Im a wildland firefighter, i got this after hiking miles upon miles up hill, down hill, side hill you name it. I hiked up nasty steep terrain. Then started getting nasty sharp pain on the side of my knee. Scared the crap out of me thought i tore something. But rest, ice, heat and some leg work outs helped me. This was probably the worse pain i ever felt.
Cascade Chiropractic & Wellness Thanks for answering, I've been trying the exercises you suggested and others, could you suggest any other thing as plants or cream? Thanks again.
@@brendagracia8679 I really liked using Biofreeze Professional. 2 big reasons: 1) Immediate pain relief; 2) Biofreeze Professional has arnica, boswelia, and MSM which really helps with blood flow and inflammation. But if you can't get ahold of Biofreeze, I'd try something that reduces inflammation.
I have been having hip pain for many years now and recently I have been having pain on the outside of my left knee when completely bent and my weight is on it. ie kneeling. I did some research and figured out it has to be my IT band. I have been doing a lot of different things to treat it before it becomes worse and so far so good. I use a hard frozen squared ice pack and massage my outer thigh (it band) with mild pressure and strengthening using resistance bands. Thanks for this video.
Please please help. I have had consistent pain on the outside of my quad, on the upper mid outside. I am convinced it is the IT Band as if I do something like a leg extension, I get no pain the Quad. I do not have pain on the knee. It is so bad I cannot sleep on one side, as the pressure of the pain is too much. Is this my IT Band do you think?
Mine has been ongoing for 6 years and nothing helps. At this point, I have stopped running. I was 99% a week ago after a year of running. Went for a small jog last week and I'm back down to 5%. :/
I dont believe any of it, ive had some IT band problems on and off for years, but never knee pain! I had a lower back operation 20 years ago, and everything i watch read about IT band "NOTHING" works!!!!! Stretch and roll the TFL you all tell me, well if I can find exactly which muscle it is would be good. All these little muscles are so close together, and on all you people's videos we can never really see what you are doing, or the exact spot you are rolling on! Well ive been doing these exercises for a few weeks now, and all I can say is, I have a massive problem now!!! The burning pain down my leg is 100 times worse, I even have knee pain, which is new!!?? It would seem my cycling life is over, nothing Nothing works, it's just getting worse!!!!!!!!!!!???????????
Watch the whole video. I never roll the IT band. It's a bad idea. IT band syndrome is knee pain. en.wikipedia.org/wiki/Iliotibial_band_syndrome Don't focus on rolling or stretching. Do the things in this video. Don't skip anything. Don't pick and choose. Do them all.
I have it in and the pain is in my knee. Funnily enough the only thing I can do without pain is cycle. Even swimming brings on pain. It would seem I can cycle because the cycling position holds the legs in place with no lateral sideways movement. I don't get pain anywhere else but the side of my knee.
Most of this video is superfluous, the exercises are good, but the rest probably isn't helpful. Stretching and strengthening the glute medius and maximus will fix this issue. Better videos on this issue exist, find them! Enjoy running again!
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](http://i.ytimg.com/vi/UnP2HFcr7FY/mqdefault.jpg)
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](/img/tr.png)
Also posture and running technique is vital.
Im a wildland firefighter, i got this after hiking miles upon miles up hill, down hill, side hill you name it. I hiked up nasty steep terrain. Then started getting nasty sharp pain on the side of my knee. Scared the crap out of me thought i tore something. But rest, ice, heat and some leg work outs helped me. This was probably the worse pain i ever felt.
Pretty late reply but I am struggling with his now I believe. Could you share your workouts?
Thanks I need that for my dad.
greetings from Cali-Col.
Awesome! Hope it helps!
Cascade Chiropractic & Wellness
Thanks for answering,
I've been trying the exercises you suggested and others, could you suggest any other thing as plants or cream? Thanks again.
@@brendagracia8679 I really liked using Biofreeze Professional. 2 big reasons: 1) Immediate pain relief; 2) Biofreeze Professional has arnica, boswelia, and MSM which really helps with blood flow and inflammation.
But if you can't get ahold of Biofreeze, I'd try something that reduces inflammation.
In a day of rehab whats steps should be performed and in what order such as muscle release, strengthening etc?
Yes please, would really appreciate a schedule with reps etc. Had the issue for 9 months now.
3 minths I’m pissee!
*pissed
thanks for sharing
Grrrrr I hate the human body, too fragile too complex.
I have been having hip pain for many years now and recently I have been having pain on the outside of my left knee when completely bent and my weight is on it. ie kneeling. I did some research and figured out it has to be my IT band. I have been doing a lot of different things to treat it before it becomes worse and so far so good. I use a hard frozen squared ice pack and massage my outer thigh (it band) with mild pressure and strengthening using resistance bands. Thanks for this video.
Keep at it! It took a solid 2-3 weeks before I noticed full improvement.
@@PortlandChiropractor 🙏 will do. I think I'm going to do these even when it doesn't hurt anymore 👍
What about a video on PFPS?
I can do that.
Could a knee brace help with this?
Love it.
The pain is on the left leg on the side.... Do they eat something wrong.?
Now. ??? Are u better. ??
Please please help. I have had consistent pain on the outside of my quad, on the upper mid outside. I am convinced it is the IT Band as if I do something like a leg extension, I get no pain the Quad. I do not have pain on the knee. It is so bad I cannot sleep on one side, as the pressure of the pain is too much. Is this my IT Band do you think?
I can't give specific advice over the internet, unfortunately. I would seek some help from a sports chiropractor or sports PT.
@@PortlandChiropractor thanks
how can I find doctors like you around
It's tough but I'd try this map: www.forwardthinkingchiro.com/member-map-1#!map
Typically the people on this map treat like us.
all the manipulations can be done by a physical therapist as well :)
SDSU Grad Video it’s true but not all PTs have the training
Manifesting ❤🙏🙏🙏
I always have that knee pain... Im riding my bike what should i do...
I'd start with the list in the video. I'd also check in on your form as you bike. You might be tracking one knee funny during your stride.
Chris Cooper any update. ?
None of it works. I’ve had this pain in my knee for 16 years. Wish it was this simple to recover it. I’m looking into surgery
Dang! Good luck, best wishes!
th-cam.com/video/q2WKUiH4vUw/w-d-xo.html
th-cam.com/video/utUTJDBr-To/w-d-xo.html
Give these videos a try . It would surely help, but remember take it on at least a week to see chamges
Hope it helps
I’ve done almost all the things mentioned😢😢
I understand it takes long to heal, but how long did it take you to recover?
Sine M it took about 2-4 weeks. I had to also stop running for about 2 weeks to give the inflammation a chance to go down
Mine has been ongoing for 6 years and nothing helps. At this point, I have stopped running. I was 99% a week ago after a year of running. Went for a small jog last week and I'm back down to 5%. :/
@@ukrd94 I have this for 3 years, did you find anything to cure it?
It's been 1 year for me..........still the same pain whenever I try to run...😑
@@ukrd94 did u find a cure
I dont believe any of it, ive had some IT band problems on and off for years, but never knee pain! I had a lower back operation 20 years ago, and everything i watch read about IT band "NOTHING" works!!!!! Stretch and roll the TFL you all tell me, well if I can find exactly which muscle it is would be good. All these little muscles are so close together, and on all you people's videos we can never really see what you are doing, or the exact spot you are rolling on! Well ive been doing these exercises for a few weeks now, and all I can say is, I have a massive problem now!!! The burning pain down my leg is 100 times worse, I even have knee pain, which is new!!?? It would seem my cycling life is over, nothing Nothing works, it's just getting worse!!!!!!!!!!!???????????
Watch the whole video. I never roll the IT band. It's a bad idea.
IT band syndrome is knee pain. en.wikipedia.org/wiki/Iliotibial_band_syndrome
Don't focus on rolling or stretching. Do the things in this video. Don't skip anything. Don't pick and choose. Do them all.
I have it in and the pain is in my knee. Funnily enough the only thing I can do without pain is cycle. Even swimming brings on pain. It would seem I can cycle because the cycling position holds the legs in place with no lateral sideways movement. I don't get pain anywhere else but the side of my knee.
Most of this video is superfluous, the exercises are good, but the rest probably isn't helpful.
Stretching and strengthening the glute medius and maximus will fix this issue. Better videos on this issue exist, find them! Enjoy running again!
gluteus medius does not attach to the ITB
Check out this picture Harvard put out. It does attach. Your body works in chains of movement, not just single muscle actions. imgur.com/a/r0k6oxH