IT Band Exercises. Full Rehab Routine For IT Band Pain Relief.

Подписаться 581 тыс.

Просмотров 131 тыс.

50% 1

IT Band Exercises. Full Rehab Routine For IT Band Pain Relief. // Caroline Jordan // For more info visit: carolinejordanfitness.com/it-...
GET mini loop bands so you can do this video routine! amzn.to/2EZWwt9
READ full It Band Pain article here: carolinejordanfitness.com/it-...
Looking for IT band exercises to fix your IT band pain? Here is all you need to know about IT Band Syndrome and a full IT Band Rehab routine to get you out of pain. AS ALWAYS Please check with your doctor or physical therapist before starting this or any exercise routine. Honor your body and if an exercise increases pain STOP and see a doctor.
These IT band exercises are specifically designed to treat IT Band Syndrome and get you back to working out healthy. Perform these moves every other day while injured, and use the alternating days for core work or other strength exercises that don’t aggravate the area. My Strong Body fitness program is the perfect solution to guided strength workouts that will keep you on the road to pain-free fitness success. Check it out here - and use the guided strength workouts to help you continue to heal: www.hurtfootfitness.com/stron...
This routine can help heal your IT band injury within a week or two if it’s a minor case. (If the pain persists, find a doctor who specializes in running injuries.) For the workout, you will need:
How To Safely Return To Training💪
As you get stronger and your symptoms subside, test the injured leg with short exercise that can be extended as long as the pain is not causing a limp or any compensation. Strides can sometimes be performed early in the treatment phase shorter and faster exercise often does not make the injury worse. Recovery time depends on many factors such as the length of time you have been injured and biomechanical aspects of your stride. ITS ESSENTIAL to continue strengthening after you have resumed training to prevent further pain or episodes. I always tell my clients to "do their homework" before their "fun runs" and races. If you consistently keep your butt muscles strong, you won't be sidelined by as many injuries or pain. Use the IT band exercises and video above on a weekly basis to help you avoid injury and kick butt at life.
I hope this IT band exercise routine helps you heal your IT band injury and get back into exercise safely and successfully! Please let me know if you try this routine in the comments below. Have you ever had IT band pain? Have you don't strength training to feel GOOD again?? I'd love to hear your comments and thoughts below.
Positive Feel Good Fitness,
-Caroline Jordan
Help me to maintain and grow this channel, become a Patreon here: / carolinejordanfitness
or donate to Paypal: www.paypal.me/CarolineJordanUS
or Venmo: venmo.com/carolinejordanfitness
👇SUBSCRIBE TO CAROLINE’S RU-vid CHANNEL NOW👇
bit.ly/3zIHqnS
★☆★ CONNECT WITH CAROLINE ON SOCIAL MEDIA ★☆★
Caroline Jordan Blog: carolinejordanfitness.com/blog/
Facebook: / carolinejordanfitness
Instagram: / carolinejordanfitness
Twitter: / carolinefitness
Linkedin: / caroline-jordan-7531315b
💪TRAINING AND PROGRAMS 💻
HURT FOOT FITNESS EXCLUSIVE COACHING PROGRAM: www.hurtfootfitness.com
WORKOUT VIDEO LIBRARY: www.hurtfootfitness.com/worko...
HURT FOOT DIET GUIDE: www.hurtfootfitness.com/heali...
STRONG BODY PROGRAM: www.hurtfootfitness.com/stron...
DIABETES WEIGHT LOSS PROGRAM: hurtfootfitness.com/diabetes-...
SCIATIC NERVE PAIN RELIEF PROGRAM: get-pain-relief-now.teachable...
#itbandexcercises
#painrelief
#CarolineJordan
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Related Searches:
exercise for iliotibial band syndrome
it band stretches for hip pain
stretches for it band hip pain
it band strengthening exercises
it band exercises for knee pain
exercise for it band pain

Кино

Опубликовано:

8 мар 2019

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 135

@CarolineJordan 4 года назад

Hi Friends! Please see the suggested reps and sets for this exercise video routine here: carolinejordanfitness.com/it-band/ !! Happy training!

@valeriedarwin7843 Месяц назад

Great workout..

@Eudaimonia24th 2 года назад

I just want to say that I started doing this workout 3x per week a couple of years ago when I injured my IT band training for a marathon. I believe that this workout is really what allowed my IT band to heal properly, and what allowed me to complete my first marathon successfully this past October (2021). I still do it 2x per week just to make sure my IT band stays happy 🙂. Thanks so much Caroline!!

@huebinhtrinh4830 2 года назад

Not only are your exercises spot on for IT band problems you actually do it ‘with’ us for the required reps which not every RU-vidrs do. I watch this video daily because I can follow along. Thank you so much.

@CarolineJordan 2 года назад

I appreciate that!

@bethlipovic5692 4 года назад

3 weeks with ITBS; working with a physio atm, but your video absolutely supports the same exercises he has me doing. Its awesome to do my exercises "with you" instead of on my own. I was devastated to be sidelined but now realize that I need to be a smarter runner and exerciser as I age into my mid 50's after decades of running. Thank you so much for this informative video.

@RulerSakura 4 года назад

I have been following this video every week for the past 6 months and it fixed all my IT band issues in two weeks! My IT Band issues have not come back even though I have been ramping up my training. Thank you Caroline for showing me the cure to my injury!

@rebeccaelliott9770 3 года назад

Thank you for posting this as it gave me comfort to know my pain can improve

@RulerSakura 3 года назад

Rebecca Elliott Is your pain related to sports as well? Besides balancing your muscles with strength training, yoga, and walking I also had to figure out what was wrong with my form before it became a true solution instead of a bandaid.

@GiadaTrovo 3 года назад

Exercises start at 2:58. P.s. Thanks for this amazing routine!

@CarolineJordan Год назад

Yes! Thank you!

@Jujubeaeri 4 года назад

I’ve been suffering from IT band syndrome for over a year and I’ve looked up numerous RU-vid videos on this particular problem. This is by far the best video I’ve come across!! The bands really make a huge difference in the outcome! Thank you so much!!

@sarahbenmusic 2 года назад

Been doing these (except the stretching part at the end) and added foot core strengthening. I did it for 2 weeks, 3 times a week. I ran two days ago for 35min with no knee pain or IT band pain. I used to not be able to run for more than 18min without pain. And this had been going on for 6 months! My glutes were clearly weak and needed more strength and needed to be activated for when I run. It worked for me. I'll post here if the pain ever comes back! The foot core exercices are really good too and I added one side Romanian deadlifts too. I did all the exercices on both legs (the pain was on my left knee), it's important to keep the balance and work both sides equally. I'll keep doing these exercices for a month at least :) !

@sofiadougherty6430 4 года назад

Thank you! I’m an active 57 yo RN/classically trained ballerina -on my feet lots! My sister diagnosed my L side IT band issue & your video is perfect 💕

@susangarrett1831 2 года назад

I LOVE seeing changes from my IT band pain just after doing your exercise routine 2 times~ THANK YOU Caroline, you are a fabulous coach!

@CarolineJordan Год назад

Great job!

@LORDofAllCOMBAT 7 месяцев назад

I am a lot-lizard on my days off and Saturday night was really painful for my knees. Extended periods of time in that position was very painful and was affecting my performances. This video is just what I needed. Thanks a bunch!!!

@leipad7021 4 года назад

Hey, I’m from Mexico City, I just found and saw your video and just wanted you to know that I loved it! I’ve been dealing with ITBS for a while and I think your excercises and explanation made a great difference, thanks for sharing!

@dailygemma 4 года назад

Thank you!! Just done this for the first time, and I am going to use this on a regular basis. Very informative and already feel a different :)

@susysalcedo9668 3 года назад

I have mild IT pain and have been searching for a while for a good YT video, this one was perfect! Still do these exercises every week!

@BleuCaramel 3 года назад

I loved doing this routine and I'll make sure to come back to it regularly to prevent my IT band syndrome from coming back. Thank you so much !!

@anomic8330 5 лет назад

Thanks so much for all your videos. I appreciate your focus on rehabilitation, safety, and strength. I'm always in awe of how strong and controlled your movements are and you give me something to strive for. You are a bit of a super woman! And so positive too! Much love to you!

@cynthiahausamann8836 3 года назад

I liked your sense of humor and I feel like you really understand how I feel with this IT Band problem.

@joycechen4134 4 года назад

Thanks! After following your instructions in the video, my IT band pain is so much relieved.

@arunajoshi5023 5 лет назад

Thankyou so much caroline that was very informative and surely I'll get back to my form when i perform all these exercises. Thankyou so much.

@jpsmyth87 3 года назад

Will continue doing these exercises these are the best I have done for my IT band thank you

@dinarizk11 5 лет назад

Just on time, Caroline!💪Cannot stress that enough!🔥

@markhammond9354 2 года назад

IT band exercises that really work! From hobbling down stairs the day after a 5k run (first exercise in ages) to running again painlessly a week later. Just need to remember to do these exercises regularly to avoid problems in the future. Excellent video - thanks for sharing.

@CarolineJordan Год назад

Thanks for sharing!!

@1sarahpaige 2 года назад

This is a really nice video. Glad I caught it on the March fitness calendar!

@Crazygirlziou5 4 года назад

I have gone from running a half marathon to not being able to run more that a mile because of the pain by my knee will definitely try this. Blessings!

@Runningchad2010 4 года назад

Thank you. These exercises are very helpful. Has already felt better after one session. Thank you

@lightken6818 3 года назад

Thank you soooo soooo soooo much. You are like an angel to me after watching lots of videos and all searching up i found you. This was by far best video. I was struggling with it band from past 1 and half month and this band thing is crazy. It helps alot. It showed result in 3 days itself.

@CarolineJordan 11 месяцев назад

Welcome! Follow me on Instagram for more! instagram.com/carolinejordanfitness/

@monicasarli2048 Год назад

Thank you. These were very helpful.

@srinarayanan79 3 года назад

You are incredible! I suffer from IT band syndrome. I hope to gain strength through your videos. Thanks!

@DuncanRSHarvey 5 лет назад

Thank you for this, it was super helpful!

@micahramsey7167 4 года назад

Thank you. I’m training for a 50k. Monday I got knee pain at 12 miles. I pushed through to my 20 miles because I have 10 weeks to add 10 miles, no wiggle room. My friend showed me that my pain is my IT Band. I’m looking forward to checking out your blog!

@jangrosholz6242 3 года назад

Thank you! I am suffering with IT Band issues ans this is helping me so much!!

@sarahh9794 3 года назад

I really appreciate a full video that I can follow along with. And I can definitely feel the burn! I have some muscle imbalances causing my ITBS, with pain at the top of my hip. I’m hoping that consistently doing these exercises helps. I love to jog, but it always makes this issue flare. Thanks for the video!

@vasundras4746 5 лет назад

Thanks Caroline. This was useful and gave me good direction. I did get instant relief but I’ll need to try over a sustained time period to comment on long term benefits.

@LChiti 4 года назад

Severe IT band issue, physio's are not that great. Thanks for uploading this, I have a very good feeling about this. I just started doing my homework!!

@ousmansambo2768 5 лет назад

Thank u very much Caroline your videos help me too much thank u Angie.

@user-jt8te7ft2e Год назад

Your workout is going to help me with my IT and injury! Thank You❤

@muniralalji8230 3 года назад

Hi Caroline, I love all your RU-vid workouts. I always feel so much better after having done them. Also, I like the fact, you make us do these on both sides.

@CarolineJordan Год назад

You're so welcome!

@stevenfunke7002 4 года назад

This is just what i need, thank you

@mountainmeister7996 4 года назад

Thanks for taking the time to bust this out. I got my bands coming, gotta give this a try.

@daniellestearley8191 2 года назад

This is soooooo helpful. Thanks for the video and blog!

@loristrachan8633 Год назад

You are a keeper young lady! Thank you.

@CarolineJordan Год назад

You are so welcome!

@jodieitkonen4880 3 года назад

Wonderful and so helpful! Thank you!!! I will try to do these regularly!

@CarolineJordan Год назад

You are so welcome!

@vasthoroughgood7619 4 года назад

Thank you so much Caroline, this video is really helping me. After years of IT band problems and weak glutes I have been doing your video 3 times a week for the last fortnight and have already noticed a difference. I have done variations of these exercises in the past, however the addition of the band massively improves their effectiveness and it is helpful to do them with you to remind me to work on my technique.

@petrosk.7838 3 года назад

What about now. ??

@hammadaldoseri6501 5 лет назад

Helpful video ! Thanks alot

@kailajlim 3 года назад

I loved this - thank you Caroline ❤️

@CarolineJordan Год назад

Glad you enjoyed it!

@thimyee5872 4 года назад

thanks, your video very helpful.

@sofiadougherty6430 4 года назад

Definitely getting the band👍

@swarna751 4 года назад

The best it band recovery video, I was suffering from the pain for 3 months. Now I am fully fit the mini bands are really very helpful.

@JuliaBAggio-md4qn 4 года назад

@@jessieh.8443 same! how long did it take swarnava saha to get better with these exercises?

@lightken6818 3 года назад

How lomg did it took to recover.

@amandaaloveess 3 года назад

As a former elite track athlete for almost ten years, I haven’t been doing much rehab work. I know I need to switch up my workouts to best relieve side knee pain and strengthen tight/weak glutes. I’m quad dominant and have weaker hamstrings/glutes.

@adewolfy 2 года назад

Appreciate this thanks 🙏🏾

@mh5701 4 года назад

Mahalo Nui Caroline! I train Brazilian JiuJitsu on a regular basis and recently my IT band has been painful and tight. I was talking to one of my BB friends at our school and he showed me simular exercises. I have been seriously focusing on hip and lower movement in BJJ and it seems to be the cause from weak muscles in that region. Your the first video I clicked and I look forward to working on this onba regular basis. Thank you for being so clear, concise & motivating. I will also look into your blog as well as Like and Subscribe. 💪😎👍 Malama Pono!

@dserex1791 Год назад

I love your video! Your energy and silly comments are fantastic! I would wake up with hip and knee pain from the IT band syndrome. When I do your workout I sleep pain free. WOW! I plan on continuing this workout for many months/years to come. Thank you!

@CarolineJordan Год назад

Thank you so much!!

@chericook1393 3 года назад

Thank you so much for this video!

@CarolineJordan Год назад

Glad it was helpful!

@gildalozano5077 3 года назад

Thank you these exercises were very helpful.

@CarolineJordan Год назад

Glad you like them!

@kimberleyralph3864 4 года назад

I love to run but I always have to stop because of right lateral knee pain, always starts about 2 miles ! It so depressing and frustrating! Great video , clearly showed glute weakness on right . I will do these exercises at least 1x week 🤞🏻🤞🏻

@Charley711away711 4 года назад

Thank you! I noticed IT pain while FasciaBlasting! Super sensitive to the tough. I do have different level resistance bands. Thank you for the workout along. Following along makes me feel like I have a partner! Signed up for your daily. Will subscribe and follow :) Thank you! One thing. Better lighting would be easier to see everything you are doing.

@lindaparno4751 3 года назад

Thank you I'm going to try these!

@CarolineJordan Год назад

Hope you enjoy!

@frederickaelmaalouly5855 3 года назад

Thank you for the amazing video. I wish to know if these exercises can be used while still working out normally and if yes, when is it better to perform them pre or post workout? Thank you ☺️

@uma4729 4 года назад

Thanks for video 👌

@CarolineJordan Год назад

www.hurtfootfitness.com/strongbody

@lisaasato1062 3 года назад

Wow! These provided amazing relief for my IT Band injury. What a tremendous service you are providing. Thank you!!! Once I'm completely healed, how many times a week should I be doing these exercises?

@joshuareid3746 4 года назад

Thanks so much for this. I have run on roads for years with no problem. I started running trails and within six months I have developed ITBS. This is a great routine and you explain it so well. Can I continue running on the roads (as it doesn’t cause pain) while I follow your routine? My hope is that I reintroduce trail running in 6 weeks

@Luis-jn7qu 3 года назад

great video, hoping this helps me. i miss being able to run long distances without pain

@CarolineJordan Год назад

Glad it helped!

@richardroy6490 3 года назад

Subbed, shared and liked. You got me running again! Ty 🔥

@CarolineJordan Год назад

Awesome! Thank you!

@arashtaheri7201 5 лет назад

Caroline, I just want to tell you that your video has given me ideas on how to work my IT band. What's your opinion of the using the cold plunge and the foam roller? I've also tried stretching in the sauna room too.

@adrbhavesh 4 года назад

You are so awesome,god bless you

@CarolineJordan Год назад

Thank you so much!

@assignmentsdone1673 4 года назад

Caroline you so fiiiiiine

@DeaCannon 3 года назад

Awesome thank you

@CarolineJordan Год назад

Our pleasure!

@Jmax-wj2be 4 года назад

Great video

@CarolineJordan Год назад

Glad you enjoyed it

@michaelj.mccall6530 4 месяца назад

2:30 is when the workout starts

@journey3337 4 года назад

Love this video!! I’ve been battling a hip injury for two years now. Iliopsoas tendinitis and torn cartilage underneath my patella. Both issues in the same side. I do better with guidance during PT/workout. Thank you for this.

@petrosk.7838 3 года назад

How it’s now ?

@nannettepeterson5007 3 года назад

What if my pain is just on the right outer side of my thigh! It isn’t by my knee! It has bothered me a lot. If that still IT pain?

@carolynmarshall1127 4 года назад

great. help thank s

@CarolineJordan Год назад

You're welcome!

@elemenopnz 4 года назад

I've had hip issues and abductor issues for a year now, before that I was running daily. I've been sorting out one thing then something else goes wrong. My current problem seems to be the IT band. I'm going to try this for a month and see what happens....

@Wedobiz227 5 лет назад

Hi Caroline, I really enjoyed this IT workout. Plan to do it several times a week. Also the link in your bio goes to a 404 not found page just to let you know. the hurtfootfitness link

@josevvn 4 месяца назад

3:14 4:42 clamshell 8:36 glute bridge 9:42 single leg bridge 11:10 banded squat 13:10 side stepping

@raamanandhan3181 4 года назад

Thank you! That was really helpful. But while doing side stepping, I am it in my front of the thighs.

@petrosk.7838 3 года назад

How it’s now ?

@Brandop30 5 лет назад

I can’t even straighten my leg out to do any of these

@roniidhekerajbahak7573 4 года назад

effective but how many day to recovery and run

@illgetmycoat1254 3 года назад

Tried for first time today. Crossing my fingers for improvement. Have been doing exercises from physio but not helping. Have had severe band issues for 3yrs now and getting desperate! thanks for video x

@theHendricksfan01 3 года назад

How is it going?

@CarolineJordan 11 месяцев назад

Join this channel to get access to EXCLUSIVE videos and Monthly Fitness Calendars: bit.ly/3E25xAm

@diamond852 4 года назад

Good video, but please consider doing all the standing moves and then the ones on the floor. For someone with injuries it's a lot less painful this way.

@humbleguru6969 4 года назад

Hi dr...i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching the band for some time and even had an injection but still cannot manage to jog two laps on the field. My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?

@fkemminje 4 года назад

Super

@CarolineJordan Год назад

Thanks

@rebekahsnipp3604 4 года назад

thanks for this video helped out

@dorisberonilla3569 10 месяцев назад

Is it advisable to do these daily if you have pain? Thanks!

@elilzabethanderson4381 4 года назад

Have been suffering with this pain on my right side only. It’s so bad that I can’t even lay on my right side. Is it ok for now to just lay on my left side to work the right side where the pain Is?

@barcodeys 11 месяцев назад

Just a quick question: does my knee/it band suppose to hurt a little when im doing these exercises? Im trying to recover from a slight it band syndrome

@ramonamjones 3 года назад

Caroline, Please explain to me HOW to donate. I LOVE your channel and I want to help you keep going.

@CarolineJordan Год назад

Donate to Paypal: www.paypal.me/CarolineJordanUS or Venmo: venmo.com/carolinejordanfitness Thank you!😀

@akshays0075 4 года назад

How many recovery day

@austinfoster7482 Год назад

Okay so I’ve got many problems with my body. First it started with my neck then my knees, a hernatied disc in my back, my left IT band, and finally now my left shoulder hurts. I’m trying to address all of these problems on my own, and just really want to be able to move again because I literally just turned 20 and already feel like I won’t be able to move in my 30s. I feel like most of the problems come from my back and having pinched nerves and a weak posterior chain. Anyways I’m going to follow this for a month and let you guys know if anything changes/feels better. Also not really sure if it’s an IT problem. I just heard something pop in my hip a few months ago and now my outer thigh burns when moving my knee inwards. Still got weak hips so still gonna do this regardless it be a IT band problem or not.

@gisselecampos9031 3 года назад

Do I do this everyday?

@TransFormer593 Год назад

Can i do wall sit too?..actually i am only 15 and i got this pain through playing basketball too much..and it's been 2 months i couldn't walk..i can run now but it hurts little much..i can do wall sit but i just wanted to know that should i?..

@leximitchell6354 4 года назад

Do you have an estimate of how many calories this burns?

@hannahdrossman714 3 года назад

Hi! Why might the glute bridge make me feel like I’m pulling at my knee?

@lightken6818 3 года назад

Maybe you are doing something wrong. I feel pretty good core to hip.

@DanielMendoza-ed8cq 4 года назад

How many sets and reps for these pls reply asap 😔😔😔

@poface4827 4 года назад

Theyre in the links below the vid. Go to the blog. -Side lying lateral leg raise. 2-3 sets. 10-20 reps Side lying clamshell. 2-3 sets. 10-20 reps Hip Bridge with a band. 2-3 sets of 10-20 reps Side step shuffle. 2-3 rounds 30-60 seconds Banded squat with mirror. 2-3 rounds of 10-20 reps Hip Hike Single leg deadlift Quad/hipflexor stretch