I had ITB syndrome for 6 years. No one could figure it out. Every doctor I went focused on massage and rest but not treating the root cause of it. Nonsense. This video can literally save hundreds of hours and euros of those dealing with this problem. Today we have too much information and not quality videos like this one. Truly appreciate what you do mate. Hope to see you one day in the Pyrinees. Peace brother!
thanks so much for this, I really try and put solid stuff out that people will benefit from. I hope this routine works for you. Let me know if it does. And if you see me in the Pyrenees give me a shout!
@@ChaseMountains I honestly appreciate your dedication and work put onto this videos. I started this routine from previous videos and it's working wonders!! Nodody pays attention to Glute Med and hence all the problems. Strenght and stretch combo goes a long way. After lockdown If I bump into some dude with asussie accent will know is coach Chase :) cheers man!
Omg you’re actually so right I just did a little bit of the exercises and my outer knee feels so much better Like the pain just disappeared my mind is blown Thank you so much 🙏🙏🙏
I am a fellow ITB syndrome sufferer :D I was advised to rest from hiking as well and was even told that it was not suitable for me. I worked on my body and have been pain free for 5 years now, going on multiple day hikes several times per year :) I just needed some time to understand my weaknesses, which was a bit difficult, as my doctor thought that insoles would be a quick fix. Oh boy, it wasn`t and caused a tendinitis in my foot...Just a positive message to all of you: Don´t give up, it is a problem you can fix.
I ended my pct thru hike due to unusual and new knee pain. After MRIs on both knees and speaking with a thru hiker psyhio therapist I realized could have rested and continued on my journey. My choice was 70 or so miles forward to the next stop or 35 backwards. Being by myself I decided to backtrack...summizing it was a better decision than the possibility of a rescue. I was 830 miles into my thru hike! I had knee pain in the beginning but it dissappeared after doing exercises I learned from your videos. In fact, I no longer needed my knee pads...the difference in pain at the end was the pain and discomfort felt at the end. Not so much pain as it was discomfort and inability to walk! Turns out it was over use. My knees needed more recovery time. I was pushing it. While a tear was identified in one knee minescus (sp?) the problem was the other knee!! So, I went home, rested up and now am working to slowly get my body and mind ready for continuing my thru hike next year...I tend to rush it....My thru hike was my first backpacking experience. At 59 I have been using a lifetime of training expriences in gymnastics, running, biking, swimming, yoga, martial arts and surfing combined with new thought processes and practices to keep moving forward. Your youtube channel has been and continues to be helpful, covering multiple questions and concerns I have had over the past year. In fact, while on trail I met others who were using Chase Mountain practices. You were on trail!!! How exciting! Thank you and keep posting....
Mate!.... I've just started doing these exercises after watching this a few days ago. I get INSTANT relief from knee pain by doing these! Thank you so much!
Dude… I can’t thank you enough.. last 5 mountain have been ruined by this issue! Was feeling frustrated but wasn’t going to let it stop me but I was disappointed by the prospect! Yesterday I climbed Helvellyn in the uk and did all the things you said! Rolling my legs, sticking the end of the pole where it should and stepping with heels with a bent knee! (Other videos advice) I got all the way down without even a twinge! Very thankful you made this video! 🙏🏻
I love this video. It's got so many things that just seem absurd, but! I can testify! Everyone needs to learn these techniques. The rapid recovery here is not at all miraculous. With a tight ITB what happens is this: There is a fascia that goes from our head all the way down to our feet. Without it your muscles and bones couldn't support you standing up. If you're working with raw chicken this is that whitish film that is over the meat. When this gets too tight it squeezes everything together at your knees, so the sides start to rub and get inflamed. Very painful. There is nothing about this that suggests it's anything except a bad knee. When you are 'cured' through targeting the thigh and butt, the area around your knee will still be inflamed, but the pain will immediately begin to diminish. It takes several days for this inflammation to go away. Once it does, you're cured. I lived this video, it's sort of the masterclass to what I did to solve my knee problem. I had ITBS while traveling in Scotland. (I think the problem had been creeping up on me for several years). I walked up Ben Nevis and my knee started hurting, even before the pain I already started to slow down. Step ups hurt. I figured I was just getting old. By the time I hiked down II could barely move and was in great pain. I forced three hikes, stopping before the steep (best) parts. I finally gave up and the rest of my month in Scotland just became driving around and limping only a few feet from the car. I ended up with a big knee brace and using my walking poles like canes. The day before I was to take the ferry to Belfast I finally had a good internet connection so I googled. I'd done this before so my primary assumption was 'whatever I find will be wrong'. After over an hour I figured out that I would need one of two onerous surgeries with months of physical therapy. But I also knew that I was wrong! So I kept going. The problem with these two internet knee injuries is that both came from sudden injuries, basketball and footy. Mine came from walking distance. I finally switched from googling walking and hiking to 'running' and repetitive motion injury. ITBS popped up. This started to make sense. What was even better was the cure was to work on the muscles on my thighs and bum - nowhere near the injury - so safe for a non-medically certified googler. I found this video th-cam.com/video/BD82m0ZlREk/w-d-xo.html Following the video I rolled out my butt and thigh using my traveling coffee mug wrapped in my piece of yoga mat on a picnic bench. 15 minutes later I was walking. Still hurt but incredible improvement. I went out walking and a runner I'd seen earlier came by, "You're doing better!" I started to tell her, "Oh, sure ITBS...." Apparently everyone on the planet except me knew about it. So "jabbing the trekking pole into yer ass" is good stuff. I will now rub out my butt or thigh on a rock, tree branch, anything. I just upgraded my roller. What I found was that there were two painful spots on my thigh and butt. However they didn't feel any different from the typical tight painful spots found in any massage. Not too bad, but my knee felt like it was broken and that if I stepped wrong my leg would bend forward and snap off . Yet, rolling out these two spots made all the difference. Hope this helps.
thank you for these videos they have literally changed my life. I been going to physical therapy for 5 months without much improvement. this video was a suggestion on my TH-cam and I gave it a try for 2 weeks now and it has done wonders. I am off my crutches and rarely use my cane now. I really appreciate your videos they where life changing for me. I have shared these with so many of my army buddies that have knee pain.
I found that rolling the IT band helped immensely for my knee pain, using a trekking pole is a brilliant idea for the trail! Thank you so much for sharing!
I want to thank you for this video on ITBS. My wife and I were training for a trip to the Salkantay Trail to Machu Picchu and I was plagued with severe knee pain on the downhills. Watching your video and applying these techniques save the day! Over the 10 days of hiking on that trip with lots of downhills, I experienced almost no pain. Thank you! I have been telling people about the techniques and your video ever since.
Chase, what happened to Kareem is precisely what happened to me in Peru, as I told you in Patreon earlier, the same pain, feeling, and symptoms. But the only difference that you weren't there to help me, LOL. This is a fantastic and excellent video, and I already downloaded the Knees routine, and I will save it to my phone because I know I will need it in my next hike. Thanks again.
About a year and a half ago I was finishing a big hike and started getting this exact pain in one knee. It took about a week to subside but flared up again nearly immediate when I ran next. Basically nothing in normal living caused issues. Even exercises. But I just finished another big hike and it hit hard again on the last couple miles downhill. I don’t want to live with this being a constant issue. I revisited this video and did the stretching and hip adduction and THAT NIGHT I felt immense relief. And as I keep doing those it keeps getting better. I also notice the ankle on the affected leg doesn’t keep popping like usual. Dealing with that tension is helping in more ways that I could guess! Thanks Chase 🤙🏽
OMG you are an absolute lifesaver! I have been having increasing pain on my outer knee for a while - everyone told me to work in ITB and max glute exercises (lunges, squats etc). This month, we hiked the Komano Kodo in Japan (the Kohechi route for those interested). Day 1 was an ascent of 690m and descent of 840m. I was in excruciating agony and wondering if I would be able to commit the taller peaks and descents the following days. So, determined to continue, I researched and found your video. I got up early before the hike and did a number of these exercises. I could feel my mid-glutes starting to trigger. Armed with painkillers, poles and bandages I took the second day with an unbelievable 1090m descent (and quite steep at the end) although I had to do a bit of dancing walking like the guy in the video. I was numb by the time I got to the bottom but walking - thank goodness for onsen to soak sore bodies. The 3rd day, I went without bandages, and the last day no painkillers or bandages. Nothing short of a miracle worker you are. Thank you so much !!! I am extremely grateful for this incredible advice. And will keep up these exercises for ever. (I now realise I was just strengthening my glutes and thighs but not working the other glutes). I felt nervous ignoring doctors advice and really thought I was in for an operation, but you saved a life-changing trip for me. Thank you
Yes!! I “discovered” my IT Band on a downhill at the end of a rolling 15 mile hike, ended up hurting so bad I literally hiked backwards for the last half mile. Freaking hurt!! I do most of these same exercises every few days, and also find that doing 5-10 minutes on a wobble board also helps, though not quite sure why. Anyway, it’s absolutely worth keeping this habit if you’re a hiker!
Bro, I live here in the States and the white mountains of NH are absolutely brutal (and some of the best hiking ever). You have saved my knees and have helped me more than anyone! Thank you!
Wow. This is EXACTLY the pain I experience on all my long multi day hikes. Resonated so much with the frustration this guy felt on his rests downhill as I also trained a lot! Thanks so much for making this video can't wait to follow these exercises. Your explanation also helps explain why when I consciously engaged my glutes more when going uphill / downhill, the pain eventually went away. Sat their biting my t-shirt though as you jammed that pole into that spot as I remember exactly how that area felt!!
Wow. This is exactly the reason why I had to stop on the 2nd day of my thru hike in the Dolomites last year. The pain was unbearable. Chase, your work is very much appreciated. Can't wait to try your exercises and hopefully be better prepared next time I head out into the mountains. Great video!!
So glad I came across this today. I suffered knee whilst hiking for the first time recently. I had done exactly as you said - worked out heaps more in the gym, tightened all the already tight muscles!! Thanks for posting. I will practice the routine and exercises and report on success.
This is exactly what I'm experiencing for the last eight months. I went to two different doctors, but there still is no real solution. I'm so hyped to see, if the things you teach in your videos will help me to finally enjoy my hikes again. I hope so very strongly.
I was diagnosed with osteoarthritis and am 57. I have a lot of knee pain andieven walking will cause knee pain the next day. I watch your videos and like the stretching you do. I don't want to give up everything I love to do, which is mostly being physically active. I have a dr. appt in a couple of weeks but I might start some of thee stretching and also work on strengthening the muscles around my knees. Thank you for posting and I'm so glad this man competed his Camino, unless it was a different hike, I'm glad he was able to finish!
Thank you for this video! I am about to travel to NYC and then the Holy Land of Israel where I will be walking quite a lot during the 10 day trip. I spent a few hours walking around Orlando with my husband last weekend and my knee started acting up and made me realize how miserable I will be if I don’t figure out something before my trip. I was searching for the best knee brace, and I am going to get one as a worst case scenario, but I will be doing these exercises daily. Such perfect timing to see this video too! - I leave in 1 week. Thank God for showing me this video! And thank you for the video & downloadable exercises!
Thanks man for you great video, and I wish you've also discussed one important factor that you missed: I've been working out in gym for last 5 years and I have strong muscles but after a couple of times of hiking I faced really frustrating ITBand Syndrome that makes me cry in middle of mountains! After months of more training the glutes, abductors, .... I went back to mountains and faced the same pain again, I was really disappointed and thought that nothing will work on me except surgery!! But after weeks of foam rolling and just walking, I found out the main reason of inflammation of me is how I walk (because of my bow legs I had a tendency to walk outwards) and that made my glutes to didn't work at all! I learned with straight foots, bending knees and small steps I can activates glutes more than TFL which drives to ITBS.
Trimalleolar fracture in my ankle a few years ago. Love hiking. Live in Colorado. Gait can be off. But these stretches helped so much. Thought i was gonna need knee surgery. Taking pain meds/ anti inflammatories and woke up still in pain hobbling. Keeping my knee more and more bent locked up my muscles more and more. These stretches in one day did more than any pain meds i took over weeks. Thank you!🎉❤
I'm only an occasional hiker but a long-distance runner. The knee pain hits at about mile 8 or 9. Sometimes it persists, sometimes it comes and goes. I suspected it was due to weak muscles in my hips because I was also having hip soreness but not doing the correct strengthening exercises consistently. When I tried the hip abduction I knew right away by how it felt that it was the muscle group I needed to target to help solve the problem. Thank you for breaking it down and sharing Kareem's story.
I’m so glad I found this. I recently moved to Utah and while trying to take advantage of the amazing trails out here I developed knee pain so bad I nearly cried out of frustration and anger on the side of a mountain, 2 miles from my car. Going to follow these routines like gospel, can’t thank you enough.
Iliotibial band syndrome.....I'd never heard of it before watching this video. I am so thankful you have diagnosed my problem. Hit the nail right on the head with this one. Never felt pain like this before having done a 50k hike last month and I figured this was gonna prevent me from doing long walks permanently. Hope is now on the horizon thanks to you Chase. Instant sub. Top work....keep it up 😀
Glad u meet ur trail angel ..I meet mine 2 month ago and he help me fix my fai ,my life was he'll and I was seeing everyone ,nothing was working 😍cheers to be at the right place at the right time .
Thank u so much.. just completed a 18 km hike and while coming down during the last few kms experienced the same pains around the knee… i ll do these exercises.. u r subscribed
I actually do have knee pain in both knees, due to my knee caps being slightly misaligned. Doctor told me to cycle in lower gear, exercise regularly (running and hiking are actually pretty good) and he was optimistic that I can overcome this without pain killers and without needing to get an operation, so there's that. I still got a prescription for knee bandages that actually do help a lot when my knees starting to act up again, and I am happy to say that it's been 3 years since I went to the doctor and it hasn't gotten as bad as it sometimes was before getting checked (sometimes I would have pain for weeks on end, making it impossible to even climb stairs without having to drag myself up). But wearing knee braces on longer hikes can lead to bruises and blisters as I've learned the hard way. I now learned to read the terrain a lot better though, only wearing the braces when I feel my knees starting to hurt a little bit and there's a steep climb or steep decent. Plus, I am using hiking poles which also help to get my weight off my knees. But I will definitely try out some of the tips you mentioned in this video. The course is gone, unfortunatly, so I can't try that one out. :(
Your most important video in my opinion (and I've watched almost all of them). I wish I had found this sooner. I was decending a mountain - Mt. Whitney (from 14,000ft) and had EXCRUCIATING IT band pain to where I almost couldn't bare to take another step down and almost couldn't continue on. It took me hours longer and pain like I've never felt to finish and I almost gave up my love of hiking. Thank you for taking the time to talk about IT band pain and some remedies.
I hiked mount Fuji and the pain I felt while descending still haunts me. I sometimes avoid hiking long distances fearing that. I hope your tips work for me and push to hike more.
This is gold. Been prepping for camino de Santiago all summer. One week before my flight, I'm in physical therapy for this exact problem. I'm bringing a baseball and a resistance band for my daily routine
@@MrCmon113 Pretty much instant relieve. I did it for a few days and now just every now and again. So glad to have come across this advice, I had been to the doctor before seeing this video, he told me to stop walking 😂
I just finished a 40 mile hike and had really bad knee pain just like described here, even though my base weight was quite low. Can’t wait to try this.
I'm mid trail, pain is getting so bad I'm struggling with basic movement and am thinking of giving up. This is kind of a lifeline. Hope I'll be able to get to the end thanks to these! Will keep u posted.
Hi Chase! I came over here on the recommendation of Walk With Wallace, and signed up for Mountian Proof Knees. Just wanted to say how useful the programme is proving. I've only done a week so far, but yesterday's training walk was completed almost entirely pain free. The drills and exercises just go 'into the body' so well: everything is feeling much more stable, free, and with increasing strength. Love it - just wish I'd found it sooner! Driving up north to start walking tomorrow, but will keep at it. :-)
I use the knee support "socks" mainly during the night to warm up the knee that used to be worse with pain. If you sleep with legs outside of the blanket or sleeping bag and it gets cold the exercise can take longer to fix. I can't stretch and do foam roll due to me being hypermobile but I stick to my program from my physiotherapist. One key is to never over stretch the knee, always bend the pelvis and use pelvic tilt and feet to help you out if you have hypermobility.
Having been a pseudo-elite sportsman, a physio for 35 years, and being highly critical of 'miracle' cures and 'world changing' advice, this guys advice is pretty spot-on! Totally love his attitude. I am going to spend the time looking through all his stuff to see if there's anything I don't know, and to learn different ways of doing/ learning new approaches to the things I already do know. I'm looking forward to this journey. Thank you..... and totally appreciate you helping a stranger on the trail; good attitude and philosophy.
Just coming back here to say I took the advice from this video and it totally changed my hiking. I was getting annoying ITB syndrome pain after long hikes, but I am now able to manage it with these techniques in addition to some other basic stretches. Routine is key! Thanks, Chase
amazing piece of info , been there and haven't got a clue why on the descends I can barely walk. been in great physical form, and my knees were hurting like hell. others in my group who weren't so fit did not have that problem. I tought my knees were fucked, but now I know why. thank you very much, just subscribed. happy tracking !
OMG !! I get the most painfull knee as the side .. sometimes I must stop , I cannot walk... Looks like you have hit the nail on the head .. Downloading from the link ..
Just did Half Dome and had very similar pain to the gentleman on the video, on the descent of the hike. Cannot wait to get busy with the exercises and get better! Thank you so much for this video!!
Please do one of these for hamstrings!!! Whenever I am hiking long distances and going downhill the back of my knee is crazy painful. I think I may have slightly torn it a few years back and it just hasn't healed all the way. I would love to get some advice from you about some exercises and stretches to help it out.
Seen this video so many times before and then I got the same issues as Karim got when I was hiking last week in Sarek in the northen Sweden, thanks so mush for the tips cause they really helps, for me in just a few days I got so much better. Great channel dude!
Thanks. Chase for this exercises. 🤘🏽. After repeating all exercises in your channel, my knee pain disappeared. Just incredible. Now I’m recommending your channel for other peoples. Thanks for videos that u did. LIVE WITH PASSION GUYS 🤘🏽🤘🏽🤘🏽
This feels like a bit of an epiphany. In 2017 I had a TTO but have had some repeated muscle pain and knee restriction that nobody explained or diagnosed. I recently tried the UK National 3 peaks and had some trouble and a physio on site told me I was having ITB issues. My masseuse then did some work and explained the issue more. I then found this channel today and this video immediately jumped out. Will be downloading and giving it a go.
Very good. A few years ago I saw a video of a navy seal MD explaining the same things for knee pain at young recruits running for the test. Abductors training.
I can honestly say coming from an ex mountain leader and keen trail runner that chase is spot on and one of the few out there actually addressing things in the correct way. If you download his program I promise you that you will thank him publicly or privately. This is one of the root causes for most mountain injuries. Great content
Man! I don't know how to thank you enough for sharing this. I suffered from itbs while running a 50k ulta trail. I am in pain for like 4-5days. After doing seeing this, I tried it. And instantly it works like wonders. The pain just went away. Thank you Thank you so so much. I was able to go camping 2 Days ago, with heavy gear and an unforgiving terrain.
@@ChaseMountains you can sell it if you want. You would say it's simple and easy, yet the doctors were not able to fix that problem right away based on the other comments I have read.
This is exactly the issue I had. So after doing as advised in the video, the issue has been resolved and if it flares up again, I know exactly what the cause is and how to fix it. Brilliant info here, thank you!!
Thank you so much for this video! Similar knee pain keeps me from walking long distance hiking. I started your daily routine in order to prepare for the upcoming trail and look into all these exerciyses. I really hope this will help me solve my problem. It is definetly awesome advice to finally start dealing with it
I can't thank you enough Chase for these basic exercises. I had exact same problem as that of Karim for almost 4 months. I followed your routine from other Videos (pain free knees for hiking) and i am back in the game! Pain was so bad that even without hiking if i just fold my knees in seating position for 2 min and unfolding after would cause severe pain. Followed your routine and 1 week i could see the difference! Thanks much 👍
Brilliant piece of information from someone who knows what he is talking about..thank you for sharing..I am now ready to give my dream to walk the camino a go..
Looking forward to trying this for knees and back/hips. Can't mount and ride motorcycle anymore, can't raise leg to get on, even walking and doing steps are difficult. Too young to feel so old.
Thank you for both helping a fellow walker with your invaluable advice and for sharing with us. We all recognise the issues but are not always shown the route. You are such a great advert for your profession.
Great stuff!! While I’ve never had problems on the trail, in over 50 years of backpacking, with treks as long as 250 miles, I walk a couple of miles every day from home on my own trail (I built it). Others walk smooth level or tilted routes, usually the shoulder of the road, but my path requires stepping over and around things, twisting and turning, slipping sideways through narrow spaces between trees, balancing as you walk across a log over an irrigation ditch, etc. It is pretty much a full workout of the muscles you use on the trail. My trekking poles hang from my pack in the mountains, and get used only on stream crossings, or extreme descents. I’ve tried them for “normal” use and find them a nuisance.
Thank you! Two years ago I experienced my first knee pain on a Washington State section of the PCT. I found myself having to walk straight leg on my right side. It was miserable. I knew it was my IT band. I would run my IT band every mile until I got out. Not a good time.
Yes yes this looks like the one video that might save my hiking days. I ALWAYS get knee pain and it takes away all the fun. I’ve been watching a lot of stretching videos etc but nothing works. Definitely gonna try this! Thanks!
Cool, just remember that while some things work instantly, they won't work forever, so commit to it for a good amount of time and really see the benefits :)
Sure wish I had this info a few years ago when I was hiking in the Grand Canyon. My knee pain was so intense I really wondered how I was going to get out of the canyon. Thanks for sharing your expertise and knowledge!
I really needed this. Thank you so so much! I’m also having some popping every time I bend my knee with my previous exercises. Just completed the Inka Trail and struggled with the decent. I will incorporate these and see how it goes.
What you are doing at 8:10 can actually be bad and make your condition even worse. It causes the release of pain for a few seconds ( because you stimulate the nerves ) but can cause more severe lower back pain.
Omg. I've been moving and have had to be very physical. On my last day, I did something to cause my outer knee to swell and hurt so bad. I'm watching this casually and trying your things and it already feels better!
good tips. No need to lay on your side for the hip adbuctors; my physio showed me it is much more efficient to do it standing with an exercise band (around your ankles), with two hiking or cross-country ski poles for balance. 20x each leg, x3. You should feel a pleasant burn if you are doing it correctly (with enough tension in the exercise band).
Hi Chase, thank you, great advise. As a Physio, I treat a lot of lower limb and back problems. A major problem is the how the doctors deal with their patients... Pain killers, rest etc etc, not really having the time to investigate properly, if they even know how to check? Always assuming weak muscles, not protective muscle patterning caused by pain or dysfunctional gait. Always check muscles around articulations above and below the pain site, as We move using kinetic chains not individual muscles. I'm still using your ankle strengthening mobility exercises, alongside sling training. I probably don't help myself with weights, but I'm too old to stop after 50 years of lifting, plus you have to fight muscle atrophy after 40, as you loose 1% muscle mass a year and that accelerates as you age.
Yeah I don't blame the Doc, even if he did know how to prescribe exercises, you need either videos to follow or you need someone coaching you. Karim had both. So yeah the tibialis anterior was also super weak and tight, we got into that later. Still working on it. I turned 36 today so I got 4 years to build some muscle hahah! I reckon you'd get a kick out of my mountain proof knees program. Send me an email!
This case based video is great! Will start doing your knee training and will recommend it to my friend who normally gets knee pain when we hike in hills and mountains.
Yup found the problem, i has a suspicion this tendon and muscle was gone whack thanks for the solution, i have started to have this problem, and now on both knees due to my own stupidity
![I Swapped Cardio for Breathwork [The Oxygen Advantage]](http://i.ytimg.com/vi/9a3h1ND7U-k/mqdefault.jpg)
I had ITB syndrome for 6 years. No one could figure it out. Every doctor I went focused on massage and rest but not treating the root cause of it. Nonsense. This video can literally save hundreds of hours and euros of those dealing with this problem. Today we have too much information and not quality videos like this one. Truly appreciate what you do mate. Hope to see you one day in the Pyrinees. Peace brother!
thanks so much for this, I really try and put solid stuff out that people will benefit from. I hope this routine works for you. Let me know if it does. And if you see me in the Pyrenees give me a shout!
@@ChaseMountains I honestly appreciate your dedication and work put onto this videos. I started this routine from previous videos and it's working wonders!! Nodody pays attention to Glute Med and hence all the problems. Strenght and stretch combo goes a long way. After lockdown If I bump into some dude with asussie accent will know is coach Chase :) cheers man!
Omg you’re actually so right
I just did a little bit of the exercises and my outer knee feels so much better
Like the pain just disappeared my mind is blown
Thank you so much 🙏🙏🙏
I am a fellow ITB syndrome sufferer :D I was advised to rest from hiking as well and was even told that it was not suitable for me. I worked on my body and have been pain free for 5 years now, going on multiple day hikes several times per year :) I just needed some time to understand my weaknesses, which was a bit difficult, as my doctor thought that insoles would be a quick fix. Oh boy, it wasn`t and caused a tendinitis in my foot...Just a positive message to all of you: Don´t give up, it is a problem you can fix.
I was diagnosed with it for 6 months before an MRI, got an MRI and they found that my meniscus was torn, get the MRI!
I ended my pct thru hike due to unusual and new knee pain. After MRIs on both knees and speaking with a thru hiker psyhio therapist I realized could have rested and continued on my journey. My choice was 70 or so miles forward to the next stop or 35 backwards. Being by myself I decided to backtrack...summizing it was a better decision than the possibility of a rescue. I was 830 miles into my thru hike! I had knee pain in the beginning but it dissappeared after doing exercises I learned from your videos. In fact, I no longer needed my knee pads...the difference in pain at the end was the pain and discomfort felt at the end. Not so much pain as it was discomfort and inability to walk! Turns out it was over use. My knees needed more recovery time. I was pushing it. While a tear was identified in one knee minescus (sp?) the problem was the other knee!! So, I went home, rested up and now am working to slowly get my body and mind ready for continuing my thru hike next year...I tend to rush it....My thru hike was my first backpacking experience. At 59 I have been using a lifetime of training expriences in gymnastics, running, biking, swimming, yoga, martial arts and surfing combined with new thought processes and practices to keep moving forward. Your youtube channel has been and continues to be helpful, covering multiple questions and concerns I have had over the past year. In fact, while on trail I met others who were using Chase Mountain practices. You were on trail!!! How exciting! Thank you and keep posting....
Mate!.... I've just started doing these exercises after watching this a few days ago. I get INSTANT relief from knee pain by doing these! Thank you so much!
I dramas buddy, glad it helped! Keep it up!
Years after this video I started to have knee pain. First thing I did, I rewatched it, knowing you've got the solution. Thanks buddy
Dude… I can’t thank you enough.. last 5 mountain have been ruined by this issue! Was feeling frustrated but wasn’t going to let it stop me but I was disappointed by the prospect! Yesterday I climbed Helvellyn in the uk and did all the things you said! Rolling my legs, sticking the end of the pole where it should and stepping with heels with a bent knee! (Other videos advice) I got all the way down without even a twinge! Very thankful you made this video! 🙏🏻
I love this video. It's got so many things that just seem absurd, but! I can testify! Everyone needs to learn these techniques. The rapid recovery here is not at all miraculous. With a tight ITB what happens is this: There is a fascia that goes from our head all the way down to our feet. Without it your muscles and bones couldn't support you standing up. If you're working with raw chicken this is that whitish film that is over the meat. When this gets too tight it squeezes everything together at your knees, so the sides start to rub and get inflamed. Very painful. There is nothing about this that suggests it's anything except a bad knee. When you are 'cured' through targeting the thigh and butt, the area around your knee will still be inflamed, but the pain will immediately begin to diminish. It takes several days for this inflammation to go away. Once it does, you're cured. I lived this video, it's sort of the masterclass to what I did to solve my knee problem.
I had ITBS while traveling in Scotland. (I think the problem had been creeping up on me for several years). I walked up Ben Nevis and my knee started hurting, even before the pain I already started to slow down. Step ups hurt. I figured I was just getting old. By the time I hiked down II could barely move and was in great pain. I forced three hikes, stopping before the steep (best) parts. I finally gave up and the rest of my month in Scotland just became driving around and limping only a few feet from the car. I ended up with a big knee brace and using my walking poles like canes.
The day before I was to take the ferry to Belfast I finally had a good internet connection so I googled. I'd done this before so my primary assumption was 'whatever I find will be wrong'. After over an hour I figured out that I would need one of two onerous surgeries with months of physical therapy. But I also knew that I was wrong! So I kept going. The problem with these two internet knee injuries is that both came from sudden injuries, basketball and footy. Mine came from walking distance.
I finally switched from googling walking and hiking to 'running' and repetitive motion injury. ITBS popped up. This started to make sense. What was even better was the cure was to work on the muscles on my thighs and bum - nowhere near the injury - so safe for a non-medically certified googler. I found this video th-cam.com/video/BD82m0ZlREk/w-d-xo.html Following the video I rolled out my butt and thigh using my traveling coffee mug wrapped in my piece of yoga mat on a picnic bench. 15 minutes later I was walking. Still hurt but incredible improvement. I went out walking and a runner I'd seen earlier came by, "You're doing better!" I started to tell her, "Oh, sure ITBS...." Apparently everyone on the planet except me knew about it.
So "jabbing the trekking pole into yer ass" is good stuff. I will now rub out my butt or thigh on a rock, tree branch, anything. I just upgraded my roller.
What I found was that there were two painful spots on my thigh and butt. However they didn't feel any different from the typical tight painful spots found in any massage. Not too bad, but my knee felt like it was broken and that if I stepped wrong my leg would bend forward and snap off . Yet, rolling out these two spots made all the difference. Hope this helps.
thank you for these videos they have literally changed my life. I been going to physical therapy for 5 months without much improvement. this video was a suggestion on my TH-cam and I gave it a try for 2 weeks now and it has done wonders. I am off my crutches and rarely use my cane now. I really appreciate your videos they where life changing for me. I have shared these with so many of my army buddies that have knee pain.
I found that rolling the IT band helped immensely for my knee pain, using a trekking pole is a brilliant idea for the trail! Thank you so much for sharing!
I want to thank you for this video on ITBS. My wife and I were training for a trip to the Salkantay Trail to Machu Picchu and I was plagued with severe knee pain on the downhills. Watching your video and applying these techniques save the day! Over the 10 days of hiking on that trip with lots of downhills, I experienced almost no pain. Thank you! I have been telling people about the techniques and your video ever since.
Chase, what happened to Kareem is precisely what happened to me in Peru, as I told you in Patreon earlier, the same pain, feeling, and symptoms. But the only difference that you weren't there to help me, LOL.
This is a fantastic and excellent video, and I already downloaded the Knees routine, and I will save it to my phone because I know I will need it in my next hike. Thanks again.
About a year and a half ago I was finishing a big hike and started getting this exact pain in one knee. It took about a week to subside but flared up again nearly immediate when I ran next. Basically nothing in normal living caused issues. Even exercises. But I just finished another big hike and it hit hard again on the last couple miles downhill.
I don’t want to live with this being a constant issue. I revisited this video and did the stretching and hip adduction and THAT NIGHT I felt immense relief. And as I keep doing those it keeps getting better.
I also notice the ankle on the affected leg doesn’t keep popping like usual.
Dealing with that tension is helping in more ways that I could guess!
Thanks Chase 🤙🏽
OMG you are an absolute lifesaver! I have been having increasing pain on my outer knee for a while - everyone told me to work in ITB and max glute exercises (lunges, squats etc). This month, we hiked the Komano Kodo in Japan (the Kohechi route for those interested). Day 1 was an ascent of 690m and descent of 840m. I was in excruciating agony and wondering if I would be able to commit the taller peaks and descents the following days. So, determined to continue, I researched and found your video. I got up early before the hike and did a number of these exercises. I could feel my mid-glutes starting to trigger. Armed with painkillers, poles and bandages I took the second day with an unbelievable 1090m descent (and quite steep at the end) although I had to do a bit of dancing walking like the guy in the video. I was numb by the time I got to the bottom but walking - thank goodness for onsen to soak sore bodies. The 3rd day, I went without bandages, and the last day no painkillers or bandages. Nothing short of a miracle worker you are. Thank you so much !!! I am extremely grateful for this incredible advice. And will keep up these exercises for ever. (I now realise I was just strengthening my glutes and thighs but not working the other glutes). I felt nervous ignoring doctors advice and really thought I was in for an operation, but you saved a life-changing trip for me. Thank you
Yes!! I “discovered” my IT Band on a downhill at the end of a rolling 15 mile hike, ended up hurting so bad I literally hiked backwards for the last half mile. Freaking hurt!! I do most of these same exercises every few days, and also find that doing 5-10 minutes on a wobble board also helps, though not quite sure why. Anyway, it’s absolutely worth keeping this habit if you’re a hiker!
Bro, I live here in the States and the white mountains of NH are absolutely brutal (and some of the best hiking ever). You have saved my knees and have helped me more than anyone! Thank you!
Wow. This is EXACTLY the pain I experience on all my long multi day hikes. Resonated so much with the frustration this guy felt on his rests downhill as I also trained a lot! Thanks so much for making this video can't wait to follow these exercises. Your explanation also helps explain why when I consciously engaged my glutes more when going uphill / downhill, the pain eventually went away. Sat their biting my t-shirt though as you jammed that pole into that spot as I remember exactly how that area felt!!
Wow. This is exactly the reason why I had to stop on the 2nd day of my thru hike in the Dolomites last year. The pain was unbearable. Chase, your work is very much appreciated. Can't wait to try your exercises and hopefully be better prepared next time I head out into the mountains. Great video!!
So glad I came across this today. I suffered knee whilst hiking for the first time recently. I had done exactly as you said - worked out heaps more in the gym, tightened all the already tight muscles!! Thanks for posting. I will practice the routine and exercises and report on success.
This is exactly what I'm experiencing for the last eight months. I went to two different doctors, but there still is no real solution. I'm so hyped to see, if the things you teach in your videos will help me to finally enjoy my hikes again. I hope so very strongly.
I was diagnosed with osteoarthritis and am 57. I have a lot of knee pain andieven walking will cause knee pain the next day. I watch your videos and like the stretching you do. I don't want to give up everything I love to do, which is mostly being physically active. I have a dr. appt in a couple of weeks but I might start some of thee stretching and also work on strengthening the muscles around my knees. Thank you for posting and I'm so glad this man competed his Camino, unless it was a different hike, I'm glad he was able to finish!
Thank you for this video! I am about to travel to NYC and then the Holy Land of Israel where I will be walking quite a lot during the 10 day trip. I spent a few hours walking around Orlando with my husband last weekend and my knee started acting up and made me realize how miserable I will be if I don’t figure out something before my trip. I was searching for the best knee brace, and I am going to get one as a worst case scenario, but I will be doing these exercises daily. Such perfect timing to see this video too! - I leave in 1 week. Thank God for showing me this video! And thank you for the video & downloadable exercises!
Thanks man for you great video, and I wish you've also discussed one important factor that you missed:
I've been working out in gym for last 5 years and I have strong muscles but after a couple of times of hiking I faced really frustrating ITBand Syndrome that makes me cry in middle of mountains! After months of more training the glutes, abductors, .... I went back to mountains and faced the same pain again, I was really disappointed and thought that nothing will work on me except surgery!!
But after weeks of foam rolling and just walking, I found out the main reason of inflammation of me is how I walk (because of my bow legs I had a tendency to walk outwards) and that made my glutes to didn't work at all! I learned with straight foots, bending knees and small steps I can activates glutes more than TFL which drives to ITBS.
Trimalleolar fracture in my ankle a few years ago. Love hiking. Live in Colorado. Gait can be off. But these stretches helped so much. Thought i was gonna need knee surgery. Taking pain meds/ anti inflammatories and woke up still in pain hobbling. Keeping my knee more and more bent locked up my muscles more and more. These stretches in one day did more than any pain meds i took over weeks. Thank you!🎉❤
I'm only an occasional hiker but a long-distance runner. The knee pain hits at about mile 8 or 9. Sometimes it persists, sometimes it comes and goes. I suspected it was due to weak muscles in my hips because I was also having hip soreness but not doing the correct strengthening exercises consistently. When I tried the hip abduction I knew right away by how it felt that it was the muscle group I needed to target to help solve the problem. Thank you for breaking it down and sharing Kareem's story.
I’m so glad I found this. I recently moved to Utah and while trying to take advantage of the amazing trails out here I developed knee pain so bad I nearly cried out of frustration and anger on the side of a mountain, 2 miles from my car.
Going to follow these routines like gospel, can’t thank you enough.
This is exactly what my problem is. Gonna do this. So glad I found it. Thank you!
Iliotibial band syndrome.....I'd never heard of it before watching this video. I am so thankful you have diagnosed my problem. Hit the nail right on the head with this one. Never felt pain like this before having done a 50k hike last month and I figured this was gonna prevent me from doing long walks permanently. Hope is now on the horizon thanks to you Chase. Instant sub. Top work....keep it up 😀
Glad u meet ur trail angel ..I meet mine 2 month ago and he help me fix my fai ,my life was he'll and I was seeing everyone ,nothing was working 😍cheers to be at the right place at the right time .
Thank u so much.. just completed a 18 km hike and while coming down during the last few kms experienced the same pains around the knee… i ll do these exercises.. u r subscribed
I actually do have knee pain in both knees, due to my knee caps being slightly misaligned. Doctor told me to cycle in lower gear, exercise regularly (running and hiking are actually pretty good) and he was optimistic that I can overcome this without pain killers and without needing to get an operation, so there's that.
I still got a prescription for knee bandages that actually do help a lot when my knees starting to act up again, and I am happy to say that it's been 3 years since I went to the doctor and it hasn't gotten as bad as it sometimes was before getting checked (sometimes I would have pain for weeks on end, making it impossible to even climb stairs without having to drag myself up). But wearing knee braces on longer hikes can lead to bruises and blisters as I've learned the hard way. I now learned to read the terrain a lot better though, only wearing the braces when I feel my knees starting to hurt a little bit and there's a steep climb or steep decent. Plus, I am using hiking poles which also help to get my weight off my knees.
But I will definitely try out some of the tips you mentioned in this video. The course is gone, unfortunatly, so I can't try that one out. :(
ThankYou so brother. I am relived after doing it. Suffered from itbs halfway of our 50k trailrun. GodBless you
always treating the symptoms but never the causes... So thankful for this video!
Wow, serious trail angel kudos
Your most important video in my opinion (and I've watched almost all of them). I wish I had found this sooner. I was decending a mountain - Mt. Whitney (from 14,000ft) and had EXCRUCIATING IT band pain to where I almost couldn't bare to take another step down and almost couldn't continue on. It took me hours longer and pain like I've never felt to finish and I almost gave up my love of hiking. Thank you for taking the time to talk about IT band pain and some remedies.
Thanks for watching all my videos and I'm so glad that it's been helpful to you!
I hiked mount Fuji and the pain I felt while descending still haunts me. I sometimes avoid hiking long distances fearing that. I hope your tips work for me and push to hike more.
This is gold. Been prepping for camino de Santiago all summer. One week before my flight, I'm in physical therapy for this exact problem. I'm bringing a baseball and a resistance band for my daily routine
Having trouble with my knees lately..i just remember this video and now im watching it again..thanks for ur helpful contents!
Wow, great info. I'm seriously struggling with my knees, can't wait to try these exercises out. Thanks you.
I just did these while watching the video. It relieved a steady dull pain in my right knee for now. Don't wait, just do it for 10 minues.
How did it work?
@@MrCmon113 Pretty much instant relieve. I did it for a few days and now just every now and again. So glad to have come across this advice, I had been to the doctor before seeing this video, he told me to stop walking 😂
I just finished a 40 mile hike and had really bad knee pain just like described here, even though my base weight was quite low. Can’t wait to try this.
I'm mid trail, pain is getting so bad I'm struggling with basic movement and am thinking of giving up. This is kind of a lifeline. Hope I'll be able to get to the end thanks to these! Will keep u posted.
Hi Chase! I came over here on the recommendation of Walk With Wallace, and signed up for Mountian Proof Knees. Just wanted to say how useful the programme is proving. I've only done a week so far, but yesterday's training walk was completed almost entirely pain free. The drills and exercises just go 'into the body' so well: everything is feeling much more stable, free, and with increasing strength. Love it - just wish I'd found it sooner! Driving up north to start walking tomorrow, but will keep at it. :-)
I use the knee support "socks" mainly during the night to warm up the knee that used to be worse with pain. If you sleep with legs outside of the blanket or sleeping bag and it gets cold the exercise can take longer to fix. I can't stretch and do foam roll due to me being hypermobile but I stick to my program from my physiotherapist. One key is to never over stretch the knee, always bend the pelvis and use pelvic tilt and feet to help you out if you have hypermobility.
Having been a pseudo-elite sportsman, a physio for 35 years, and being highly critical of 'miracle' cures and 'world changing' advice, this guys advice is pretty spot-on! Totally love his attitude. I am going to spend the time looking through all his stuff to see if there's anything I don't know, and to learn different ways of doing/ learning new approaches to the things I already do know. I'm looking forward to this journey. Thank you..... and totally appreciate you helping a stranger on the trail; good attitude and philosophy.
Just coming back here to say I took the advice from this video and it totally changed my hiking. I was getting annoying ITB syndrome pain after long hikes, but I am now able to manage it with these techniques in addition to some other basic stretches. Routine is key! Thanks, Chase
Awesome! Thanks for letting us know, and you are right! Routine is everything!
amazing piece of info , been there and haven't got a clue why on the descends I can barely walk. been in great physical form, and my knees were hurting like hell. others in my group who weren't so fit did not have that problem. I tought my knees were fucked, but now I know why. thank you very much, just subscribed. happy tracking !
OMG !!
I get the most painfull knee as the side .. sometimes I must stop , I cannot walk... Looks like you have hit the nail on the head .. Downloading from the link ..
Dude, this is literally me! I am so stoked to put everything in this video to use. Thank you!
No worries Dana! I hope it helps
Just did Half Dome and had very similar pain to the gentleman on the video, on the descent of the hike. Cannot wait to get busy with the exercises and get better! Thank you so much for this video!!
I had a knee friction for half a year now. I tried this for few minutes and can’t believe it’s already helping
Yessss… where have u been all my life?? u r my hero
Starting this tomorrow! ❤
Just been here chilling.
Please do one of these for hamstrings!!! Whenever I am hiking long distances and going downhill the back of my knee is crazy painful. I think I may have slightly torn it a few years back and it just hasn't healed all the way. I would love to get some advice from you about some exercises and stretches to help it out.
Seen this video so many times before and then I got the same issues as Karim got when I was hiking last week in Sarek in the northen Sweden, thanks so mush for the tips cause they really helps, for me in just a few days I got so much better. Great channel dude!
Thanks. Chase for this exercises. 🤘🏽. After repeating all exercises in your channel, my knee pain disappeared.
Just incredible. Now I’m recommending your channel for other peoples. Thanks for videos that u did. LIVE WITH PASSION GUYS 🤘🏽🤘🏽🤘🏽
This feels like a bit of an epiphany. In 2017 I had a TTO but have had some repeated muscle pain and knee restriction that nobody explained or diagnosed. I recently tried the UK National 3 peaks and had some trouble and a physio on site told me I was having ITB issues. My masseuse then did some work and explained the issue more. I then found this channel today and this video immediately jumped out. Will be downloading and giving it a go.
Very good. A few years ago I saw a video of a navy seal MD explaining the same things for knee pain at young recruits running for the test. Abductors training.
This is awesome, thankyou to both of you for sharing this information.❤
The hiking community is so kind and generous 🙂
I can honestly say coming from an ex mountain leader and keen trail runner that chase is spot on and one of the few out there actually addressing things in the correct way. If you download his program I promise you that you will thank him publicly or privately. This is one of the root causes for most mountain injuries. Great content
Man! I don't know how to thank you enough for sharing this. I suffered from itbs while running a 50k ulta trail. I am in pain for like 4-5days. After doing seeing this, I tried it. And instantly it works like wonders. The pain just went away. Thank you Thank you so so much. I was able to go camping 2 Days ago, with heavy gear and an unforgiving terrain.
@@MikeYou-d2s glad to hear it man. I did consider selling this info in a program but it’s just too simple and easy. Happy that it worked out for you.
@@ChaseMountains you can sell it if you want. You would say it's simple and easy, yet the doctors were not able to fix that problem right away based on the other comments I have read.
This is exactly the issue I had. So after doing as advised in the video, the issue has been resolved and if it flares up again, I know exactly what the cause is and how to fix it. Brilliant info here, thank you!!
Thank you so much for this video! Similar knee pain keeps me from walking long distance hiking. I started your daily routine in order to prepare for the upcoming trail and look into all these exerciyses. I really hope this will help me solve my problem. It is definetly awesome advice to finally start dealing with it
I can't thank you enough Chase for these basic exercises. I had exact same problem as that of Karim for almost 4 months. I followed your routine from other Videos (pain free knees for hiking) and i am back in the game! Pain was so bad that even without hiking if i just fold my knees in seating position for 2 min and unfolding after would cause severe pain. Followed your routine and 1 week i could see the difference! Thanks much 👍
I love you already! I’m going to do this, I was freaking out no pain just a feeling like I had a bruise on the side of my knee
Brilliant piece of information from someone who knows what he is talking about..thank you for sharing..I am now ready to give my dream to walk the camino a go..
I have been struggling with this exact pain in descent hiking over 10 miles. I will try this!
That's when mine hurts also. Mainly on long or steep descents. It sucks!
@@johnmca5643 this routine is worth a try!
Looking forward to trying this for knees and back/hips. Can't mount and ride motorcycle anymore, can't raise leg to get on, even walking and doing steps are difficult. Too young to feel so old.
Thank you for both helping a fellow walker with your invaluable advice and for sharing with us. We all recognise the issues but are not always shown the route. You are such a great advert for your profession.
Great video. This problem has ended several hikes of mine, and I'm tired of it. Thank you for the advice and demonstrational content!
Let's do this Brian! I had better see your name in my email list!
@@ChaseMountains It's there!
Thanks a million! Kariem was lucky to meet you!
Can't wait to get your program.
Great stuff!! While I’ve never had problems on the trail, in over 50 years of backpacking, with treks as long as 250 miles, I walk a couple of miles every day from home on my own trail (I built it). Others walk smooth level or tilted routes, usually the shoulder of the road, but my path requires stepping over and around things, twisting and turning, slipping sideways through narrow spaces between trees, balancing as you walk across a log over an irrigation ditch, etc. It is pretty much a full workout of the muscles you use on the trail. My trekking poles hang from my pack in the mountains, and get used only on stream crossings, or extreme descents. I’ve tried them for “normal” use and find them a nuisance.
Way to go! What a difference you made with a fellow hiker. Thanks for sharing the great story!
Many thx, I've struggled with the exact same problem for years to the point I'd almost given up hiking. I've started the exercises and massages
Thank you! Two years ago I experienced my first knee pain on a Washington State section of the PCT. I found myself having to walk straight leg on my right side. It was miserable. I knew it was my IT band. I would run my IT band every mile until I got out. Not a good time.
Yes yes this looks like the one video that might save my hiking days. I ALWAYS get knee pain and it takes away all the fun. I’ve been watching a lot of stretching videos etc but nothing works. Definitely gonna try this! Thanks!
Cool, just remember that while some things work instantly, they won't work forever, so commit to it for a good amount of time and really see the benefits :)
ITB syndrome sounds like what i have had for years which has never been addressed. I will try these, thank you!
Awesome 👏. I’m starting these moves right now. Thank you.
Thanks man, I had this during trail - will work on it. Good to see that people like you can help each other during trail. Cheers.
🤣🤣🤣 I don't know why I watch videos like this, it's miles out of my life style BUT surprisingly to me I found it very interesting!
So thank you! 👍
Sure wish I had this info a few years ago when I was hiking in the Grand Canyon. My knee pain was so intense I really wondered how I was going to get out of the canyon. Thanks for sharing your expertise and knowledge!
This vid is a total lifesaver. THANK YOU!!!
Such excellent information. And you seem like you would indeed be a great trail angel
I really needed this. Thank you so so much! I’m also having some popping every time I bend my knee with my previous exercises. Just completed the Inka Trail and struggled with the decent. I will incorporate these and see how it goes.
Thank you... I dig the trekking pole pressure point part, good to know .... I’m signing up for a 240 mile race.
What you are doing at 8:10 can actually be bad and make your condition even worse. It causes the release of pain for a few seconds ( because you stimulate the nerves ) but can cause more severe lower back pain.
The leg raise takes the tension off and makes my knees feel great afterwords! Im going to be doing this every morning and night!
Omg. I've been moving and have had to be very physical. On my last day, I did something to cause my outer knee to swell and hurt so bad. I'm watching this casually and trying your things and it already feels better!
good tips. No need to lay on your side for the hip adbuctors; my physio showed me it is much more efficient to do it standing with an exercise band (around your ankles), with two hiking or cross-country ski poles for balance. 20x each leg, x3. You should feel a pleasant burn if you are doing it correctly (with enough tension in the exercise band).
This is great, like many here I have this problem and will be giving you instruction so serious workouts. Thanks and keep them coming mate 👍
Hi Chase, thank you, great advise. As a Physio, I treat a lot of lower limb and back problems. A major problem is the how the doctors deal with their patients... Pain killers, rest etc etc, not really having the time to investigate properly, if they even know how to check? Always assuming weak muscles, not protective muscle patterning caused by pain or dysfunctional gait. Always check muscles around articulations above and below the pain site, as We move using kinetic chains not individual muscles. I'm still using your ankle strengthening mobility exercises, alongside sling training. I probably don't help myself with weights, but I'm too old to stop after 50 years of lifting, plus you have to fight muscle atrophy after 40, as you loose 1% muscle mass a year and that accelerates as you age.
Yeah I don't blame the Doc, even if he did know how to prescribe exercises, you need either videos to follow or you need someone coaching you. Karim had both. So yeah the tibialis anterior was also super weak and tight, we got into that later. Still working on it. I turned 36 today so I got 4 years to build some muscle hahah! I reckon you'd get a kick out of my mountain proof knees program. Send me an email!
Thanks for the ITB and glute med tips, I wish I knew this a few years back! Cheers
Super useful, handy to know as I've had ITBS flare up on a hike, honestly nothing worse.
supe niceinfo, struggeling a bit with my back and alot of these moves looks like what i am doing for my back
Hi chase this is so interesting as its exactly where i have a pain on the tip of the glut , not the knee actually
Thanks for this. My ITB is always tight. Never thought that coukd be the source of my knee pain when hiking.
I'd bet money on it! Let me know how it goes
Thanks for taking the time to make these videos. Lots of great information and I'm keen to try some of these exercises before the next walk. Cheers.
This case based video is great! Will start doing your knee training and will recommend it to my friend who normally gets knee pain when we hike in hills and mountains.
your videos are amazing, Im suing them for Kilimanjaro, Thanks
heads up I had to disable my adblocker to download the routine from the link in the desc. 👍
Awesome story and super helpful know how!
Yup found the problem, i has a suspicion this tendon and muscle was gone whack
thanks for the solution, i have started to have this problem, and now on both knees due to my own stupidity
Thank you for sharing the video and routine.