You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.
18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why TH-cam rocks!
Thanks so much for watching and taking the time to comment. We really appreciate it. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
You are a brilliant man. I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.
Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽
As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis. Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure. The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having. I will download the PDF and get going. Words cannot express how much I appreciate this. Thanks, Frank K
Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!
These exercises feel amazing! I love the anatomy at the beginning so I understand what is going on and all the great information not only on which exercises to try but why they work. You are amazing! Thank you!
Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on TH-cam. Finally feeling confident that this flare up will finally resolve.
I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
Six months after total left knee replacement and 56 PT visits…….was flexible but still very stiff along the IT band area. Your exercises were the only muscles treatment that really worked. Thank you so very very much.
Super explanation of physical functioning as well as workout purpose. The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.
For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️
Couch, you are helping me a lot with my knee, Back, hips and IT band. after exercise released my IT band..its not locked any more. Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.
When I go for a run, I always come home with stiff IT bands, right at the knees. Today I followed your tips, especially the midline activator and wow, what a difference! With every step of the run I could the activation more along the midline of my legs and I realized how much pressure I was putting on the outsides of my legs, right along the IT bands. I've been running wrong this whole time, lol! Just arrived home and zero tightness in the IT bands! Just a pleasant burn along the insides of my thighs, for the first time. What a game changer! Thank you!
I started to run a year ago. I ran three marathons. Now I have pain in my outside knee because of the IT band since one month. I am not able to run more than 10 minutes. I will start doing your exercises in this video. I hope I will get rid of this pain soon and run like before. There are many other videos on ITB but I feel your exercises will work. 🙏 Thank you.
Hi, and thanks for letting us know. Please do these exercises 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there. Talk to you soon :) - Coach Joshua, Team PM
@ Thanks coach. I will do sure. Do you recommend to stop running the 10 minutes daily and follow these exercises only for 4 weeks? I am afraid of losing my fitness
I appreciate these exercises because the IT band is what is so problematic for me. You confirmed what I've been wondering all along: My outer hip click is most likely due to a tight IT band. Additionally, that every person reacts to exercise differently because of varied issues. Your inner hip clicking video is what attracted me to PM.
I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!
This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽
Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.
Hi, and thanks for letting us know. Please, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues. The initial exercises are far more gentle: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
The anatomy program up front is The Nazz! You have really developed the ability to explain things to us who are not schooled in A-P-Kinesiology. Thank you!
without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.
Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.
Wow! So happy to help. Keep us posted on your progress :)
10 หลายเดือนก่อน
I have been coming back to your videos with hip and weak glute issues as well as a really tight IT band. I am only 4:30 into the video and you are absolutely amazing! This information and your ability to communicate it unparalleled!
Moving from belief to understanding is such a journey. I have recently started running long distances and the pain in my outer knee was marked off in my head as a genetic issue since my father used to complain of the same. I had no idea at all that the tension in my hip was linked to the pain in my knee. This video really helped me understand the problem and I know that I can do something about this rather than moping on my genetics. Thank you once again on how beautifully you have made this video.
Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.
I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
@@PrecisionMovementCoach I tried all of these moves after rest and found these most helpful (new for me)... Slumpy Psoas Activator Reverse Lunge & Twist. I've experienced "whack-a-mole", fix one area, then it moves elsewhere. It happens when I strengthen areas without strengthening others enough. Right now, right lower back gets really crampy-like after walking briskly. My hips have opened up more due mainly to more recovery time and strengthening weak areas from the ground up. Finally able to do a forward fold when rested. At this time, my lower back is weakest and crampy on my right side after walking or running 3 miles. 72 years old. I keep strengthening from the ground up regularly to keep everything strong without overstrengthening any one area more than another. Feet, ankles, legs, glutes 2 days a week. Abs, sides, entire back 2 days a week. Shoulders, arms, chest 2 days a week. Grateful evetyday for being able to move as well as I do. Currently using isometrically the back extension machine both feet planted to strengthen.
That's excellent work so far. If you want to make more targeted progress, start the Foundation for Movement Longevity (FML) program. Our free content is good, but it is just Band-Aids. FML is much more comprehensive and will help you address multiple issues simultaneously: www.precisionmovement.coach/fml In any case, we are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
I fixed my IT band once and looked like for good, took about a year. Figured it all out by myself since I had personal training degree and cert. Well now since I been kicked out of the only two gyms in town for not abiding by any mandates, 8 years later my IT band pain is back and it is torture. Never stopped doing stretches that I thought helped me in a first place. Well seems like big disbalance happened in my muscles since I am working out now only outside with DBs, KTs and TRX. So no machines and no leg curls now since I do them on SB and it is freezing outside so I wasn't feeling like that. I guess my hamstrings and gluteus maximus got weakened even thou I don't feel like that. Running and hiking only made it worse. Loved your presentation the most. Very helpful, gonna be incorporating them into my exercise routine. Thank you.
I have been dealing with IT/Psoas issues for over 30 years as a result of a childhood injury and subsequent hip replacement. I have been to PT numerous times with unsuccessful out comes. NO ONE HAS EVER EXPLAINED THIS TO ME LIKE YOU HAVE. Many many thanks for this video and the others I have benefited from. You are a Godsend. I am so glad to have found you sir.
So happy that you have found us. We love making content just like this for people just like you. Let us know if you need any more advice or assistance :) - Coach Joshua, Team PM
I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.
I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.
So happy that you found us. Keep doing the exercises for a couple of weeks and then get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video. The NP suspected my IT band and after watching this perhaps it is and not a torn minicus. I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip. I'm going to try these exercises and explanations help it make sense. I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.
Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!
Just starting the last exercise...the reverse lunge twist. It's tough! Thanks, Eric, for being very specific about how you perform each exercise. I am alternating these exercises every other day. I do the hip pocket exercises on the alternate day. I am hoping that alternating will get the result eventually. My body can't perform both in a day.
Wonderful content. I found in most cases, due to lifestyle, it's the ass muscles are weak, making it band to compensate. Leg raises helped a lot, stretching along with strengthen tfl and other muscles should be greatly benificial..your content is very holistic which I like. Improves overall body. People would like specific for some reasons like lazy people today 😂
Glad that you think so! Try out the exericses and let us know how it goes. We really appreciate you stopping by to check out the content and comment :) - Coach Joshua, Team PM
👍My TFL has been overworked bc glute max, hamstrings and psoas are weak. I'm doing these exercises 3 days week...do you recommend adding glute bridges, lightweight back squats, single leg RDL's?
@@PrecisionMovementCoach Thanks alot! The strange thing is...I've been stretching and doing crab walks with a band, planks, single leg RDL and hip flexor strengthening 1-2 times/wk for 8 months and glute medius/hip flexors/quads feel strong. Do you see runners with IT band pain where glute max isn't carrying enough of the load?
🎯 Key points for quick navigation: 00:00 *🎯 Introduction to IT Band Syndrome* - Overview of iliotibial band syndrome and its impact on runners and cyclists - Limitations of stretching and foam rolling for relief - Promise of strategies for lasting results 01:25 *📊 Anatomy of the IT Band* - Detailed explanation of IT band structure and related muscles - Role of tensor fasciae latae, glute medius, and glute maximus - Relationship between IT band and vastus lateralis 03:32 *🔍 Functional Considerations and Risk Factors* - Compensatory mechanisms involving TFL, glute max, and iliopsoas - Three categories of risk factors: structural, functional, and compensatory - Impact of sitting on muscle function and IT band tension 07:26 *💪 Exercise 1: Active Self Myofascial Release* - Technique to separate IT band from vastus lateralis - Step-by-step instructions for proper execution - Duration and focus areas for the exercise 09:11 *🪑 Exercise 2: Slumpy Psoas Activator* - Activation of psoas muscle in seated position - Variations to minimize TFL involvement - Sets, reps, and duration recommendations 11:20 *🦵 Exercise 3: Lateral Hamstring Activation* - Technique to activate biceps femoris for tibial external rotation - Proper positioning and execution of the exercise - Sets, reps, and hold time guidelines 13:01 *🏋️ Exercise 4: Monster Band Walk* - Use of resistance band for glute activation - Key cues for proper form and muscle engagement - Recommended sets and repetitions 14:16 *🎯 Exercise 5: Midline Muscle Activator* - Band-assisted exercise for hip stability and alignment - Importance of metatarsal pressure and proper form - Sets and repetition guidelines 16:34 *🔄 Exercise 6: Reverse Lunge Twist* - Technique to stretch TFL and activate glutes - Focus on maintaining alignment and proper execution - Recommended sets and repetitions 17:54 *🏁 Conclusion and Resource Offer* - Recap of exercises and their benefits - Offer of free PDF cheat sheet with exercise details - Encouragement for viewer feedback and engagement Made with HARPA AI
Wow, thanks for that. Also check out the resources in the video description for more great points. We appreciate the support :) - Coach Joshua, Team PM
Thank you so much I’ve been suffering from sciatic pain in my right hip and IT band tightness these exercise are going to help me tremendously Thank You very much
@@PrecisionMovementCoach I am doing all of them as I am not sure which one will benefit me the most - I have been also following your TFL workout (3 step program) - my TFL seems to be sore all the time. Is this redundant?
Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.
OK I never review things but this was really good. My knee has been swollen for over a week. I think it was because of thigh compression wrap that I forgot to take off after training and it inflamed the IT band. The video helped me to actually know what was happening. But I do hope the swelling goes down soon. The only thing not covered that would have been helpful is can I still train legs during this process and can I train for an upcoming tennis tournament. I think this would be helpful to everyone. No one wants to stop training completely if at all possible as long as there is no risk of permanent damage
Hi and thanks for the review! Contrast therapy will help you to further reduce the swelling: th-cam.com/video/Xswl-eRKOX0/w-d-xo.htmlsi=u4LkY5fkrTSS2Lgg You can still train as long as the exercises do not cause further pain or inflammation unless you can modify them to do them pain-free. Modifications include moving slower and smaller. Let us know if you have any more questions :) - Coach Joshua, Team PM
WOOOOOW. I am searching the whole year info abou fascias, muscles, pain, nerves. And im telling you guys, thid man is really deep, hes correct, and he really really knows whats going on. Thank you for sharing great videos with people, you are great!
You are welcome and we are glad that you think so! Thanks for taking the time to let us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you that’s exactly what I need to hear I recently went to see an orthopedic dr for knee because it was swelling the+X-ray show inflammation and a light arthritis no big concern but dr never mention this I will do this exercise it will help me with my tennis .
Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?
Hey! That is so great to read. Thanks for trusting us to guide your efforts. Sorry for any confusion. Please ignore cycles for now and focus on sets and reps. Let us know if you have any more questions :) - Coach Joshua, Team PM
Nice video. I love the intro and autonomy section. Are these excercises enough alone for tight it band and knee pain recovery or should you do alongside other excercises?
Thanks, and I'm glad you like it. Try these out 2 - 3 times weekly for at least 4 weeks before trying something else. Please keep us posted on your progress :) - Coach Joshua, Team PM
This is an incredible routine! I've had a horrible IT band for over 25 years (lateral meniscus surgery) and I can't believe how much better it feels after doing these for a week. But Spine Control is genius and the reason I now have the kinesthetic awareness to realize the IT band was the cause of most of my issues, and now I have the strength to do these properly. I couldn't do the midline muscle activator without back pain when I first tried it last year during Hip Control, but now that I finished Spine Control I can do everything else with proper form. Coach E and the PM team are amazing!
Zaire! It's an honour to be of service to you and your health. Thank you for following along and trying our stuff out, it means a lot! - Coach E & Team PM
@@PrecisionMovementCoach I can't believe how much I have improved by staying committed to this routine and many others in ROM Coach! My left leg is almost back to fully functioning and looking normal (it was shifted laterally for so long the muscles looked different) and my hip and lower back function is almost optimal! I honestly can't thank you guys enough! Playing with my sons and golf are so much more enjoyable. Anyone who complains of an injury to me gets a PM link ASAP!
Hi! I found this video while searching for relief for a combo ITBS/lower-back pain/sciatica and, wow, thank you so so so much. I have one question: when doing the seated (bench) exercises, how can I keep my shoulders and neck from jumping in and clinching up? I’ve tried working through your instructions a few times, but can’t seem to solve it. Thanks in advance for any help you can give on that issue. And thanks so much again for offering your talents and care to the world with channel and this video!
Glad it was helpful, and thanks for watching. Try making your movements much slower, smaller, and supress the unwanted compensation patterns as soon as they arise. Take deep, full, slow breaths, and try to stay as relaxed as possible. Keep us posted on your progress and let us know if you ever have more questions :) - Coach Joshua, Team PM
Wow! This is the best channel ever. THANK YOU for the time you put into all the explanation. When I've gone to physical therapy I've never gotten any info. They just tell me to do this or that exercise. THIS was so refreshing. I have one question.... Can a problem with the IT band cause knee pain that occurs when trying to walk down steps?
You’re welcome Dawn - people like you whom appreciate learning the why behind the what are the people we do this for! Descending stairs is tough on the knees and many issues can contribute including IT restriction. Also gotta look at hip and ankle/foot function! - Coach E
I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you
Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!
I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.
I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.
Much appreciated!
Facts!
Coach E your a consummate professional the world is lucky to have people like you, ITB issues solved and your exercises are part of my routine ,
I totally agree 👍🏾
Lol, I’ve been in two different practices for pt and I’m STILL getting more effective help here!!!!
Most underrated channel on youtube, I love the educational background behind everything
Thanks!
18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why TH-cam rocks!
Thanks so much for watching and taking the time to comment.
We really appreciate it.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
You are a brilliant man.
I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.
Happy to help :)
Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽
Thanks for your support and keep us posted on your progress :)
As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis.
Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure.
The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having.
I will download the PDF and get going.
Words cannot express how much I appreciate this.
Thanks,
Frank K
Frank, it was made for you, personally. ;-)
- Coach E
Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!
Awesome!
Danke!
These exercises feel amazing! I love the anatomy at the beginning so I understand what is going on and all the great information not only on which exercises to try but why they work. You are amazing! Thank you!
Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on TH-cam. Finally feeling confident that this flare up will finally resolve.
Thanks for following along and for your kind words :)
Keep us posted on your progress!
- Coach Joshua, Team PM
dd u get better?
@@pelinpolat5067 I’ve used him for several injuries and he helps me understand and heal fast, he’s the absolute best.
By far the best IT Band Syndrome video I've come across
Wow, thanks!
I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
The computer model made it very clear how this all works. Excellent explanation. Thank you for these great exercises!
Glad that you liked it and you are welocme.
Thanks for following along :)
Six months after total left knee replacement and 56 PT visits…….was flexible but still very stiff along the IT band area. Your exercises were the only muscles treatment that really worked. Thank you so very very much.
Nice work and thanks for sharing that :)
- Coach Joshua, Team PM
Super explanation of physical functioning as well as workout purpose.
The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.
Hi and thanks for stopping by!
We really appreciate you trying it out and commenting :)
- Coach Joshua, Team PM
For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️
Thanks for watching and keep us posted on your progress :)
Couch, you are helping me a lot with my knee, Back, hips and IT band.
after exercise released my IT band..its not locked any more.
Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.
Great to hear!
This man is fixing my static hips one video at a time! My plantar pain is GONE after doing hip work
Yasssss!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
When I go for a run, I always come home with stiff IT bands, right at the knees. Today I followed your tips, especially the midline activator and wow, what a difference! With every step of the run I could the activation more along the midline of my legs and I realized how much pressure I was putting on the outsides of my legs, right along the IT bands. I've been running wrong this whole time, lol! Just arrived home and zero tightness in the IT bands! Just a pleasant burn along the insides of my thighs, for the first time. What a game changer! Thank you!
Hey I'm curious to how often you did these, and when you did them? Right before a run? Daily? every other?
That is so awesome to read!
Thanks for sharing that :)
- Coach Joshua, Team PM
I started to run a year ago. I ran three marathons. Now I have pain in my outside knee because of the IT band since one month. I am not able to run more than 10 minutes. I will start doing your exercises in this video. I hope I will get rid of this pain soon and run like before. There are many other videos on ITB but I feel your exercises will work. 🙏 Thank you.
Hi, and thanks for letting us know.
Please do these exercises 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there.
Talk to you soon :)
- Coach Joshua, Team PM
@ Thanks coach. I will do sure. Do you recommend to stop running the 10 minutes daily and follow these exercises only for 4 weeks? I am afraid of losing my fitness
Stop running for now.
You will regain your fitness once you have addressed the root cause of your issue :)
- Coach Joshua, Team PM
Thanks! Starting today...
You are welcome and thanks for the update :)
I appreciate these exercises because the IT band is what is so problematic for me. You confirmed what I've been wondering all along: My outer hip click is most likely due to a tight IT band. Additionally, that every person reacts to exercise differently because of varied issues. Your inner hip clicking video is what attracted me to PM.
That is so great to read!
Thanks for sharing that and for being so inspirational.
- Coach Joshua, Team PM
I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!
Great job!
You will definitely improve with time and practice.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
THANK YOU!!! I KNEW you had to address "muscle" not just "topical mechanical tools. Bravo!
Thanks :)
This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽
Great to hear!
thank you SO MUCH. your video helped my elderly dad have so much more relief 😭😭🙏🏻🙏🏻
You are so welcome!
We are so happy to read that. Thanks for helping him out :)
Let us know if you ever need more assistance.
- Coach Joshua, Team PM
Best video I’ve seen on this issue by a long long way. Great work.
Thanks!
Thanks!
No problem!
Thanks for the support!
Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.
Nice work :)
Yours are the first exercises that increase the pain above my knee. Everyone else’s are too intense for my pain that rest has not helped
Hi, and thanks for letting us know.
Please, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues. The initial exercises are far more gentle:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
The anatomy program up front is The Nazz! You have really developed the ability to explain things to us who are not schooled in A-P-Kinesiology. Thank you!
Thanks!
without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.
You are welcome and keep us posted on your progress :)
Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.
Wow!
So happy to help.
Keep us posted on your progress :)
I have been coming back to your videos with hip and weak glute issues as well as a really tight IT band. I am only 4:30 into the video and you are absolutely amazing! This information and your ability to communicate it unparalleled!
Wow, thanks!
We really appreciate you trusting us to guide your efforts.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Moving from belief to understanding is such a journey. I have recently started running long distances and the pain in my outer knee was marked off in my head as a genetic issue since my father used to complain of the same.
I had no idea at all that the tension in my hip was linked to the pain in my knee. This video really helped me understand the problem and I know that I can do something about this rather than moping on my genetics.
Thank you once again on how beautifully you have made this video.
Glad you enjoyed it!
Any improvements? I’m on the same boat, ive just started get IBS 😅
Dude you are the man! This is 100 times more informative than even my sports med doctor! Keep it pushin man
Much appreciated :)
Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.
Appreciate that.
I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running
You can do it!
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
@@KuvejtJPG Nice!
Your internal snapping hip video was absolute gold! Could you do a similar deep dive into external snapping hip? I’ve had one for almost a year now.
Ah, this video might as well be it! My TFL definitely feels constantly tight.
Thanks, Coach E, for all the options on IT Band.
I must try these at the gym tomorrow to see which works best.
You are welcome and thanks for trying them out.
Let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach
I tried all of these moves after rest and found these most helpful (new for me)...
Slumpy Psoas Activator
Reverse Lunge & Twist.
I've experienced "whack-a-mole", fix one area, then it moves elsewhere.
It happens when I strengthen areas without strengthening others enough.
Right now, right lower back gets really crampy-like after walking briskly.
My hips have opened up more due mainly to more recovery time and strengthening weak areas from the ground up.
Finally able to do a forward fold when rested.
At this time, my lower back is weakest and crampy on my right side after walking or running 3 miles. 72 years old.
I keep strengthening from the ground up regularly to keep everything strong without overstrengthening any one area more than another.
Feet, ankles, legs, glutes 2 days a week.
Abs, sides, entire back 2 days a week.
Shoulders, arms, chest 2 days a week.
Grateful evetyday for being able to move as well as I do.
Currently using isometrically the back extension machine both feet planted to strengthen.
That's excellent work so far.
If you want to make more targeted progress, start the Foundation for Movement Longevity (FML) program.
Our free content is good, but it is just Band-Aids. FML is much more comprehensive and will help you address multiple issues simultaneously:
www.precisionmovement.coach/fml
In any case, we are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I can't wait to try these. I've had pain for years. THANK YOU!
You got this!
In my opinion these are best used technique to help with this syndrome. Reason for subscribing. Cheers.
:)
A great lesson on this. Thank you Coach E 🙏
My pleasure!
I fixed my IT band once and looked like for good, took about a year. Figured it all out by myself since I had personal training degree and cert. Well now since I been kicked out of the only two gyms in town for not abiding by any mandates, 8 years later my IT band pain is back and it is torture. Never stopped doing stretches that I thought helped me in a first place. Well seems like big disbalance happened in my muscles since I am working out now only outside with DBs, KTs and TRX. So no machines and no leg curls now since I do them on SB and it is freezing outside so I wasn't feeling like that. I guess my hamstrings and gluteus maximus got weakened even thou I don't feel like that. Running and hiking only made it worse. Loved your presentation the most. Very helpful, gonna be incorporating them into my exercise routine. Thank you.
Thanks for trying it out and keep us posted on your progress!
- Coach Joshua, Team PM
Kicked out of 2 gyms for not following simple rules to protect yourself and others.
Way to go Karen
@@daveg7894 only Karens fallow tyranical rules, Karen dave g
I have been dealing with IT/Psoas issues for over 30 years as a result of a childhood injury and subsequent hip replacement. I have been to PT numerous times with unsuccessful out comes. NO ONE HAS EVER EXPLAINED THIS TO ME LIKE YOU HAVE. Many many thanks for this video and the others I have benefited from. You are a Godsend. I am so glad to have found you sir.
So happy that you have found us.
We love making content just like this for people just like you.
Let us know if you need any more advice or assistance :)
- Coach Joshua, Team PM
I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.
You are welcome and plese let us know how you are doing now :)
- Coach Joshua, Team PM
You’re one of the best physio guys I watch, another great vid
Thanks!
I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.
So happy that you found us.
Keep doing the exercises for a couple of weeks and then get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
Very informative. Thx for sharing. Continued blessing.
Thank you! You too!
Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video.
The NP suspected my IT band and after watching this perhaps it is and not a torn minicus.
I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip.
I'm going to try these exercises and explanations help it make sense.
I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.
Definitely try out these exercises and consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for recommending this! :)
Excellent Excellent video!! Thank you!!
You are welcome!
i have seen many many exercises but this one was the best and helped me a lot thank you 🙏
Great to hear!
Thanks for stopping by and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach gladly 🙏
Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!
You are welcome and thanks for following along :)
These are amazing. Legit movements and not just Jane Fonda leg lifts.
Yeah, but... How else will we get BUNS OF STEEL?!?
Best explanation I've heard
Wow, thanks!
Just starting the last exercise...the reverse lunge twist. It's tough! Thanks, Eric, for being very specific about how you perform each exercise. I am alternating these exercises every other day. I do the hip pocket exercises on the alternate day. I am hoping that alternating will get the result eventually. My body can't perform both in a day.
You're so welcome!
You are a PM superstar :) :) :)
Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.
Our pleasure!
This is really excellent. Thank you. I’ve been hobbling around for six weeks and feel hopeful for the first time.
Great work!
Excellent exercises, and very well explained! As many before also said, my regular PT would not come up with these!
Glad it was helpful!
A great video, with very clear instructions, has helped with the pain in my left leg. Hopefully, I will be up and running again soon.
Glad it helped!
Thanks for stopping by and trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Excellent exercises
Thanks!
Wonderful content. I found in most cases, due to lifestyle, it's the ass muscles are weak, making it band to compensate. Leg raises helped a lot, stretching along with strengthen tfl and other muscles should be greatly benificial..your content is very holistic which I like. Improves overall body. People would like specific for some reasons like lazy people today 😂
Outstanding content...I'm navigating IT band pain now from ramping up too quickly after racing a marathon.
Glad that you think so!
Try out the exericses and let us know how it goes.
We really appreciate you stopping by to check out the content and comment :)
- Coach Joshua, Team PM
👍My TFL has been overworked bc glute max, hamstrings and psoas are weak. I'm doing these exercises 3 days week...do you recommend adding glute bridges, lightweight back squats, single leg RDL's?
Stay away from those for now until you address the root cause of your issue with our content :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks alot! The strange thing is...I've been stretching and doing crab walks with a band, planks, single leg RDL and hip flexor strengthening 1-2 times/wk for 8 months and glute medius/hip flexors/quads feel strong. Do you see runners with IT band pain where glute max isn't carrying enough of the load?
Do you mean to ask if that is common becuase it is.
- Coach Joshua, Team PM
🎯 Key points for quick navigation:
00:00 *🎯 Introduction to IT Band Syndrome*
- Overview of iliotibial band syndrome and its impact on runners and cyclists
- Limitations of stretching and foam rolling for relief
- Promise of strategies for lasting results
01:25 *📊 Anatomy of the IT Band*
- Detailed explanation of IT band structure and related muscles
- Role of tensor fasciae latae, glute medius, and glute maximus
- Relationship between IT band and vastus lateralis
03:32 *🔍 Functional Considerations and Risk Factors*
- Compensatory mechanisms involving TFL, glute max, and iliopsoas
- Three categories of risk factors: structural, functional, and compensatory
- Impact of sitting on muscle function and IT band tension
07:26 *💪 Exercise 1: Active Self Myofascial Release*
- Technique to separate IT band from vastus lateralis
- Step-by-step instructions for proper execution
- Duration and focus areas for the exercise
09:11 *🪑 Exercise 2: Slumpy Psoas Activator*
- Activation of psoas muscle in seated position
- Variations to minimize TFL involvement
- Sets, reps, and duration recommendations
11:20 *🦵 Exercise 3: Lateral Hamstring Activation*
- Technique to activate biceps femoris for tibial external rotation
- Proper positioning and execution of the exercise
- Sets, reps, and hold time guidelines
13:01 *🏋️ Exercise 4: Monster Band Walk*
- Use of resistance band for glute activation
- Key cues for proper form and muscle engagement
- Recommended sets and repetitions
14:16 *🎯 Exercise 5: Midline Muscle Activator*
- Band-assisted exercise for hip stability and alignment
- Importance of metatarsal pressure and proper form
- Sets and repetition guidelines
16:34 *🔄 Exercise 6: Reverse Lunge Twist*
- Technique to stretch TFL and activate glutes
- Focus on maintaining alignment and proper execution
- Recommended sets and repetitions
17:54 *🏁 Conclusion and Resource Offer*
- Recap of exercises and their benefits
- Offer of free PDF cheat sheet with exercise details
- Encouragement for viewer feedback and engagement
Made with HARPA AI
Wow, thanks for that. Also check out the resources in the video description for more great points.
We appreciate the support :)
- Coach Joshua, Team PM
Thank you so much I’ve been suffering from sciatic pain in my right hip and IT band tightness these exercise are going to help me tremendously Thank You very much
You're welcome!
Awesome explanation of IT band syndrome and exercises to help. I'm try them no! Thank you!
You are welcome and happy to help :)
walking for more than 15 minutes and sitting for more than an hour fires off my IT band pain - so I decided to give this a try!
How did it go?
@@PrecisionMovementCoach I am doing all of them as I am not sure which one will benefit me the most - I have been also following your TFL workout (3 step program) - my TFL seems to be sore all the time. Is this redundant?
@@jayhan9816 it should be ok to do both routines. - Coach Joshua, Team PM
Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.
Thanks for watching/commenting.
Try out the Knee Pain 1 ROM Coach routine and let us know how it goes :)
- Coach Joshua, Team PM
I will start tomorrow ! Thx!!!
Great!
OK I never review things but this was really good. My knee has been swollen for over a week. I think it was because of thigh compression wrap that I forgot to take off after training and it inflamed the IT band. The video helped me to actually know what was happening. But I do hope the swelling goes down soon. The only thing not covered that would have been helpful is can I still train legs during this process and can I train for an upcoming tennis tournament. I think this would be helpful to everyone. No one wants to stop training completely if at all possible as long as there is no risk of permanent damage
Hi and thanks for the review!
Contrast therapy will help you to further reduce the swelling:
th-cam.com/video/Xswl-eRKOX0/w-d-xo.htmlsi=u4LkY5fkrTSS2Lgg
You can still train as long as the exercises do not cause further pain or inflammation unless you can modify them to do them pain-free. Modifications include moving slower and smaller.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Very helpful
Glad you think so!
Appreciate you man, this video really helped
Nice!
Excellent, thank you ❤.
Our pleasure!
WOOOOOW. I am searching the whole year info abou fascias, muscles, pain, nerves. And im telling you guys, thid man is really deep, hes correct, and he really really knows whats going on. Thank you for sharing great videos with people, you are great!
Thanks so much for that.
We really appreciate you trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you - these are really helpful and I look forward to trying them out!
Let us know if you ever need more advice or assistance :)
Thank you so much! Very informative, excellent video!
You are welcome and we are glad that you think so!
Thanks for taking the time to let us know. We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This video is amazing. The activation techniques are genuinely fantastic
Glad that you think so :)
Thank you that’s exactly what I need to hear I recently went to see an orthopedic dr for knee because it was swelling the+X-ray show inflammation and a light arthritis no big concern but dr never mention this I will do this exercise it will help me with my tennis .
You're welcome!
Thanks for sharing this Information Brother 😎✌️
You are welcome!
Thanks for following :)
Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?
Hey!
That is so great to read. Thanks for trusting us to guide your efforts.
Sorry for any confusion. Please ignore cycles for now and focus on sets and reps.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Nice video. I love the intro and autonomy section.
Are these excercises enough alone for tight it band and knee pain recovery or should you do alongside other excercises?
Thanks, and I'm glad you like it.
Try these out 2 - 3 times weekly for at least 4 weeks before trying something else.
Please keep us posted on your progress :)
- Coach Joshua, Team PM
Great video. Thanks for sharing.
You are welcome! Thanks for watching!
So so helpful. Thank u for the simple explanations and useful exercises. 💕
Glad to read that!
This is an incredible routine! I've had a horrible IT band for over 25 years (lateral meniscus surgery) and I can't believe how much better it feels after doing these for a week. But Spine Control is genius and the reason I now have the kinesthetic awareness to realize the IT band was the cause of most of my issues, and now I have the strength to do these properly. I couldn't do the midline muscle activator without back pain when I first tried it last year during Hip Control, but now that I finished Spine Control I can do everything else with proper form. Coach E and the PM team are amazing!
Zaire! It's an honour to be of service to you and your health. Thank you for following along and trying our stuff out, it means a lot! - Coach E & Team PM
@@PrecisionMovementCoach I can't believe how much I have improved by staying committed to this routine and many others in ROM Coach! My left leg is almost back to fully functioning and looking normal (it was shifted laterally for so long the muscles looked different) and my hip and lower back function is almost optimal! I honestly can't thank you guys enough! Playing with my sons and golf are so much more enjoyable. Anyone who complains of an injury to me gets a PM link ASAP!
Hi! I found this video while searching for relief for a combo ITBS/lower-back pain/sciatica and, wow, thank you so so so much.
I have one question: when doing the seated (bench) exercises, how can I keep my shoulders and neck from jumping in and clinching up? I’ve tried working through your instructions a few times, but can’t seem to solve it. Thanks in advance for any help you can give on that issue. And thanks so much again for offering your talents and care to the world with channel and this video!
Glad it was helpful, and thanks for watching.
Try making your movements much slower, smaller, and supress the unwanted compensation patterns as soon as they arise. Take deep, full, slow breaths, and try to stay as relaxed as possible.
Keep us posted on your progress and let us know if you ever have more questions :)
- Coach Joshua, Team PM
Wow! This is the best channel ever. THANK YOU for the time you put into all the explanation. When I've gone to physical therapy I've never gotten any info. They just tell me to do this or that exercise. THIS was so refreshing. I have one question.... Can a problem with the IT band cause knee pain that occurs when trying to walk down steps?
You’re welcome Dawn - people like you whom appreciate learning the why behind the what are the people we do this for! Descending stairs is tough on the knees and many issues can contribute including IT restriction. Also gotta look at hip and ankle/foot function! - Coach E
@@PrecisionMovementCoach thank you for your reply. I appreciate your taking the time very much!
Great explanation! Thank you so much.
You're welcome :)
Amazing amazing video 🔥🔥🔥🔥🔥 on point all the factors covered
Thank you so much 😀
I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you
Yay!
So happy that you found us and you are welcome.
Try them before exercising :)
- Coach Joshua, Team PM
thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(
You are so welcome!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you
You're welcome.
Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!
You are welcome and good luck!
Thank you🕊️😘😁
:)
Great information and exercises! Thanks, Coach!
You're welcome!
I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.
Hi!
Thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.
Let us know how the exercises go :)
Thanks. Great stuff!!
Glad that you think so :)
Thanks
You're welcome!
Thank you so much
You are welcome!
Thank you like know how I can build my muscles without hurting myself
Start with these exercises :)