top of your IT Band you are actually compressing the fat pads even more!
In this video I show you How to Foam Roll Your IT BAND to help get rid of IT Band Pain, Hip Pain and Knee Pain.
I also show you a simple pin and stretch method to really help break up the tight muscles around your hip, thigh muscles and your hamstrings.
Have questions? - กีฬา
So helpful!! Nearly 4 years later and this video is so informative, so happy to have found it. I’ve had the craziest knee pain from my IT band when I’m running. This video was so great with helping me!
3 years after this upload you are here changing my life thank you I’ve never felt such a relief thank you for the explanation and the suit made it so much easier for me to understand thank you again
Youre very welcome. so happy to hear
Thank you for using a visual with the map of where to roll on. Muscle not the actual ITBand
The suit is 💯 helpful! Thank you!
Going to try it now. Thanks.
Love the suit! You got my subscription! Looking fwd to being properly coached from you. Thank you‼️
Good lad, thanks 👍
Great video, thanks from England. This really helps with my outer knee pain while cycling.
Thank you. This is very clear🫣
Thank you so much for your clarity on where to place the foam roller.
OMG when you changed into your suit it brought back childhood memories! Slim Goodbody! ITB Sufferer looking for different ways to alleviate the pain. I jump & run so it has my ITB flared up. Thank you for posting!
The suit really explain where to put the pressure, thank you for the video.
This is great thank you
Thanks for this
Exceptional video. Thanks so much. I'm rehabbing a torn meniscus. I'm working with a personal trainer but trying to do more self work as well at home. I noticed how much pain there was with my roller initially.... because of working right on the IT Band. Learned a lot. Healing doesn't ever seem to happen in a straight line. But my knee is getting better. This will help a lot.
Very very helpful - thankyou
Lily Ricardi you’re welcome lily!
I bought a foam roller since a chiropractor suggested it due to IT band problems. I was confused about how to use it. So thankful for your precise instructions because I would’ve been doing it completely wrong. Thank you for taking the time to put this on here.
Anita Goodman you’re welcome I’m glad to hear this helps
hey great video, very comprehensive. love the tendon suit.
Greg Palombo thank you Greg!
Super helpful. Well explained and good result. Keep them coming Cheers
Stuart Smith great to hear from you, happy you enjoyed it
I’ve been doing it wrong! No wonder it hurts!!
The suit showing the band an the muscles it really helpful!!
Thanks for this video.
Super helpful thanks 😊
Great to hear
Love the outfit!!! 👍
Im a subscriber!!!😊
Thank you this was beyond helpful!! Suffering from a ton of knee pain when I squat and lunges are impossible. I hope these foam rolling moves help!
Candidly Kierra you’re welcome I hope they help as well
Subscribed 😊
Useful video. Surprised not one mention of the glutes. Would you not say this is important to be aware of the glute (and hip stability) in relation to ITB pain?
Thanks much Dr. this is of great help. I have for many years suffered from it band pain. Hope this will help. God bless you. 🙏
Hope this helps as well!
Great video! I have been a licensed massage therapist for 25 years and I have patients who suffer from IT band problems. I myself have learned something from this video in how best to massage the IT areas without having to get right on the band itself. Hopefully, you have some videos, or will make some, on the inner adductors because these are a common problem with a lot of my patients as well.
Happy to hear you were able to learn something. I have a video on foam rolling the area but currently nothing other than that
So how you were talking about having more pain on one side, thats me, but the reason starts in my feet. I have accessory navicular bones, and not only do i have those extra bones but there is also a big excess protrusion on the navicular itself. Each foot is different also. The extra bone in the left is much smaller than the one in the right, the one in the right is very big and extremely painful. Especially for everyday things, like standing, walking, and fun stuff like dancing. The pain is cause by the extra bone and the excess from the original bone rubbing together when i bear any weight on it. And this of course radiates up my leg. Physical therapy and weight loss are the only things that have helped. Thanks for this video, if you have any advice (aside from taking the bones out, cause i havent found a surgeon im comfortable with and surgery is waaaay more intimate than people give it credit !) I would really appreciate any advice or help to be able to be a bit less pain free💖🙏😸
thank you but I am curious when I was doing this I felt tightness down the side of my leg I wanted to continue to stay there and roll but was afraid it was right on the IT band. Can you please give me any suggestions on how to loosen that area up? thanks
I have around hip and IT band area problem for 5 years, so far this exercise is what works... but it keep coming back, how to make it work permanently?
Thanks
Please add captions
Should I buy a firm roller and what size please
Hi! Thank you for the video, the suit was a real eye opener. One quick question 🙂 my chiro tends to use a metal tool to roll up and down my IT band occasionally and it's the most excruciating pain I've ever had in my life. Do you think what he's doing is beneficial or potentially making it worse? Thank you!
I saw a video by Dr Kristie Ennis also on the same IT band release. It’s fascia, and hence foam rolling will make it worse. She uses her Derma Edge ( metal instrument) on the IT band. Your chiro seems to be doing the right thing! Good luck!
My knee hurts right above the knee where it meets the quads. It hurts when I flex my leg. Been going on for like 2 years. What does it mean and how do I fix it?
Really useful, thank you! Would you continue to run with IT band pain?
Personally yes I would work modifications of my stride, muscle relapse before my run and stability exercises to turn on my hip stabilizers
Thanks for posting! How long would you say after doing this should it take to make a difference?
Goal is to create a change in the tissues, recommend a movement where you can note it’s movement / flexibility, roll out, reassess and see has it changed?
Then follow up with some type of functional movement exercise
How much time taken ??
Awesome video. How many reps and how many times a day? Thank you
charlie Hughson hi Charlie would start with 2 minutes 2x per day. Main thing is wanting to notice a change. So you could walk, or squat, notice what it feels like, roll for 1-2 min then walk and squat to see if a change is felt
Great your video but which is the best roll . My IT band damage my knee when I was playin beach tenis . Three years ago the same happen when I was dancing tambor after I did Taichi with heals . What roll you recomen woman 5 feet
I prefer the small medium density roller like this.
I want that suit lol
Does the IT band affect your hamstrings at all? I feel like my hamstrings are super tight and I’ve been diagnosed with IT band syndrome
Same for me, but i read that if you're feeling the tightness behind your knee when stretching you're hamstrings, it isnt tight hamstrings. Its due to the same reason the it band is tight, i.e tightness or imbalance in the hips, which takes slack from the sciatic nerve, which runs behind your knee....for years i thought i had tight hamstrings, nope!
If my IT band has been inflamed for a few weeks, could this lead to pain in my outer knee and calf? I had a really big injury about 4 years ago. I have been working from home and know that my hips/psoas/etc are super angry. I rolled my ankle on that side a few weeks ago and have been having a lot of pain that I think is IT. I have not been rolling as I know it is not beneficial (thank you for showing this). I have been doing fascial release with a tennis ball. It has helped but not as much as I would like - i will try this tomorrow. I need to be on my bike so I want to sort this out ; ) Thank you!!!
Skier Girl hard to know exactly without doing an exam on you. But yes it certainly could be contributed... if not pulling from the area easily could be a compensation for the tight IT. Also if it was a high ankle sprain could be the peroneus that’s inflamed or injured or even scar tissue forming around the fibulae causing it to move improperly. As a general rule of thumb if focus on breaking up tight muscles in the quad like this video, break up tight muscles on your peroneus and between your fibulae and tibia, restore normal ankle motion and full squat mechanics and start to strengthen single leg squat strength on that leg
@@dr.jordanfairley2068 Thank you for the quick reply! I had a really bad fall and had a lot of ligament damage in my lower leg, as well as in my glute. I think that I may have some peroneus problem (which is how I found you initially) but, I hauled out my roller and yoga mat and went after my high IT and already feel some relief :) I think that I will go after my high IT again in the morning, as well as my quads (I have a lot of strength imbalance) so I get very tight in my quads. Thank you! I may come back with more questions :) Like many female athletes, I tend to stretch further than necessary so I am going to behave and use my roller. Thanks again!
My ankle/lower leg healed quite well with pretty aggressive PT. I had a LOT of trouble with my hip/SI joint. Thanks again :)
Skier Girl I would recommend checking out my runners knee video which would have some simple exercises to help with imbalances
@@dr.jordanfairley2068 Thank you for all of your good answers and resources. I will absolutely watch that video. I am looking forward to seeing how it goes :)
omg i think i just found the tightest muscle in my body: TFL!!!
Attack on titan suite 👍🏻
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