Fix IT Band Pain! Home Routine For Lateral Knee Pain Relief
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- The most effective stretches and exercises to alleviate IT band knee pain now and keep it away for good! Complete routine to help your lateral knee pain from IT band syndrome feel better. Eliminate pain from this common overuse injury and get back to doing the things you love!
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➡️ LINK TO JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
➡️ LINK TO JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
➡️ LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
➡️ LINK TO JARED’S RESISTANCE BANDS/LOOPS: urlgeni.us/amzn/smallresistan...
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MORE GREAT VIDEOS YOU NEED TO WATCH:
✅ HOW TO FOAM ROLL YOUR IT BAND: • How To Foam Roll Your ...
✅ QUAD EXERCISES FOR KNEE PAIN: • 7 Best Quad Strengthen...
✅ HOW TO STRENGTHEN YOUR HIPS AT HOME: • 8 Simple Exercises For...
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WHAT IS THE IT BAND?
The illiotibial band (“IT Band”) is a thick band of connective tissue that runs along the outside of the thigh. It connects the pelvis to the shinbone (tibia) and plays a crucial role in stabilizing the knee joint during movement.
WHAT IS IT BAND KNEE PAIN?
When the IT band becomes tight or irritated, it can cause pain and discomfort along the outside of the knee or thigh. This condition is commonly known as IT band syndrome or ITB syndrome. IT band pain often occurs in athletes or individuals who engage in repetitive activities that involve bending and extending the knee, such as running, cycling, or hiking.
The exact cause of IT band pain is not always clear, but it is commonly associated with overuse or biomechanical issues. These factors can include overtraining (or sudden increase in intensity), poor biomechanics, muscle weakness/imbalance, or lack of flexibility.
HOW TO TREAT IT BAND KNEE PAIN
The best outcomes for IT band knee pain are achieved with a 3-fold approach to treatment:
1. Mobilization - massage and mobilize the tight areas in your hip and thigh
2. Stretching - to increase motion and decrease tension
3. Strengthening - improve the function of the hip and quad muscles to improve function
HOME ROUTINE FOR IT BAND KNEE PAIN
Foam Roller Mobilization
IT Band Stretch
Supine Lateral Hip Stretch
Standing Lateral Hamstring Stretch
Lateral Leg Stretch
Single Leg Bridge
Side Lying Hip Abduction
Hip Hikes
Lateral Band Walks
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try these exercises? Questions? Comments? Ideas for future videos? Leave me a comment below! Also, here's the link to the foam roller video I mentioned: th-cam.com/video/jVvUW4SAMuk/w-d-xo.html Hope you feel better! 🙏🏼
Koli
After panicking after what I thought was a secondary knee injury, and watching hours of diagnostic videos because I don't have health insurance right now, I stumbled on your series regarding the IT Band and am grateful. I am well familiar with IT from years of Pilates, but totally ignored it in my own therapy these last couple of weeks, but today hit gold and did your non IT "stretches" and have near immediate relief. Backstory is I think I had a slight MCL strain a couple of weeks ago, did RICE and stopped doing Pilates and I thought I was better ish. Then after a day of shopping and my three flights of stairs a few times, I was in immense pain the next day in the lateral area. I'm not saying this IT is/was the only issue but totally makes sense with my lack of recent movement as I rested from the medial issue combined with the freezing temps and overworking my knee that day. The release movements provided relief. Thanks for your content sir!
(I am seemingly negative on all of the meniscus tests so yippee for now)
Should you do both legs even if only 1 side is hurting?
Holy crap! I’ve been dealing with pain (sometimes debilitating) for 6 months, and one time through this routine brought instant relief. I might be able to run again someday. Thank you!!!
Great to hear and you are very welcome!
I’m gonna order a tensor fascia latte next time I’m at Starbucks
😂😂😂
That is exactly what I thought when I kept hearing him say it was that it was a coffee drink 😂😂😂😂😂
🤣🤣🤣
This is like finding gold. My hips are tighter than a snare drum and causing knee pain. Can't thank you enough for this series of movements.
My pleasure!
I felt relief in just a few stretches. I was suffering from this IT pain for more than a 100 days. Many thanks 💕🔥
Wonderful news!
I have struggled with this exact issue off and on for years and have spent thousands of dollars on chiropractic care. Now, TH-cam searches later, I find your video and in the middle of my painful night. I literally get out of bed to do the stretches and strengthening in your video and I now have relief!
You are a God send for me!!!! Thank you for your video!
When I wake up tomorrow, I’m going these exercises again, and watching the rest of your videos.
10,000 thank yous and many blessings to you, Sir!
This is amazing. I am so glad you are feeling better and I appreciate you sharing!
I cannot even tell you how grateful I am for your TH-cam videos. I had this pain on the outside of my knee and all of the videos that I see tell you to wrap it but they don't actually tell you how to fix it and then keep it healthy. Your videos always explain how to do the proper stretches how to make sure that you can heal something but also how to maintain it so it does not continue to hurt and come back. This is an amazing video because it shows you how to do things that you're able to do just at home. So thank you thank you thank you thank you so much
I appreciate your comment and support so much! Thank you!
this is amazing
Thank God I found you it was great exercise, so much relief on my IT band pain. It's not completely off, but I feel better.
Thank you.
You are welcome! I am so glad you are feeling better!
Again, here's just the video I need. I have so many weak areas that cause me so much grief!! Thanks for the stretches and also the means to correct these pesky issues.
You're very welcome, J Clark! I hope these and everything else I've shared can really help you! Thanks for commenting.
This is good stuff 💯
Thank you sir
Great tutorial! Thanks!
Thank you so much, Keenan Ranch! I hope these things help you, and thanks for commenting!
Great video. Thank you for your clarity and wisdom
You are so welcome!
You are a blessing!! You have helped me w/so many issues!!❤
I'm so glad!
I just found my new favourite channel
How really helpfull video!THANK YOU!
You're very welcome, Γιώργος Κουτσιούλης! I hope they help you! Thanks for commenting.
Wow, some instant relief! Thank you for sharing these stretches and strength exercises for prevention!
You bet! Glad they are helping!
Hey Jared, just found your channel recently and I‘m impressed by the quality content you make. Short, concise, straight to the point. Keep up the good work!
What videos would you recommend me as I want to take up crossfit but lack the mobility (really neglected sport during my 3 years of Bachelor study and just sitting around😬)?
Best wishes from switzerland😎
Wow this really helped a lot thank you🔥🔥🔥🔥
Glad it helped!
Thank you ❤❤❤❤
You're welcome 😊
Hello, thank you for this. I'm having this IT band pain today after jogging last night, i feel so much pain on my outside right knee and having a difficulty to walk. Glad this video can help me recover. Thank you so so much!
Thank you, cant tell you, how effective /helpful these stretches are magical, 🙏🏼🙏🏼🙏🏼
You're so welcome!
Thank you so much! It healed me immediately 😊
You're welcome!
Although I need to have a knee replacement replaced again, these series of stretches and exercises have helped tremendously. I have to do some of them from my bed, but they still are very effective. Thank you!
You're so welcome!
Thank you so much
You're most welcome!
0:47 that is EXACTLY where I get pain with any squat movement or full lunge extension! I hope my practice through your guidance helps me eliminate this!
Thank you! These exercises really helped. No pain at all when I do these before a run!!
You're so welcome!
I am going to try this tonight and do it consistently for a week. I will comeback to this and let you guys know!
I’m back… I noticed a change in my walking on day two. I did this in the morning and right before I went to bed. It works!!
I just recently started having knee issues and this is the most accurate video so far explaining the symptoms, causes and treatment that I need to start to resolve my knee pain. Thank you for the great content, looking forward to starting this routine and getting well again. Especially the explaination on the movement of the IT band when the leg is bent or straight.
I love your content. I was having knee pain and felt the difference. So many videos to choose on TH-cam; I chose what works and that is your video. I just subscribed. Thank you. 👍
Thanks so much for your support!
This video is so helpful! I have been experiencing IT band pain while running, and I was worried that I might not be able to get rid of it, but doing those exercises/stretches, I feel hopeful now! I was wondering, is it recommended to do the stretches first and then the exercises? I've gotten a lot of mixed opinions on this, so I'd love to hear what you recommend!
Thanks for this perfect timing as my left knee been hurting yesterday cant wait to do this soon for me everyday after work love your channel sooooooooo much love your exercises sooooooooo much
Always great to hear from you, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
So beneficial for IT band issue on my right leg thank you
You are very welcome!
Thank you man
No problem!
Thank you for your time! Realy!! The exercises for the issues that are really important to work on that ur explaining are the ones I have to do but I have L3-L4 disk is very very thin right now & L4-L5 is already fused so is my left SI jont since 1994 I can see that you are very caring in helping us to understand where our pain is coming from & those exercises are very well.done because I've had to study for myself because our medical system in my region is struggling to give me a few minutes of their time The pandemic ready messed it up lSo many shortages Those very U mentioned muscles are being affected also my tendents & legaments are very week also Right siatica was almost severed & pelvis severely deformed These injuries are fr 28 yrs ago Spent 3 mnts hospitalised Did 2 yrs of physical therapy Now after so long im not able to be mobile right now I'm at a standstill just waiting for the day for a call that I'm about to be operated.on😞 again but I I need to communicate with you to learn some someone who knows what he's doing well Blessings & thanks again for being on YT I'm learning so much from U 🙏💗
Thank you for providing this video. I’m looking forward to doing these exercises and I will let you know my progress.
You are welcome! I hope they help!
I m from Mumbai .ur video is useful for me.Thanku
Thanks for this. I have struggled with lateral knee pain for quite some time, flaring up after I play tennis or go for a walk. This has really helped me.
Happy to help!
Just started on this today, I hope I am diagnosing myself correctly :) Do you have a downloadable sheet with graphics of stretches and exercises? That would be helpful. Thanks!
Thank you. Thank you. Thank you. This help me so much and was much more effective toward my recovery than the physical therapy sessions I was having in person. You are my new “go to” PT. So appreciate!
You are so welcome!
Thanks allot sir ❤❤❤❤
All the best!
Thank you so very much!! I’ve struggled with right side IT band problem for a while now and I did the stretches in this video today and WOW I already feel some relief! Thanks for your expertise!!
You are so welcome! I am glad this was helpful for you!
Hey Jared, thank you for all of the helpful videos! I just started doing hip abductor exercises for my knees wanting to bow in and major IT band pain followed. Is there way that I should combine those exercises with the stretches you’re talking about here? Thank you!
Have been having this pain for quite some time now after training sessions. Today when I woke up I could barely walk from the pain. Just finished with the stretches and it's like it never happened. Thank you for sharing, keep up the good work!
Wonderful news!
Hi Jared. Great video. Could you give some advice on how many of the mobilization, stretching and exercises that should be done? Like should one do them all every day or a couple of each? Also let's say you don't get any relief? What would be the next step?
Thank you for a great video exercises 🙏 I have just got rid of pes anserine bursitis but now instead having problems with the IT band. Can these problems cause the swollen and stiff knee I have every morning?
My outside part of the right knee pain after i start running for 500m. It is a sharp pain that doesnt let me run after 500-700 meter. Also, evey time i try running I get this sharp pain and then i have to relax for next 24 hour . I finally gave up running due to the pain. But know atleast i know what is the issue. I will try your excerise hope it works out. I will update this post after 2 months.
Thanks u sir.
Most welcome!
Great video. I was wondering how frequently would you recommend doing this routine? 1-3 times per week?...
Thank youuu very mucchhhhh❤
You are welcome!
Thank you!
Great timing, as I have experienced that pain during the night.
My glutes are rather weak and my balance is no longer what it used to be.
You're very welcome, Vera H! I hope they help you! Have you seen my "How To Improve Your Balance" video here on TH-cam? It might give you some good ideas as well. Thanks for commenting.
Omggg thank you so much for this video! I did some of these exercises. My outer right knee hurt Everytime i squated to pick something up from the floor and not no more! I just put it to the test and i was scared to squat again and no more pain. 🎉yayyy! Thank you!
Wonderful news! You are welcome!
These helped with the pain and tightness down the outside of my right leg. I also have an issue with the inside of my right hip in the initial area. What do you recommend for that?
Thanks for this video Jared! My Left side IT has just started giving my problems after running, although hip and glute mobility has always been an issue. How many times a week should I dedicate to this program...are we talking every day or 3 times per week? Thanks again for the content!
Thank you! I suffer with IT band issues. I do these stretches and strength exercises several times a day, it is immediate relief on the lateral area of my knee. After a while of walking or sitting it begins again but these videos have helped me suffer less. I also have SI issues which your videos help with. I have had PT for both but being able to do these whenever I want at home as need is a blessing. Thanks again!
You are welcome! I am glad you are finding these helpful!
hello! how often should i be doing these workouts?
Great channel very informative but as you say quality over quantity applies for the videos too, there are too many videos for one specific area (back pain, core, neck etc) it's redundant and loosing the value.
What would be the best video for lower back pain, core, strengthening (bodyweight / Resistance) ?
Hi can you tell how often to do these exercises I have a marathon in April
Hey. love your channel For me, the pain in this point you refer to was caused after falling on the side (during the volleyball game). Now this causes limitation in leg flexion, such as squatting or lifting a bent leg forward, as when wearing shoes. Is this the same problem? Or is it something else? Thanks in advance.
This did the trick
I actually have some outside knee pain often when i play table tennis. Might be this one, i also have bowed legs and i think sometimes when i play i lock my leg leaning behind on my knee and maybe thats not good if im not warmed up enough. Im gonna try some stretching, that is also what my kineto therapist recommended me some while ago
Hello.
I feel pain in my knee (like a shock) whenever I do a standing forward bend (toe reaches) or similar exercise (this is the only way I could recreate the pain. I tried many tests).
I also feel pain whenever I run for more than 20min.
Please, if you have any info about the possible diagnosis, share it with me. I have a problem with my Health insurance (I wouldn't be able to get it checked right now).
I had this condition for a year now. I didn't care about it at first, but I learned recently that some conditions can cause arthritis and this got me worried.
How often should you stretch and strengthen per day?
I suffer from repeated IT band pain when I run consistently multiple times a week and been having trouble with my glute medius for a while - the hip hikes feel like a great way to strengthen them.
I hope this routine is helpful for you!
Hello good evening.
I've been having pain on my hips down to my outer knee.i think my initial back pain csused it. It has really affected my performance on the field..what should i do to get rid of it.?
I have winged scapula, rotator cuff tendonitis and rounded posture in general. What should i fix first or are they all related?
Im almost 1.5 years post surgery for acl/meniscus surgery. I had a hamstring graft and been working hard on getting muscle back. I've had this IT band problem for over 4 months now. It's all lateral knee pain. How long does IT syndrome last? or could it be a reinjured lateral meniscus? or possible LCL strain? The stretches do feel a lot better short term
If we are having lateral knee pain, first we need to do stretches till the pain is completely gone and then do the strengthening or follow this tutorial fully with the pain?
Hey doc, I had a pair of boots on, I tried taking them off as you would and when I pulled them off it felt like my tenants crossed, it was sore but thought it would be fine. I woke up in bad paid, how do I know if it’s this or an lcl I’m worried I tore something in my knee, but also I have bad hip flexors , and sadly don’t stretch much . Currently It hurts to sway my leg side to side. what’s your diagnosis?
Hello! Why my lateral side of the knee hurts while doing the extension after 5 weeks of ACL and meniscus surgery , is this also a iliotibial band?
Hey there how often should I do these exercises????It’s been 18 days since my pain started I was walking up and downstairs constantly for a couple of hours. The last hour both of my knees hurt so much. I could barely walk or get up. I went home and I couldn’t even move without pain (both knees on the outside) the next day I was walking funny and still felt pain in both knees. After 3 days my left knee was 100% but my right knee still feels a little odd and it hurts a little when I go downstairs but not up.
QUESTIONS: How often to do this treatment (Daily, 3 x's per week)? Once the pain has been eliminated, then how often to do this routine for maintenance to keep the pain from returning?
Hi I have a marathon in April and both it bands are really painful how many times a day or week am I supposed to do these exercises?
So if i have this pain after a bad landing on the left leg in a soccor match , these excersises will help me rehab or IT syndrome is something different than my case ?
How much more days take to cure IT band?
i normally have this pain while playing soccer it’s reduced a lot and doesn’t hurt to much when playing or running but when i do a hard quad stretch grabbing my foot with my hand and pulling my foot more inside i feel soreness in the outside of my knee, is that my head playing with me or is it something i should worry about? because it’s kind of my way of testing it and i tell my self if it feels uncomfortable to do that then i’m not good to play, please let me know, thanks!
How many times per week?
I would like to know if a person having sciatica can do these exercise for knee pain ?
Plz note who can do these exercices
What about the inside bottom of the knee and popping sounds?
I developed an IT band stretch after a month of my left knee replacement.. Could i do these exercises..
What would cause for that tendon to cross wrong at the back as that's what it feels like for me, I can't kneel on my knees with my lower legs under my bum for long as I have to shoot up & straighten my leg so fast as it goes to cross and it's painful ?
Is normal/ okay for The standing stretch’s hurt that area ? I feel the stretch but u can’t hold for more that 15 sec because it hurts
Thankyou for your videos, I have suffered with this for a couple of years now. It started after I ran a marathon race 2.5 years ago. Now my whole leg is painful especially the ankles. I also had a sciatica nerve flared up as well the pain was the most horrible thing ever. I have sciatica pain in both legs now. What can I do to help heal this?
Depends on where the sciatica is coming from, Nan's Global Kitchen. In order to treat it effectively you must first know the source. I've got a video here on my channel to help figure it out, but ultimately I always recommend people go in and get looked at by a local physical therapist or medical provider. Good luck!
@@toneandtighten Thankyou so much! The sciatica is coming from my lower back I can't remember the term L something. It was diagnosed by a Chiro doc 2 years ago he sent me for MRI which I was terrified to get!
I have that left lateral knee pain and swelling as I busted it I guess from hiking. I need this exercises.
I hope it helps!
I've always strengthen exercises but never the stretches an I went to PT? Wonder why they never showed me these. They really work
I am glad you found these helpful!
Bruh thank you
I've had that tight it band causing knee pain. Also I had external snapping hip until I strengthened the g. Medius and did tfl stretch.
Could you do a video on external snapping hip?
Your routines are great!
I'm sorry to hear about your hip and knee pain, Richard. Sounds like the definitely could be related. I hope these help with the IT band, and that's a great suggestion on the snapping hip video. I'll see what I can do. Thanks so much!
@Tone and Tighten thanks!
My knee will bother me from time to time because of my IT band, how often should I do these stretches to avoid that? Is once a week enough?
I would say it depends on how much and how often it bothers you, Sherry. For a recurring injury, I would say at minimum once a week for maintenance. Hope that helps!
Hey there, i really think that a follow along version would do more for me. Its a bit anoying to stop the video every time. Just a recomendation tho.
Good work keep it up =)
Thanks for the tip!
What injury am i suffering from, my side knee hurts, i can’t walk uphill and down hill and can’t even bend my knee, i can’t even jump or run
Guys please tell me what injury am i suffering from
This program didn’t do much on the day I first did it but the next day I was almost pain free
Great news! Glad it is helping.
@@toneandtightenthank you so much. Any step towards being comfortable with how my body functions is a lot. The video is straight to the point, great sound and editing. Off to watching other videos on this channel, especially on foam rolling
Can’t do those exercises.
❤️💖❤️💖🙏💖❤️💖❤️
❤❤❤
Not doable unless you are younger. Arthritic knees will not bend like that. You have other stretches that work with my knees.
You're exactly right, Mary! I hope the other knee videos I have with gentler stretches and exercises help you!
My doctor told me i have torn ligament 😒
I see me getting stuck in this position.
I went to orthopedics
Bunch of nuts. No one told me this is the problem . If you dont need surgery for them here to milk your insurance they cant help you😢
I see people rolling the itb. Waste of time. I used to do it.
You're exactly right, Richard. It's a tendon - you can never "stretch" it or "loosen it up". As indicated in this video, your best bet is to work on the muscles that control the IT band instead. Thanks for sharing!
Thank you so much for this video, it couldn’t have come at a better time !!! 👍🫶🏼💃🏼
You're very welcome, Freebird! I hope these exercises help you! Thanks for commenting. 🙏🏼