How to Relieve Iliotibial Band Pain FOR GOOD
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- Dr. Rowe shows how to quickly relieve iliotibial band syndrome pain.
The iliotibial band, also known as the IT band, is a hot spot for outer knee, leg, and hip pain.
It tends to get irritated through repetitive movements that cause irritation and inflammation, and ultimately pain. Recurring and chronic pain is commonly referred to as iliotibial band syndrome.
The main cause of this actually comes from above, where he Iliotibial band originates on two muscles: the tensor fasciae latae (TFL) and the gluteus maximus. Tightness, weakness, and imbalances in these two muscles leads to tension and stress on IT band, causing pain.
So to get rid of IT band for good, we need to focus on fixing tightness and weakness in the glutes and TFL.
To keep it easy, this video will be broken up into two separate parts. The first part will focus on breaking up adhesions and tightness, and the second part will focus on strengthening. To get the best results, go through all of the exercises and use what gives you the best results.
As a bonus, all of the exercises can be done at home, require no equipment, and may give quick iliotibial band syndrome pain relief... even within 30 SECONDS!
Watch now and relieve IT band pain for good!
Chapters:
0:00 Intro
1:55 IT Band Stripping (Method 1)
3:41 IT Band Stripping (Method 2)
5:45 TFL and Glute Raises
8:23 Star Taps
11:25 Twisting Reverse Lunges
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#iliotibialband #itband #itbandsyndrome
👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below.
👉 Have a suggestion for a future video? Please leave it below!
I would love to learn how to help meniscus to regenerate (lateral meniscus in particular)
Please do some videos for Ankle injury .
Twisted ankle Injury. Or anything releated.
@@rhalasur113 Check out: th-cam.com/video/YtM3sLxVxQc/w-d-xo.html
@@DrRowe Thank you Doctor.
Doctor thank you! Felt that instantly and feeling relief!🙂 bless you! 😌
Just one question, do I heal first and or go right into the strength exercise?
I am a pilates instructor who also knows yoga pretty well so I'm not often impressed by these kinds of videos but WOW I have been so impressed. Dr Rowe is teaching a goldmine of material in every video.
Glad to hear that, and thanks for watching!
Thank you dr.
As a runner with a current IT band issue, this helps me a lot, especially with instant relief of pain
This is a great video. I've had IT band syndrome for years, especially during long walks in the hills, and I've tried a number of therapies with little effect. However when I tried these exercises the relief was almost instant and I did my first mountain hike today without any knee pain at all. Incredible!
The relief you get after doing the strengthening exercises is amazing. I have tried all kinds of workouts, stretches, muscle relaxers, massage therapists for 9 months and I saw no difference until now. Thank you for doing these free videos that help people all over the world. Subscribed.
Oh my god. Ive had contracture for a year and that bent knee toe tap stretch is an IMMENSE solution. Seriously, thank you
Thank you so much! I am a massage therapist and I have my whole family watching you! Thank you fire doing real honest work, I worked for a physical therapist for a few years, we recently were going to a chiropractor for over a year who told us not to strengthen our bodies not even kidding you, being that I’ve worked under physical therapist I started doing those protocols and lo and behold my back is stronger and in way less pain, you can’t just pop it and expect it to get better there has to be strengthening involved! your videos are helping us all tremendously thank you so much for your service! 💪🙏👏✨
Wow, not strengthening is terrible advice. Glad you found better answers, and thanks for watching!
Dr. Rowe .... I cannot tell you how much these are helping me.... they are easy enough to do, yet also challenging when adding the extra Reps, and the " take it to a next Level ". I have struggled with pain and some hip/ I.T. band issues ever since I can no longer go skating .... ( they closed the Skating Rink where I live. ridiculous. ) That alone kept me in great shape, worked those muscles and it has been so difficult. The manner in which you are so thorough, you explain everything is something
I truly appreciate and is so helpful.
Thank you again. If I were in that Area, I'd definitely pay a visit. Blessings ~
You take great care to explain each exercise and how it’s connected to our anatomy. This is what makes you so special! Your exercises help me create a more in tune mind and muscle connection. I’ve made an effort to prioritize rest and mobility and in turn have noticed an improvement in my workouts. I’m actually convinced training improperly is what caused my issues to begin with! Thanks, Dr. Rowe!
Well thank you, and glad the exercises are helping you!
Love this channel. Great exercises and tutorials. Thank you
Another great video from Dr.Rowe
The two exercises to ease IT band pain REALLY WORKS! I feel the relief immediately. I am a follower of this series because o my on-again-off-again IT inflammation. Good job, Dr. Rowe!
Literally CANNOT wait to try this. I’ve been in pain for months. An active woman who never sits down and getting back into the gym recently has been hugely disappointing when I’m in so much pain I want to cry.
A few random yoga or Pilates or squat positions in class periodically will hit the hip with a “hurts so good “ stretch which allowed me to start searching for specific muscles that might be involved to search help .
Chiropractors ( a very knowledgeable with athletes) friend has helped release the tight back and leg muscles that have been overcompensating and he’s helping find exercises and or to strengthen the surrounding muscles.
This is also SO informative and eye-opening as our little one had about her first 7 years with chronic hip/knee/leg issues.
The first Peds PT tried but was t knowledgeable enough. Basically wasted a year or more.
BUT a toddler can’t tell you what’s going on. Just the right PT came into our lives and helped with nearly everything this Doctor here is telling us.
NOW IT ALL MAKES SENSE!!! I didn’t quite get why/how the PT did what they did at times but she’s overwhelmingly pain free now at 9.
Mom hurts and I think it’s almost what she went through. Poor kid!!!
Thanks for sharing this knowledge. It has life-changing potential.
Thank you Doc for this wonderful instructional video.
Thanks so much. Really straightforward video and easy to follow.
Your channel is extraordinary! Thanks so much for sharing your insights! You have an incredible talent for explaining how things work and potential solutions. Thank you so much!!!
Fantastic!! Incidentally, my physical therapist did some scraping about a week ago on my back and on my IT band. Thank you for posting this process. I tried it and feel so much better. Now, I can do it on my own.
Wow thank you I felt these exercises more than any others for my IT band problems
Thank You
I work a manual labor job and this has been making my life somewhat hellish. I've done this one and I'm already feeling better
A big thank you Dr. Michael✨✨✨ just want to say how much it's appreciated you sharing this self help information on TH-cam. The cost of living is still going up here in the UK so is private health care. (My local chiropractor charges £50 for 20 mins session! But he is really good and that's what you're paying for with a professional)
Self help promotes motivation and well being, and is big must for everyone who is going through either work related accident/injury or sporting injury. Keep up the good work pal 👍
Thanks for watching!
My guy your amazing 🤩🤩🤩 I am so grateful for all your videos. The relief I get is wonderful. Hope you keep making your videos.
Glad you're getting relief, and will do!
Love these exercises to help my left IT Band pain
Helped me first time I did it. Thank you !
thanks so much for the information, you explained it well, breaking it up in sections. i definitely felt the weakness doing the exercises.
Love this video!I am a RN and will follow these exercises for my IT band.
That's the one I've been waiting for ! Helping me with the hip osteoarthritis 🏆 Dr. You are ALL business and right too it . A fan from Milwaukee 😅
Thanks for watching!
I’m crying right now. You have heal me. I’ve been watching your videos for pain relief and OMG. I’m feeling 90% better than ever. God bless your great skill. Your a chosen one for us!! 💪🤗🥰😇🍾
Thank you Dr. I definitely need and appreciate your most helpful videos. They help me a lot! The dang IT band requires a pro active approach your procedures relieved the tension and then the pain.
Hope these exercises help you for a long time to come, and thanks for watching!
I found this video quite informative and helpful. Thank you for sharing!
Happy to help, and thanks for watching!
These exercises are helping my IT bands heal so much, thank you!
Wonderful!
These are great ! I felt these exercises on my painful right side. Thanks 🙏
Hope you're getting relief, and thanks for watching!
Another awesome video. Thank you!
Thanks again for watching!
Thank you doctor Rowe as usual your videos are brilliant
Thanks again for watching!
Great to see a doctor who gives straight un complicated videos and uploads for free,helping everyone rich and especially the poor get better.from tye people of Britain god bless
Thank you Dr Rowe it is very helpful
Thanks for watching!
This was very helpful. Thank you very much
Glad it was helpful!
This is a fabulous tool to add to my toolbox!!! I'm very excited about both techniques. I have used the scraping technique before but I like the grab and flex one.
Hope the exercises help you for a long time to come!
Thanks so much. Great tutorial. Love it. Been teaching some of the moves. Got it from Pilates. Awesome👍🙏❤️
Learned: TFL
Thanks This is great!!
Thank you sooo much! I can feel relief of my I T band! With just one day of exercise!
Grateful Thanks Dr 🙏🏼🙏🏼
Useful info🙂
Glad it was helpful!
Thanks so much for a very helpful video ❤
Glad it was helpful!
The exercises & loosening of the fascia in the I T Band is Sally helping me. I did feel relief right away. I will continue doing these as I am a teacher and am also very active. I love the way you present your knowledge is exceptional. Wish I were in Michigan as. Would be coming to you. But alas, I am n Tennessee.
Great you're getting relief, and thanks for watching!
Thank you very much for this video. I have IT band pain due to hip avn, after doing this exercises I am feeling very 👍. It will be great if you show what exercises should do patients with hip avn. Thank you in advance.
Thanks for this. Ive been going to a physio for weeks, her exercises have made my pain worse. She never mentioned the IT band and what to do.
I have been around on TH-cam lookibg at diffrent ways to ease shoulder problems and this thigh issue and back tightness, I must say that your techniques are the only ones that have bought relief and comfort, thank you for sharing your knowledge with us all. if it was possible I'd come to Michigan to visit your city and have some treatment at your clinic, I'm 65 and find it near impossible to fly in planes due to anxiety and claustrophobia so I guess its not going to happen, I pray many others will benefit from your channel and your clinic. regards from Birmingham uk
Hello and thanks for watching!
I did the exercises, the first two with the leg lifts and then the standing and tapping exercise and got immediate relief. Will continue to do them. Still have some pain but much less and I know the pain will disappear over the next days or weeks as the muscles get stronger and more flexible. Also, applying heat to relax muscles and doing the IT massage as shown by you. THANK YOU!
Dia duit. Very grateful for your healing vocation. Chronic ITB. On antinflammatory for Achilles so good time to work on ITB since must do more squats. Regards.
Sometimes I think google already developed a fully fledged AI. Cuz the timing of this video couldn't have been more appropriate. Thank you for this channel and videos! Life saver!
Thanks for watching!
Necesitando decesperadamente algo para quitar el dolor y aparece este video, maravilloso ahora podre dormir ♡♡♡ gracias!!!
Glad you found the video, and I hope the exercises help for a long time to come!
Thank you doctor❤
Thanks for watching!
Thank you 🙏
I have been dealing with some pretty brutal burning pain in my knee. Walking has been incredibly painful to the point where just having my phone rubbing against my leg hurts. I tried prednisone and recommended therapy and it did not relieve the pain at all. I just did all of these stretches for the past thirty minutes and while I still feel some tightness, weaknesses and discomfort I can tell that these exercises are the ticket to relieving this pain for good. Thank you for the detailed information. I’ve finally found some relief.
thank you!
Very good sir
Thanks for watching!
Sir you are great 👏👏🎉🎉
Thank you so much!!
Thanks for watching!
Just took notes and can't wait to try these, The entire outside of my left leg from butt ti calf is talking to me. Ouch when I met TFL, ❤ you channel.😮
Hope the exercises help!
Hi! Doc Thank you❤️God bless!
Thanks again for watching!
12:20am. Interesting exercises. Will try them soon.
Awesome video! Any knee brace you can recommend in addition to these exercises? My issue is when I go hiking downhill after a few miles. Thanks!
thanks for all your videos! they've helped so much with pain across different parts of my body.
one injury i struggle to find content for is my sternoclavicular (SC) joint separation. it's the main thing preventing me from engaging in strength exercises, and i would super appreciate some content on helping that if you have the chance!
That's a great suggestion for a future video!
preciate that!
Very effective. Thank you.
Thanks for watching!
You are welcome.
This video has been a revelation - thank you so much. I have moderate OA in my left hip which has had a knock on effect on a whole host of other muscles. Thanks to your excellent videos I can now understand how it all fits together as it were. Can I just ask re the IT Band stripping methods? How often can I do them bearing in mind my IT band needs a lot of work I think but I can feel a difference already. Many thanks.
🤩🤩🤩 Thank You!
Thanks for watching!
Thanks!
Thank you for supporting the channel! - Dr. Rowe -
Thank you
Thanks for watching!
Thank you 🙏 so much this is the only thing that has helped me so far. I can walk again with no pain 🙏 and doing the exercise’s to strengthen the weaker links in my body is helping A lot. ❤
Glad you're getting relief!
@@DrRowe 🙏
I'll be doing the Star Taps, Standing Fire Hydrants, and the Reverse Twisting Lunges.
Hey Dr. Rowe, thanks for all the good advice. I have IT band problems (so I think), accompanied by piriformis pain, and it is ongoing for years now. It seems I cannot get rid of the pain. Mostly the pain is present in the area above the knee, when stretching my leg I have a feeling something is tearing. The massage and therapeutic exercises did not help much. I stopped running and mountaineering since all the intense movement results in serious pain in my left leg. Would love to hear what you think would help with these problems... All best, Sasha
Okay. Now how do we get rid of it for EVIL???
Silly man!😂
GOD SENT VIDEO I CANT WITH THE IT BAND PAIN ANYMORE!!
Glad you found the video, and thanks for watching!
I just blew my L4 L5 with sciatica, and exactly this side of my leg (the outter) layer is numb and in pain. Awesome, going to try it
This video is very important for myself thank you , Starting now I'll be able to do this ...here's hoping.
Please give us an update soon.
@@DrRowe it worked tremendously I was so pleased I've had a few minutes to feel I could lay on my right hip without it hurting and the intensity has diminished. It was very sore and tight when I started to work those side muscles and it released immediately deep relief in my hip
@@DrRowe This massage I was able to do as you instructed through this video. I'll need to keep doing this massage because I'm also soon 60 years young ! I'm walking often and need this type of help to relax
Thanks so much for all your time making these videos. I've learned so much while healing at the same time! Much appreciated! 😇
Happy to help, and thanks for watching!
I am blown away. I have had a nagging pain in my IT band that would randomly strike when I extend my knee or sit in a quarter squat. I worked on my IT band with the spoon. My symptoms are gone
Where can I get the exact table in the video? Name/Manufacturer? Love your channel. Has helped me greatly. Thanks.
hello! i love your videos as they are very informative.
i am a 31 y/o with femoral a reversion on my right hip. the burning sensation in my hip is unbearable. any advice on how to relieve that pain? even the exercises in your video are too much after a few seconds.
Omg , that is exactly what and where I feel too much pain
Thank you very much. I have some It Band/Gluteal tendiopathy and SI Joint issues. I figured out that I have a very tight right glute med with problems to activate and control it in functional movements. I feel strengthening it with functional isolation exercises is very helpful. This is very the star taps/lunges come into play. This is a great exercise where I can spot a huge difference between my left and right side... I'm already doing one-legged wall squats which also seem to bring out and address this weakness. I will add the star taps now, they seem to be very helpful and can be done anywhere, maybe even as an everyday exercise? Thanks!
Star taps are great for general one legged stability and balance. They work a lot in a little amount of time, and I hope they make a big difference for you. Thanks for watching!
I saw Dr Row do a seated Pigeon stretch sitting in a chair and it really helped me as I have tight Illiotibial bands but where did that video go? Could you please bring it back.
Helpful information! Nice to see the spoon usage instead of an overpriced Graston tool. Going old school gua sha.
Absolutely, hope it helps!
Yesss! I was thinking the same! Those tools are very expensive. He makes it easy for everyone to help our bodies get stronger!
thanks doc. I had knee pain while/after squatting and noticed that my outer thigh was very sore. I do the tfl and glute raises before training now and the knee pain was gone after like two sessions.
Thanks for the video.
Is there any exercise to get stronger this muscle? Thanks again.
There are strengthening exercises for the glutes and TFL in this video, which support the IT band.
Love your videos. Is there one for sciatica like pain but in the front of my leg? It's coming from my lower lumbar left side radiating to the front of my left leg
Hi.. I did the first set of exercises lying on my side and I did get immediate relief thank you for that.. The second exercise was not able to do it as I also have severe osteoarthritis can I do the other set of exercises in a pool
Good stuff, can we get one for the elbow, especially for baseball
Check out: th-cam.com/video/jyu5_yer4n0/w-d-xo.html
Iam grateful that the remedy worked but feeling some heat the side the pain was.
Sir,can you please explain 🙏🙏🙏
Can you do those exercises while dealing with IT pain?
Hi, oh is this what hurts at night when I sleep? Wow I have to build up muscles, thank you so much😇🐾🌺💖🐝🐣🌲🐕🌻
Hope the strengthening exercises help!
Thank you. I rather used a new plastic toothbrush instead of the spoon. On the left side, it is hard to turn the feet inside. I’ll try again tomorrow. The next exercices were very difficult. (I am 51 with a cauda equina syndrome incl.piriformis, so i am mostly lying in bed alternativly on both sides ..on the IT bands since 12y ..Your video is well appreciated. Merci )
Please give us an update in a week or two.
Hola, pudiera agregar a su video lo que dice por escrito en español?
Am I correct that wide hips and narrow base (the distance between feet-ground contact points) causes constant IT problems?
Doc, you should build an app where you group these videos per muscle group or body part with some exercise programmes and etc. That will fly and help a lot of people.
I am sure you can handle it, but if you need help, just let me know.
Great idea, thanks!
Hi Doctor! I have question: for the message in the beginning, how many times can we do a day? I heard 5 times as a set but didn’t hear how many sets are allowed per day. Can we do it whenever we feel like it? Thank you again!
can i do these exercises if i had core decompression surgery on my left hip 2.5mths ago? have a 8inch cut on my thigh. have outer knee pain and i believe this is whats causing it
I started a job where I was sqatting alot and I believe I did agitate my right IT band from your description. Going to try what you recommend. Hmm, should we do the floor exercise after we break up the tightness of the IT band? It would feel really achy going down on my knee if I tried that now.
You can do it before or after, and use the method that works best for you. For me, I find the doing it before helps improve my flexibility during the strengthening exercises.
I need to try these. I’ve had IT band pain for years. The past couple days has been pretty strong and really gets irritated when climbing steps,ladders etc. I’ve been tot he dr and went through physical therapy and made some improvements but not it’s getting just as bad as before. They did not have me doing these exercises though. In my experience foam rollers and balls make it really irritated.
The timing on this video is sus, but thank you none the less. What if the pain is in the exact same spot just on the inside of the leg not the outside.
Is there any exercises for outer calf muscular pain