I've been following Brad and Bob for about a year. My IT band has been painful for two weeks. My usual stretches just didn't help. The wall stretch cleared my pain immediately. They are the greatest! Thanks.
The stretches shown reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on TH-cam and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the fight angle (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!). Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
@Joaquin Reyes The initial pain subsided within a few weeks (if I remember correctly), but I'm still managing my ITBS to this day. When you start running again is up to you; this time last year I was running 3km everyday, but had to stop after a few months because my knee always felt tight. I was rolling my glute medius, tfl, and quad vmo, and doing single leg deadlifts (on both legs) everyday. The best way to recover, of which my progress has made leaps and bounds just this year, is by training your glute medius. I strongly encourage you to check out the kneesovertoesguy here on TH-cam as his exercises are responsible for fixing my joint pain not only in my knees, but in my hips and shoulders too. One last tip I could give would be to work on your form when you run. My glutes are not weak yet I still developed ITBS because the muscle wasn't firing when I was running. For me, the issue was primarily an asymmetry in my hips and a slight counter-clockwise twist in my spine that was causing my IT band to rub against my knee. The advantage of ITBS is that simply by correcting your form the issue can go away, though it can be quite a lengthy process to develop such an intimate relationship with your body. I run only 5 min a day before weight training, but these days it's 100% pain free. I'm still seeing progress and the only discomfort these days is when I finally sit down after hours of waiting tables. Hopefully something in this can help with your recovery, best of luck.
@Joaquin Reyes Update, I've switched to barefoot shoes and I can now run pain free, but I haven't had any runs more than 3km for a while. Landing on the forefoot and keeping the heal from contacting the ground is what has made running possible for me now
@@AngelVargas-xp2fk Update, my adjusted running technique has now become second nature and I can run, and live, totally pain free. Barefoot shoes, landing on the forefoot, and working the glute medius 2 times a week.
After you help me with the pain with the sciatica pain in my upper thigh, I tried this video and you all helped AGAIN!.. It is such a blessing that I came across you two Angels. Thank you so very much and GOD Bless you
That first stretch was fantastic. Felt immediate relief! Immensely grateful. The other stretches look very good. Gotta get home to try them out. The one thing not covered is that usually the problem lies in an imbalance of muscle development. Ideally, one should rotate workouts - run, swim, yoga, gym, bike, yoga, etc. And of course leg and hip stretches 4-6 times daily!
Have been hitting the bike trainer hard and working on adjusting my bike saddle height. I evidently raised the saddle to high and was sore the next morning. Your instructions worked You all saved me again. Thank you
You guys make me want to go back to school and become a physical therapist...it's something I've always been interested being a lifetime athlete myself. The thing that scares me is the amount of time, money and school work though! So much
I strengthen the glute medius to avoid ITB. i have been suffering ITB for a long time then I discovered these clips of bob and brad. 1. do clam shell exercises with bands 2. glute bridges with bands around your quads for added difficulty. Freebie: workout your entire core: abs obliques and glutes
@@LinuxAndroid86 try the exercises. usually ITB is the cause of weak gluteus medius. work on it and do glutes exercises as well. just search it in youtube.
These doctors save my time going to chiropractor, as a compliment to them I bought the hanging handles by Bob and Brad from Amazon and I am loving it. Thank you Bod & Brad.
Has this happen to me randomly yesterday , followed and listened to a couple of yalls videos and today I got out of the car from work and like magic … no more pain! Ive followed your Guys for a while and I love how enthusiastic you are as well as the jokes you throw in . The only guys I trust on the Internet 😂
I had knee surgery 6 years ago...a lateral release... and have been suffering ever since. Now I have sciatica issues and back pain really bad. I will do these stretches and hopefully get some much needed relief. A numb leg and soar back are nothing to live with!! I'm glad I came across this video.
I am a 60 year old. Last summer I was walking my German Shepherd. He jerked to the right when he saw a rabbit. My right knee popped as it often did. I didn't go see a doctor for months. I hurt so bad getting in & out of bed was painful. I thought it was my arthritis acting up. Driving or long car rides were painful. I finally sought medical help when my right leg was bruised. I found out that I had a ruptured banker's cyst & that I had torn my meniscus & ACL. I went to physical therapy & it helped everything except my IT band on my left leg. I guess I put too much stress on that leg due to the pain in my right leg. I really learn alot from your videos. I need to try these things at home. The therapists helped me regain strength in my legs, except I still have issues with my IT band in my left leg.
I thought the same but thought it was just my odd sense of humour. These videos have helped me greatly but initially, I watched it with the sound down and with that, it appeared more amusing lol.
Yep, they do mention though they can not fix a broken brain or heart, very funny. Watching these guys is what I would be doing going to the doctors office and pay a good 200 or 300 dollars to have this condition explained to me. Great information, was sooooooooooo busy all summer I did not have the time to research this.
The stretches shown reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on TH-cam and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the fight angle (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!). Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
Its nice to see the demonstration there at the start. It got me thinking that our sitting down likely also can contribute to how the body adapts and gets used to a sitting position where the it-band has more space to connect to the side of the knee. No wonder that pressure develops from friction in the movement into upright position of the knee.
A real good squat will make it pop. When you go down to squat it may pop an then after you put the pressure to stand up it pops eight before the hips are straight with the body. Also I can pull the hill of my foot away from my leg an my ankle will pop, that help relief pain in knee as well. I can rub the shin muscles right beside the bone an that help, but to much rubbing dose start to hurt after a while.
Bravo, best one on UT band stretches I've seen yet. I'm having IT band problems because of a recent (8 weeks) TKR. These stretches might be considered aggressive but it's working for me so far.
Thank you sooooo much for this!!! I’ve been following you guys for about a year (have a severe herniated disc in my back and three in my neck) and I just started getting horrible hip pain that my RMT said this morning was from my TFL and I came on here thinking “I am sure Bob and Brad have a video for that!” Sure enough I was right. Just did all these stretches and it helped a ton. Thank you!
Thanks for posting this video. I started training for triathlons in June of 2019. I was previously an avid Crossfitter with no injuries. I began to accumulate some injuries from the type of endurance training that is required for the sport of triathlon such as Achilles tendonitis, and most recently IT Band Syndrome. These stretches are helping me with my knee. I didn't know what was going on. I was having severe left-sided knee pain inferior to the the patella. I knew it was from running, but thought it was a tear because the pain was so bad. I didn't normally do a stretch routine other than runner's stretch, and two or three other basic stretches. And worked with a foam roller. Now I realize how stupid that was not to be more serious about stretching and taking the time to take care of my body. I started this stretching routine last week, and have stayed off running. Still biking a lot of miles and swimming a lot of yards, but stayed away from running. I have tried staying away from running before with no relief. But this time, with the addition of incorporating these stretches into my routine, I have no knee pain. I could even tell a difference the very first time I did this routine. I hate to stretch, but if it helps with my knee pain then I am going to keep on with this and I also had Achilles tendonitis and watched your video on it and I have been doing those stretches and massage techniques as well. That's been about 6 months ago and it worked so I returned here to relieve my knee pain. Thank you so much for these videos. It has been very beneficial to me.
These Guy’s saved my life! Thank you for helping so many! Your explanations are so simple that anyone can follow easily. I can’t imagine the amount of good karma you have received and will continue to receive- and rightfully so! Thank you from the bottom of my heart-an unfortunate soul with hyper mobility -formally into endurance sports of all kinds-these days Its all about Nordic Pole walking-the only sport that ever liked me back!
I've just starting exercising in the last month and I have been using and exercise bike. Today actually I've just upped my uphill biking felt good got off and fell over, my knee wasn't having any of that today. So I googled found this video and have been using the one where you lie down and put your ankle on your thigh and pull the other leg ... it has worked a treat and I'm getting a good ab work out too lol. Thank you very much. No more uphill biking again, I'm very happy with that decision hahaha
It was very helpful to hear about what angle the knee is at when it crosses that bony structure...because some days, sitting at my desk ALL DAY, I find my outside knee hurts. I think it has to do with how I am keeping my knees bent under....Thank you. The exercises helped AND I know to be mindful of my knee position.
The intro is about as cheesy as possible, but you guys do such a good job, it's hard to fault you. :) Thanks for the input! I have something new to try.
This has shut down my running this year. I did a 55k with almost 9000ft elevation gain and about 22 miles in the knee started hurting but I didn’t know why. A month later on a 30k with 5000ft elevation it kicked in about 8 miles in(steeper terrain). At the next aid station while trying to find a stretch to relax the knee, one of the aid station guys explained what was visually shown here. Pushing through has set me back and now I’m down to level running. I noticed the uphill seems to tighten the IT band and then the down hurts. Interestingly I found sometimes I can get away with a slight bend in my knee that I hold and then use my ankles and toes to make up for not bending my knee. Stop running…??? Uhm yah right. It’s my medicine my antidepressant… I’d rather not stop. Thanks guys 👍💪
Hi, I got this injury since one month. I'm going to start doing the stretches from now. How long did it take for you to heal? What worked best? Please share your experiences
Thanks for the great videos and information. The audio seems scratchy to me ; don't know if it's my computer or others have mentioned it. I appreciate all the help I have gotten from the videos!
Great job men and I am thankful. I have serious pain and it hurts my hips and cant walk. I am 37 and 6-3 and played pro tennis and years of training has taken toll. Will keep at it. awesome
Thanks alot for this the stretches the Dr. recommended for my piriformis. Would leave the outside of my knee in so much pain that I could barely sleep. The ball trick works amazingly.
this is so so helpful - i got in an accident on my bike just over 2 years ago yup, on the ice jan 2nd anyway . . . . i thought my knee got the worst of it i tore tendons, but now have trouble with the entire leg. When i went to a specialist and he wanted to do injections and stuff - but his resident actually spoke to me and tested my leg She whispered , see if you can get back into physiotherapy for your IT band. well, so now i'm looking for what to do. Thanks
Found this channel recently. How lucky I am! I plan to translate the subtitle for my running friends and to add subtitles. Iet me figure it out. I really think it is useful !!
Thank you for this vid. The targeting of the correct areas with the tennis ball...well you can tell these are the correct areas once you do that - talk about sore! Just wanted to say thanks. Just from targeting those areas, I think this will really help. I had been using a foam roller along the whole band, but the tennis ball really digs in where needed. Really liked the stretches too.
Yes, same here, been there. It's very common, follow these exercises and strengthen your glutes, reduce your weight a little if you are overweight and say goodbye to ITBand Syndrome.
Thanks for your suggestions, I started having lateral knee pain 6 weeks after my total knee replacement. I’m starting to do the exercises and remedies you suggested and hoping it is better soon.
The pain I felt for years was due to down-hill hiking, although not going down stairs at home; good hiking poles have helped. After running for 8 months (3-5 miles/3x a week, every 2 weeks 5-6 miles 1x) I tore my tensor fascia. This was probably due to weak gluteus medius & minimus muscles, and too little work on my core strength/stability. Most important have been exercises to strengthen my core and the gluteus muscles, with occasional femur/IT stretching. These are very good exercises, but you should (perhaps you have already addressed this) give advice to runners that simply stretching is not nearly enough. Also, I had analysis (film & photo, with a sport physio) of my gate, posture and stride; it was eye-opening! Finally, custom insoles for running/hiking were purchased. Your vids are very helpful, but please go the extra mile with comprehensive advice.
I was doing squats and felt something move on the side of my right outside knee and have felt discomfort there since. I didn’t realize the IT band needed to be stretched. Live and learn.
@@JuanCarlosLopez-tj4hh It has gotten better but I cannot do squats due to the same sharp discomfort. I have a doctor’s appointment soon. That is a shame bc I love doing squats. In the meantime, I have focused on my back chest and shoulders. It could be the plica ligament.
@@pastlink98 I got MRI fortunately everything I don’t have no tears. You should strengthen your Gluteus medius and gluteus Maximus. Also foam roll the surrounding areas the quads, hamstrings, and glutes
@@JuanCarlosLopez-tj4hh I didn’t think you and I had tears. Otherwise I don’t think I would have been able to walk or the discomfort would have been painful. I will take your advice but it just makes me jealous seeing others at the gym effortlessly do squats. I hope to join them eventually.
I’m so happy I found this video I’m a runner and my it band started hurting after my mountain run today but I’d like to know how long until it will calm down because I really don’t want to take time off
same thing brother. well im a little overweight so i was trying to get back into shape and start running and i guess i overestimated my abilities and hurt myself good thing it's more common.
Лечил колено почти 3 месяца, делал УЗИ, ренген, ходил на физиотерапию, лазер и электрофрез, ставил компресс не помогало ничего. А сегодня сделал несколько упражений и боли нет. Посмотрю что будет дальше. Спасибо за видео.
I think this is the problem with driving. Can't get out of the car. Can't press the brake. I am learning a lot. Being able to visualize what's going on is so much better than trial and error of "hoping something works."
I've watched many of your videos but never noticed the Packer and Viking stuff you guys have. You have to be from Minnesota. No Wisconsin native would have both on their shelf but those of us Minnesotans that love the Packers would! Love your videos and I'm dealing with a locked up IT band after hip replacement surgery complications. I'm hoping your stretches help! Hi from Central Minnesota!
You should change your catch phrase to ‘the most distorted physical therapy specialists on the internet’. The content here is great but it would be so easy to consult a specialist in audio and video and make this video a million times easier to watch!
Awesome video guys, been having problems with my IT bands for a while, this video explains well on what the hell is going on down there and how to stretch, been waiting for a couple of months to go out running again, so with these stretches il give it a go!
Bob and Brad, I have had a total left knee arthroplasty. I have sever swelling of the knee accompanied by blood in the knee joint and minor pain in the the hip. The hip has no evidence of anything that would cause these symptoms. The swelling is usually present after a brisk walk and/or walking down stairs in a normal fashion. I do believe that the IT band syndrome is the cause. Have you ever seen sever swelling as a result of the IT Band Syndrome after a total knee replacement? I have seen the surgeon two or three times for this condition, but he was at a loss to understand what was causing. After looking at the diagram of the leg tendons, I stumbled upon your video, and it seems to me that this is the issue. Since I have had two total knee replacements (at separate times), I have taken note that the left knee fixture appears to be larger than the right one, and perhaps this is where the rub is. I sure would appreciate your thoughts on this predicament. Thank-you. Timothy Boggs
Got this from cycling I could hear a popping sound from the IT band rubbing against the external part of the knee. I'm working on my stretches now and hoping to be riding any time soon. Thank you, guys!
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I've been following Brad and Bob for about a year. My IT band has been painful for two weeks. My usual stretches just didn't help. The wall stretch cleared my pain immediately. They are the greatest! Thanks.
The stretches shown reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on TH-cam and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the fight angle (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!).
Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
Do you mean straightening the front or back leg in the lunge position?
Elevated pigeon pose. Yes very effective.
You guys always end up helping me diagnose my pain and then fix it. Have always come to you for relief, for 3 years now. Very grateful!
As a distance runner, I always know I can count on you two for my aches and pains! Thank you both a bunch!
Heart was broken when you said to stop running, but the stretches you guys showed are working wonders!
@Joaquin Reyes The initial pain subsided within a few weeks (if I remember correctly), but I'm still managing my ITBS to this day.
When you start running again is up to you; this time last year I was running 3km everyday, but had to stop after a few months because my knee always felt tight. I was rolling my glute medius, tfl, and quad vmo, and doing single leg deadlifts (on both legs) everyday.
The best way to recover, of which my progress has made leaps and bounds just this year, is by training your glute medius.
I strongly encourage you to check out the kneesovertoesguy here on TH-cam as his exercises are responsible for fixing my joint pain not only in my knees, but in my hips and shoulders too.
One last tip I could give would be to work on your form when you run. My glutes are not weak yet I still developed ITBS because the muscle wasn't firing when I was running. For me, the issue was primarily an asymmetry in my hips and a slight counter-clockwise twist in my spine that was causing my IT band to rub against my knee. The advantage of ITBS is that simply by correcting your form the issue can go away, though it can be quite a lengthy process to develop such an intimate relationship with your body. I run only 5 min a day before weight training, but these days it's 100% pain free. I'm still seeing progress and the only discomfort these days is when I finally sit down after hours of waiting tables. Hopefully something in this can help with your recovery, best of luck.
@Joaquin Reyes Update, I've switched to barefoot shoes and I can now run pain free, but I haven't had any runs more than 3km for a while. Landing on the forefoot and keeping the heal from contacting the ground is what has made running possible for me now
I can’t stop running mid season:(
@@AngelVargas-xp2fk Update, my adjusted running technique has now become second nature and I can run, and live, totally pain free. Barefoot shoes, landing on the forefoot, and working the glute medius 2 times a week.
@@Ethan-tn4jc I actually really appreciate your updates, they really give me hope I can correct this issue
After you help me with the pain with the sciatica pain in my upper thigh, I tried this video and you all helped AGAIN!.. It is such a blessing that I came across you two Angels. Thank you so very much and GOD Bless you
I spend most of my time in a wheelchair and need these good stretches. I'm learning a lot from these guys!
That first stretch was fantastic. Felt immediate relief! Immensely grateful. The other stretches look very good. Gotta get home to try them out. The one thing not covered is that usually the problem lies in an imbalance of muscle development. Ideally, one should rotate workouts - run, swim, yoga, gym, bike, yoga, etc. And of course leg and hip stretches 4-6 times daily!
4 to 6 separate times a day!????
These guys are my go-to for stretching and healing whenever I have a problem. Always works. They’re amazing.
Have been hitting the bike trainer hard and working on adjusting my bike saddle height. I evidently raised the saddle to high and was sore the next morning. Your instructions worked You all saved me again. Thank you
Bob and brad make learning fun thank you both!
You guys make me want to go back to school and become a physical therapist...it's something I've always been interested being a lifetime athlete myself. The thing that scares me is the amount of time, money and school work though! So much
I strengthen the glute medius to avoid ITB. i have been suffering ITB for a long time then I discovered these clips of bob and brad.
1. do clam shell exercises with bands
2. glute bridges with bands around your quads for added difficulty.
Freebie: workout your entire core: abs obliques and glutes
Itb its when it hurts on the side of knee after lile walking. I get a sharp pain there n gotta stop
@@LinuxAndroid86 try the exercises. usually ITB is the cause of weak gluteus medius. work on it and do glutes exercises as well. just search it in youtube.
Have you solved your ITBS with this?
Thank you! I live in the mountains and I do a lot of hiking so this is very helpful.
These doctors save my time going to chiropractor, as a compliment to them I bought the hanging handles by Bob and Brad from Amazon and I am loving it. Thank you Bod & Brad.
Has this happen to me randomly yesterday , followed and listened to a couple of yalls videos and today I got out of the car from work and like magic … no more pain!
Ive followed your Guys for a while and I love how enthusiastic you are as well as the jokes you throw in . The only guys I trust on the Internet 😂
I had knee surgery 6 years ago...a lateral release... and have been suffering ever since. Now I have sciatica issues and back pain really bad. I will do these stretches and hopefully get some much needed relief. A numb leg and soar back are nothing to live with!! I'm glad I came across this video.
It's been 4 weeks. Did your problems get worse?
I am a 60 year old. Last summer I was walking my German Shepherd. He jerked to the right when he saw a rabbit. My right knee popped as it often did. I didn't go see a doctor for months. I hurt so bad getting in & out of bed was painful. I thought it was my arthritis acting up. Driving or long car rides were painful. I finally sought medical help when my right leg was bruised. I found out that I had a ruptured banker's cyst & that I had torn my meniscus & ACL. I went to physical therapy & it helped everything except my IT band on my left leg. I guess I put too much stress on that leg due to the pain in my right leg. I really learn alot from your videos. I need to try these things at home. The therapists helped me regain strength in my legs, except I still have issues with my IT band in my left leg.
Best video i ever saw in that issue thanx a lot sir
This is so good! Always helping me with acummuled overused injuries. And getting me back to train stronger. 💜🙏🏻🙏🏻
I enjoy the psychological calming effect they both radiate as well as the physiotherapy aspect to their videos, and often amusing too!!!
Me too! It's a little like Bob Ross.
I like their PT training!
I thought the same but thought it was just my odd sense of humour. These videos have helped me greatly but initially, I watched it with the sound down and with that, it appeared more amusing lol.
Yep, they do mention though they can not fix a broken brain or heart, very funny.
Watching these guys is what I would be doing going to the doctors office and pay a good 200 or 300 dollars to have this condition explained to me.
Great information, was sooooooooooo busy all summer I did not have the time to research this.
The stretches shown reduced my symptoms by about 80%. But even with rest I was getting those mentally tiring, annoying / painful twinges every so often. I checked out further on TH-cam and introduced an advised main strengthening exercise into my 'cure' regime. This was : Get into a forward lunge position (one leg forward, the other straight back) have the leg in front at a right angle. Do that next to a dressing table or kitchen surface and simply straighten the leg from the fight angle (you'll feel the tension in the knee, side of knee, quads and hamstrings as you straighten the leg for a simple 20 reps each leg). *This improved my condition in two days!* And two weeks later the stability is so much better (with only one tiny twinge in that period!).
Hope this helps someone as it was doing my head in and, as an older athlete, affecting me psychologically over my general training!
Its nice to see the demonstration there at the start. It got me thinking that our sitting down likely also can contribute to how the body adapts and gets used to a sitting position where the it-band has more space to connect to the side of the knee. No wonder that pressure develops from friction in the movement into upright position of the knee.
What about clicking on the outside of the knee. Almost like there is a ligament or tendon snapping/clicking over the bone on that outside location?
Would love a video on this.
Me too
A real good squat will make it pop. When you go down to squat it may pop an then after you put the pressure to stand up it pops eight before the hips are straight with the body. Also I can pull the hill of my foot away from my leg an my ankle will pop, that help relief pain in knee as well. I can rub the shin muscles right beside the bone an that help, but to much rubbing dose start to hurt after a while.
I’ve been dealing with this issue for YEARS (thanks to knee surgery and ballet). I would love a video on this too.
Me too!
Bravo, best one on UT band stretches I've seen yet. I'm having IT band problems because of a recent (8 weeks) TKR. These stretches might be considered aggressive but it's working for me so far.
Thank you sooooo much for this!!! I’ve been following you guys for about a year (have a severe herniated disc in my back and three in my neck) and I just started getting horrible hip pain that my RMT said this morning was from my TFL and I came on here thinking “I am sure Bob and Brad have a video for that!” Sure enough I was right. Just did all these stretches and it helped a ton. Thank you!
Thanks for posting this video. I started training for triathlons in June of 2019. I was previously an avid Crossfitter with no injuries. I began to accumulate some injuries from the type of endurance training that is required for the sport of triathlon such as Achilles tendonitis, and most recently IT Band Syndrome. These stretches are helping me with my knee. I didn't know what was going on. I was having severe left-sided knee pain inferior to the the patella. I knew it was from running, but thought it was a tear because the pain was so bad. I didn't normally do a stretch routine other than runner's stretch, and two or three other basic stretches. And worked with a foam roller. Now I realize how stupid that was not to be more serious about stretching and taking the time to take care of my body. I started this stretching routine last week, and have stayed off running. Still biking a lot of miles and swimming a lot of yards, but stayed away from running. I have tried staying away from running before with no relief. But this time, with the addition of incorporating these stretches into my routine, I have no knee pain. I could even tell a difference the very first time I did this routine. I hate to stretch, but if it helps with my knee pain then I am going to keep on with this and I also had Achilles tendonitis and watched your video on it and I have been doing those stretches and massage techniques as well. That's been about 6 months ago and it worked so I returned here to relieve my knee pain. Thank you so much for these videos. It has been very beneficial to me.
Same thing happen to me with running it has been a couple months and the pain lingers but now o am going to try these stretches
i dont know if anyone tells you, but I just try it now. it work immidiatly. thank you is not enough thaaaaaaank u
These Guy’s saved my life! Thank you for helping so many! Your explanations are so simple that anyone can follow easily. I can’t imagine the amount of good karma you have received and will continue to receive- and rightfully so! Thank you from the bottom of my heart-an unfortunate soul with hyper mobility -formally into endurance sports of all kinds-these days Its all about Nordic Pole walking-the only sport that ever liked me back!
Bob and Brad good afternoon your physical therapy has helped a lot I really appreciate your teaching technics thanks so much
Great job you guys, please keep educating the public.
Thank the two of you for your advise and stretching demos
Glad to see sports/exercise advice from guys who NOT narcissistic muscle-bound body builders
I've just starting exercising in the last month and I have been using and exercise bike. Today actually I've just upped my uphill biking felt good got off and fell over, my knee wasn't having any of that today. So I googled found this video and have been using the one where you lie down and put your ankle on your thigh and pull the other leg ... it has worked a treat and I'm getting a good ab work out too lol. Thank you very much. No more uphill biking again, I'm very happy with that decision hahaha
Thanks again guys! You've helped me out once again!
It was very helpful to hear about what angle the knee is at when it crosses that bony structure...because some days, sitting at my desk ALL DAY, I find my outside knee hurts. I think it has to do with how I am keeping my knees bent under....Thank you. The exercises helped AND I know to be mindful of my knee position.
It's 2020 and working out at home has never hurt so many people!
Unrelated, love these guys.
God bless you guys for all this information!
The intro is about as cheesy as possible, but you guys do such a good job, it's hard to fault you. :) Thanks for the input! I have something new to try.
I get this knee pain while driving for about 30 minutes. I look forward to trying these stretches. Thank you.
This has shut down my running this year. I did a 55k with almost 9000ft elevation gain and about 22 miles in the knee started hurting but I didn’t know why. A month later on a 30k with 5000ft elevation it kicked in about 8 miles in(steeper terrain). At the next aid station while trying to find a stretch to relax the knee, one of the aid station guys explained what was visually shown here. Pushing through has set me back and now I’m down to level running. I noticed the uphill seems to tighten the IT band and then the down hurts. Interestingly I found sometimes I can get away with a slight bend in my knee that I hold and then use my ankles and toes to make up for not bending my knee. Stop running…??? Uhm yah right. It’s my medicine my antidepressant… I’d rather not stop. Thanks guys 👍💪
Thank you for helping us ❤
Great tips
These two gentlemen are so likable
You guys are awesome. Thanks so much for sharing your knowledge!
Hi, I got this injury since one month. I'm going to start doing the stretches from now. How long did it take for you to heal? What worked best? Please share your experiences
The tennis ball on the glute saved me on the 2019 L.A. Marathon.
Thank you for the video.
you did it during race?
I will definetely buy one of the foam rolls for this purpose.
@@elmalloc yes. I had to stop many times during the 26.2 miles. It wasn't a race it was survival to the finish line.
@@dm5129 I had/have a foam roller, it didn't help. It couldn't hit the spot. Other physical therapist said the same thing.
@@dm5129 DEFINITELY, not definetely.
Thanks andGod Bless All.
Thanks for the great videos and information. The audio seems scratchy to me ; don't know if it's my computer or others have mentioned it. I appreciate all the help I have gotten from the videos!
Great job men and I am thankful. I have serious pain and it hurts my hips and cant walk. I am 37 and 6-3 and played pro tennis and years of training has taken toll. Will keep at it. awesome
Thank you so much for this relieved my pain right away #godswork 🙏
Miss Bob they are so great!
Thank you for your continued support!
Thank you! I was in so much pain. These exercises helped a lot.
Thanks alot for this the stretches the Dr. recommended for my piriformis. Would leave the outside of my knee in so much pain that I could barely sleep. The ball trick works amazingly.
this is so so helpful - i got in an accident on my bike just over 2 years ago yup, on the ice jan 2nd anyway . . . . i thought my knee got the worst of it i tore tendons, but now have trouble with the entire leg. When i went to a specialist and he wanted to do injections and stuff - but his resident actually spoke to me and tested my leg She whispered , see if you can get back into physiotherapy for your IT band. well, so now i'm looking for what to do. Thanks
Brilliant exercises!!! VERY effective! Thank you so much for this video and for the demonstrations!!!! God Bless!
This channel is amazing
Found this channel recently. How lucky I am! I plan to translate the subtitle for my running friends and to add subtitles. Iet me figure it out. I really think it is useful !!
Thank you for this vid. The targeting of the correct areas with the tennis ball...well you can tell these are the correct areas once you do that - talk about sore! Just wanted to say thanks. Just from targeting those areas, I think this will really help. I had been using a foam roller along the whole band, but the tennis ball really digs in where needed. Really liked the stretches too.
Thanks not sure if this is my issue but I am gonna give these exercises a try
Enjoy your videos. Like the videos being humor filled and to the point.
Thanks Bob! Thanks Brad!
2021 and you guys just saved my Summer training. Thank you for the useful content!
You two are fabulous! Thanks for your teaching moments!
omg, i Do Not have sciatica as i thought. i have a tight I.T. Band! You guys are so funny. New subscriber here!
Yes I ran a 3k then 🚲 biked the next weekend after that my IT band area started hurting hip to outside knee. Gosh you guys are on point!
So gladful l came across u guys
Excellent tips, thanks
Thanks bob and brad--instant fix 👍🏻
Great, I was beginning to think I had artithis in my knee but my OSTEOPATH said it was a tight ITB
thanks, think the same is happening to me
Yes, same here, been there. It's very common, follow these exercises and strengthen your glutes, reduce your weight a little if you are overweight and say goodbye to ITBand Syndrome.
Really helped my pain thanks alot
Thanks for your suggestions, I started having lateral knee pain 6 weeks after my total knee replacement. I’m starting to do the exercises and remedies you suggested and hoping it is better soon.
This helped 100 💯 thank you so much!
I love this channel!
The pain I felt for years was due to down-hill hiking, although not going down stairs at home; good hiking poles have helped. After running for 8 months (3-5 miles/3x a week, every 2 weeks 5-6 miles 1x) I tore my tensor fascia. This was probably due to weak gluteus medius & minimus muscles, and too little work on my core strength/stability. Most important have been exercises to strengthen my core and the gluteus muscles, with occasional femur/IT stretching. These are very good exercises, but you should (perhaps you have already addressed this) give advice to runners that simply stretching is not nearly enough. Also, I had analysis (film & photo, with a sport physio) of my gate, posture and stride; it was eye-opening! Finally, custom insoles for running/hiking were purchased. Your vids are very helpful, but please go the extra mile with comprehensive advice.
My outer knee has tremendous pain when hiking downhill only. Is this what you suffered from.
I was doing squats and felt something move on the side of my right outside knee and have felt discomfort there since. I didn’t realize the IT band needed to be stretched. Live and learn.
The same happened to me. Did you stop squatting completely? And if you did, how long?
@@JuanCarlosLopez-tj4hh
It has gotten better but I cannot do squats due to the same sharp discomfort. I have a doctor’s appointment soon.
That is a shame bc I love doing squats. In the meantime, I have focused on my back chest and shoulders. It could be the plica ligament.
@@pastlink98 I got MRI fortunately everything I don’t have no tears. You should strengthen your Gluteus medius and gluteus Maximus. Also foam roll the surrounding areas the quads, hamstrings, and glutes
@@JuanCarlosLopez-tj4hh
I didn’t think you and I had tears. Otherwise I don’t think I would have been able to walk or the discomfort would have been painful.
I will take your advice but it just makes me jealous seeing others at the gym effortlessly do squats. I hope to join them eventually.
I’m so happy I found this video I’m a runner and my it band started hurting after my mountain run today but I’d like to know how long until it will calm down because I really don’t want to take time off
same thing brother. well im a little overweight so i was trying to get back into shape and start running and i guess i overestimated my abilities and hurt myself good thing it's more common.
@@Chocolate-Bean yes; as of now It is still acting up I am biking until I get a physical therapist and stretching :)
Лечил колено почти 3 месяца, делал УЗИ, ренген, ходил на физиотерапию, лазер и электрофрез, ставил компресс не помогало ничего. А сегодня сделал несколько упражений и боли нет. Посмотрю что будет дальше. Спасибо за видео.
One of your best videos, guys. Thanks!
I think this is the problem with driving. Can't get out of the car. Can't press the brake. I am learning a lot. Being able to visualize what's going on is so much better than trial and error of "hoping something works."
Thank you. I’ll let you know if it helps.
Best IT Band Stretches Ever 🦙🙏
Awesome, i have external knee pain since 9 years ago
Great info, thanks for sharing.
I love this sort of anatomical understanding of issues, gives everything context
I've watched many of your videos but never noticed the Packer and Viking stuff you guys have. You have to be from Minnesota. No Wisconsin native would have both on their shelf but those of us Minnesotans that love the Packers would! Love your videos and I'm dealing with a locked up IT band after hip replacement surgery complications. I'm hoping your stretches help! Hi from Central Minnesota!
Love this page
Always helpful videos. Thanks!
This video really helped! Thanks.
The yoga "Pigeon pose" is also a good one for stretching these muscles!
U guys are fabulous.. thank you .. was wondering why you'll dont wear sports wear..
Excellent info
Great videos.. can almost pinpoint where they throw in jokes xD two work well together
Thank you so much!:)
The big Oreo cookie under the table is making me hungry. Thx for video. Can’t wait to see if this helps my IT band symptoms.
In how many days IT band pain fixed by these exercise........???
You should change your catch phrase to ‘the most distorted physical therapy specialists on the internet’. The content here is great but it would be so easy to consult a specialist in audio and video and make this video a million times easier to watch!
Love your show
sor plz show us the medicine also
Awesome video guys, been having problems with my IT bands for a while, this video explains well on what the hell is going on down there and how to stretch, been waiting for a couple of months to go out running again, so with these stretches il give it a go!
Bob and Brad, I have had a total left knee arthroplasty. I have sever swelling of the knee accompanied by blood in the knee joint and minor pain in the the hip. The hip has no evidence of anything that would cause these symptoms. The swelling is usually present after a brisk walk and/or walking down stairs in a normal fashion. I do believe that the IT band syndrome is the cause. Have you ever seen sever swelling as a result of the IT Band Syndrome after a total knee replacement? I have seen the surgeon two or three times for this condition, but he was at a loss to understand what was causing. After looking at the diagram of the leg tendons, I stumbled upon your video, and it seems to me that this is the issue. Since I have had two total knee replacements (at separate times), I have taken note that the left knee fixture appears to be larger than the right one, and perhaps this is where the rub is. I sure would appreciate your thoughts on this predicament. Thank-you. Timothy Boggs
Good video, but unfortunately the audio is exploded. Very, very helpful. Thank you!
Got this from cycling I could hear a popping sound from the IT band rubbing against the external part of the knee. I'm working on my stretches now and hoping to be riding any time soon. Thank you, guys!
Me too, I was doing 24-28 miles a day as a cycling guide
Thank you for that gentlemen