Did you try the exercises in this video? What did you think? How does your IT band feel? COMMENT your experience below and be sure to watch this video to learn the RIGHT way to foam roll your IT band (trust me - most people get it WRONG!): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Xl_L0o5N0bw.html Hope it helps you feel better!
Found your IT Band exercises. After doing them one time I was in less pain. I’m a 62-year old with very tight ID band and leg issues. You’re the best!!
I swear can’t express my gratitude enough I have been facing IT band issues for so long now although it’s not persistent I do face pain often, today I found this video and I did all of the said stretches and exercises and I already feeel a lot better. Hoping to continue doing them and post my progress here. Thank you very much doctor🙏🏽
Those stretches were outstanding. I experienced *some* relief in the pain almost immediately. I'm looking forward to repeating them and seeing further improvement. Thank you!
Thanks so much for your assistance in getting rid of my persistent IT Band pain ! 🙂 I am a regular runner and haven't been able to run regularly and for long distances for a few months now without without hobbling around during or after runs with IT Band pain. Have followed your set of stretches and strength exercises in this video over the last week and I ran my first 5k run yesterday without pain and I'm feeling great today also ! Thanks so much ! 😊
Great video! Just came home from the gym with my right outside knee aching. I did all the exercises in your video and got immediate relief! Now I need to do them daily. I’ve had IT band issues for awhile. Thanks so much!
Wow. I love stretching. It's so rewarding. And the way you made this is phenomenal. Saying the importance and and explaining why for both foam rolling (in the previous vid) and stretching/strengthening. Well done and thank you deeply.
Great video! Had some IT band issues flare up this week, and following your stretching routine alone got me relief in a shorter time than it took to watch the entire video. Now it's time to strengthen those glutes so it's not persistent 😤
Same. I’m a stay at home mom of 6 and haven’t been able to get off the couch going on 4 weeks . No one will mri me, they just threw pills at me, and I’m starting to hate life. These stretches were hard as I’m overweight and not active but helped a little with the discomfort so I’m pretty sure that’s my problem
@@torahfollowerc6603 today I visited my doctor and told me this wasn’t my injury….i have like a mild femoral biceps strain instead…but talked to a friend yesterday who recently suffered ITS and told me that the key is staying active once you recover…his recovery consisted on rest, lot of ice and stretching in his case lasted for like 20 days…told me he progressively added load to his exercise but very cautiously…he lost like 10 pounds since the event which has also helped to keep him away from reinjuring
Hello guys I also got IT band syndrome is it just me or my leg where my it band hurts seems smaller than my other leg is this normal? Seems like muscle imbalance
Outstanding. Can you go through the exercises a little slower? And use the same leg as a reference the whole time through. Love these tips I’m on my way to strengthening so I can get hiking again! My IT band flared up on the downhill descents and it was absolutely excruciating. Started using poles and that def helped, but I so appreciate your foam rolling and strength exercises to get this knot worked out. Keep ip the amazing work!
I did this video and the it band foam roller video of yours consistently every morning and night for 3 weeks. Before that I was doing just the rolling and in deep pain. It was t until I did your videos that after a few days my leg started to feel better, and I could go up and down my stoats without tears. I'm able to start my marathon training on time now because my leg is healed, praise God! Thank you for your videos, I appreciate all that you do and continue to do for athletes and former collegiate athletes like myself!!
As someone who's been struggling with patellofemoral syndrome for the past 5 months these these extra exercises and stretches to supplement PT are such a godsend.
I love these exercises. My favorite is the hip hikes as I could see it works great for me. Thank you. I love all your videos and my neck pain and my rhomboid pain is almost gone by doing your exercises. Now I am working on my hip and glutes strengthening.
Hi , I injured my knee playing soccer 3 weeks ago I rested for about 2 and half weeks after doing stretches and knee strengthening , but I ran yesterday on treadmill was going 5.5 speed already doing more than a mile with no pain as soon I went to 7.5 speed I started getting severe stabbing pain on my right side knee by my femoral condyle like a bony bone I think they call it Gerdys tubercle . And my question is ! Is it a meniscus thing ?or is an it band syndrome problem . I can run jump bend my knee with no pain . This is really irritating and playoffs starts in 1 month and never had this and I really feel like im going to miss the rest of the season 😢 btw it all started with sciatica pain 6 weeks ago then this pain radiating from my back to my hip and into my knee
I stumbled on your channel the other week. Thank you for all of your awesome content. About 2.5 years ago after doing a small jump skiing I felt like something moved in my knee. No fall or impact, no big deal just a small jump. Then as the weeks went on I could literally no longer walk as I had continued as normal skiing every day etc. It got worse and worse and I have spent many hours at physio Chiro etc etc etc. What happens now is the pain comes and goes month to month but I think I have ITB syndrome and it just never seems to completely go away even when I am having a better month its still lurking there. Have you ever had any patients that have suffered knee pain often to the point of not being able to do normal daily activities like standing to wash up or chop veg etc because of ITB syndrome? I have had MRI's and nothing unusual has shown up. Thanks for any thoughts, Claire :)
Thank you for sharing all this information!! I’ve been running for almost 10 years with virtually no injuries and just recently started having ITB issues. You explain everything so clear and this video along with the foam rolling one (I also added calf rolling) have been my routine for the last couple of weeks. I am walking again pain free! I am planning on not running for about 6 weeks, continue your workouts and start gradually back to running. Thank you so much!!!!!
Tried a few tutorial videos on this subject but found this one made so much more sense,great video.Could you tell me how often I should do this routine?every day or every couple of days?thanks in advance.
Honestly I have a tight ITB, tight quads (particularly vastus lateralis) and been doing physio for nearly two months. Daily stretches, foam rolling, electro therapy, etc. There was progress but it was slow and nothing really gave the relief I desperately needed, until I found this stretch. I just started it today and already I can feel a deeper stretch in the outer leg.
These videos are fantastic. I've been to a PT, an orthopedic surgeon, and watched a number of other videos on RU-vid and this (and the IT foam rolling video) are the best things I've found. So many good things about these videos. How you explain/show the anatomy and how to do things the correct way (and explain what the wrong way is). The treatments themselves are very effective (I can feel how effective they are compared to other treatments). The video production is also very good. Good clear video and sound. Quick and to the point, but explaining things where needed. A+. Thank you!!
@@toneandtighten First, I want to thank you for all of your amazing work and efforts to help those in the best of ways. Second, I just wanted to ask if these exercises are more specific to acute results rather than long term? Or is this something that can actually fix these issues rather than a sort of bandaid? Thank you!
Jared, hey! Honestly I'm hoping for the best as I've had this for a few months and my left knee would annoy when doing any variation of squats when weight lifting. Also, I've had fear about the stretching the IT band but learned something new just today. Again thank you and hoping for a full recovery!
Hey Jared, Would you plz post a video abt "how to walk properly in terms of weight distribution over legs? I'm dealing with IT band problem over a year now and recently I have realized no matter how strong my quads, hips, glutes are, since I am not walking properly I have lock myself into this circle of injury! My knee has turned inwards since I am not shifting the weight on my sore leg because of pain. I guess this can help many ppl get of this pain :) Thx 😊
I hope these stretches and exercises help with my IT band pain. I’m currently WAAAY to sensitive there to try foam rolling so we’ll see where this gets me. I will say my IT band pain is nowhere near my knee it’s almost smack dab in the middle of my outer thigh so hopefully the same principles apply. Thanks for the wonderfully explained and demonstrated video.
Loving these stretches and exercises. I’ve done them for a few times now. How frequently should I be doing them and approximately how long will it take for my ITBS to clear up. Thanks 😃
I plan on incorporating all of the stretches and exercises in my workout. I tried and love them all but my fave is the first stretch and the hip weight bearing exercise.
This video is amazing! Wow that first stretch is INSANE! 😮 I’ve never felt anything like it! I have an incredible amount of pulling (yanking almost) on the outside of my knee when I do it, seems extremely tight! any suggestions on how to relieve that further, is that safe? Or just keep at it?🤗 thanks for an AMAZING video!
Just finished 100 mile bike ride in preparation for my first Ironman next month. My IT Band flared up at the 80 mile mark and was limited to pedaling with one leg the remaining 20 miles. Your video is a blessing and is exactly what I need to do and am doing to get me across the finish line next month. Thank you for your presentation!
Hi Jared! Thanx for sharing the knowledge with us! I have a couple of questions. Is foam rolling, stretching, strengthening the sequence that you suggest? Should I do these before or after running?
My God, where have you been all my aching life! Thank you doctor for this video on the IT Band. I’ve been in pain since January and have scoured RU-vid for hip pain exercises. This video was my last recourse and IT WORKED!. God bless you and your family for your generosity. I’m a fan for life. Btw, your content and the way you impart info is not only educational but entertaining. More power!🙏🏻💪🧘♀️🌈❤️
I did your foam rolling on IT Band and then this video. I’m in tough IT pain on r leg. Should I repeat daily while chronic? And long term? Thanks, excellent vids!
I'm going to start implementing these exercises into my everyday routine but, I'm curious to know if doing ALL these stretching and strengthening exercises will "overstretch" or worse my symptoms. If you could respond it would be very appreciated. Should I limit myself to 3 stretches (alongside foam rolling) and two strengthening exercises a day?
Just upped my running mileage last week and hurt my IT band. I got scared because the same injury ended two odd my high school cross country seasons… found this video and two days later after stretching and training aggressively to fix this pain, it is gone!! I woke up and couldn’t tell that I had hurt it at all! Thank you so much!!
I don't fall into the typical categories for sufferers of ITB, not a runner or cyclist, don't wear high heels. Just a 75 year old lady who might overdo the yard work. After a long walk last month the symptoms started and grew worse. Followed my GP's suggestions of rest, ice, got a therapeutic massage. Been doing these stretches, exercises and foam rolling for a few days and am getting some relief! Guess this will be my ongoing routine if I want to get reacquainted with my rake and hoe!
Which exercise was your favorite? I admit - #1 and #2 are TIGHT on me and I need to do them more. Leave your comments below and thanks so much for watching! (NEWLY UPDATED VERSION OF THIS VIDEO available now at this link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UPCIvo7vvv4.html)
Tone and Tighten , just wondering if you’d be able to recommend which exercises is best for me. I’ve been visiting the osteopath for the last 8 months and he said I have SIJ issues and recommended a serola biomechanics belt, and gentle stretching. No running in the meantime as that causes soreness. I’ve done your stretches and strengthen for two weeks now and my last osteopath appointment he said everything had tightened up again. Can you please advise what’s best for recovery and get me back running again with no issues. Kind Regards Yvonne
I really liked the lateral hip stretch (laying down) with the stretch band. But I feel my legs shaking a lot while doing it. Read a little about ‘myotatic reflex/stretch reflex’ but not sure if it’s a good or a bad thing. Would like to hear your views on it. Thanks!
Mate - I've got a feeling you have just completely changed the game for me. I'm in my early stages of IT Band research and trying out a whole range of hip and glute stretches and movements. Doing the things you suggest in this video havr got me feeling tightness and stretching in areas that I have never been able to successfully provoke before. I can just tell this is going to have a major impact. Thank you very much.
I want to know if we have pain only on one side should we do the stretches on both the sides? After the very first practice my pain is reducing. Today is my day three. Will post again about my progress. Have already done PT for 1.5 months but no results.
Thank you so much for this video! I love to hike long distances, but a few months ago I started getting severe knee pain after a couple of miles, which made me fear being stranded in the middle of a long hike. After identifying that my IT band was the cause of the pain, I found this video and used your recommendations for foam rolling, strengthening exercises, and stretching. I did them every night for two weeks, then I tacked the exercises onto my regular workout three times per week. My husband and I completed an 8-mile hike last weekend, and I was pain-free during and afterward. A few months ago, I was afraid that I would have to give up on some hikes I’ve been dreaming about, but I now have hope again. I am so grateful that you took the time to share your expertise! You are making a difference!
I've had IT band issues for YEARS and had no idea what it was. I finally asked my doc about it, watched your videos and found immediate relief! #1 is my favorite. Thank you SO MUCH for sharing. It's part of my morning stretches now. Can't wait!❤❤
This is another one of these things I should be doing more often (stretching) but I just keep window shopping them without really buying them. Thank you so much for yet another easy to follow set of exercises, Jared! Even if I don't get to do aaaall the exercises you show us, I am slowly but surely improving and extending my reservoir. And as they say, "The more, the merrier", right? 😄😄😄 Be safe and happy lovely family! 💛💛
I want to know this too. Also, is it better to do strengthening exercises first , followed by stretches or vice versa. In vid it shows vice versa but am worried this may leave everything tightened up again.
Okay so I started these yesterday. This started for me three weeks ago to the day. I went to the ER because the pain was so bad in my knee. I wasn’t sleeping and couldn’t walk. They told me it was arthritis and gave me Percocet and steroids. Neither did anything I didn’t take them anymore. Aleve ibuprofen did nothing. Icing it did nothing. Elevate did nothing. Weeks went by and still I’m on the couch propping my leg in pain with no progress. At all. Went to the ortho who said this is not arthritis your knees look great, you have no tears and no injuries I can see. We’re not doing an mri. Here’s more pills. So finally yesterday I had a breakdown. I found this video and said what the hell I try it. These were very difficult for me I have 6 kids and overweight. Not huge but overweight. My knee hurt so bad doing the first exercise I was shaking holding this position but pushed through and did it! I did almost all of these. It was sore afterwards but could not deny relief down my thigh!!! I woke up this morning and for the first time in three weeks I could not believe my knee wasn’t in sharp pain and my thigh wasn’t aching. I just did them again and I’m icing the knees and thigh as my chiro friend told me to do right after stretching. I cannot express how grateful I am for this video as a frickin spine surgeon left me with no answers and literally told me “you don’t look like your in pain” no one cared. I don’t care how dramatic this sounds. I was getting really depressed. I will keep updating since no one on here seems to come back and give updates.
Day 3. Leg still sore. More than it was yesterday. Praying it gets better because it makes me think I got some false hope. Did the exercises anyway again this morning. Does anyone actually go back to normal life after this because I’m losing hope a little here. I can’t take this anymore
Day 4 did zero. Yesterday after doing them it was too much and my leg ached so bad! I couldn’t sleep. Did none today to rest it again. Starting to wonder if that’s what this is…?
Hi there just wanted to say that because of the friction I developed some form of clicking on the lateral condyle. I’ve done the stretching and exercises for a bit now and have seen some improvements in my stability and strength however the clicking is still there and I’m afraid if I start running again it will get inflamed. It’s been clicking for about 8 weeks now. With little pain though. But I still feel it shouldn’t be there. Anything I’m missing on?
@@toneandtighten thanks , by doing this I can exercise more as the pain stopped me from going gym to prepare for marathon, currently doing long runs 3 times a week only.
Hey! I noticed change in a week from doing these exercises along with your foam roll out video too!! Thank you 💞 Quick qu for Jared or if anyone knows - I do the foam roller, then the stretches then the strength exercises. After I do the strength exercises at the end, my muscles feel all tight again - should I foam roll at the end too? Thanks in advance for any help!! Anna
Great video as always ,suffer from this a lot ,that probably the question I'm about to make is the reason ,4 years since quitting my job and had to stay home watching my son grow ,haven't done any physical exercise ,would like to start again at home ,some track bike and set of Bodylastics bands ,but can only do it a few hours before bed ,is this correct or shouldn't do it ,thanks for any advice ,keep up the good tips
I’ve recently started playing Badminton and the outer side of my knee on both the legs pain a lot. I’ve rested for a week without playing but the pain seems to be returning as I’ve resumed playing. Is this outer knee pain due to IT band or something else? Please advise... Thanks in advance!
I came back to this video months later because it is what fixed my right knee’s it band pain. I now injured the left one and will be using them for that also. So I want to say thank you for the right knee and thank you in advance for the left one. (I really should have strengthened the left one as I did the right but you live and learn).
When I do the stretch in my back and bring my leg straight into the air I get an extreme shooting pain on my it band at the knee attachment area. Always have and it’s only on one leg. Anyone have advice?
