IT Band Pain / Iliotibial Band Friction Syndrome (Myth Busting | Exercises | Rehab) 

Thank you for watching! Be sure to check out the blog with references: e3rehab.com/blog/itband/

I've watched dozens of vids about IT Band pain, including multiple ones from large channels like Bob and Brad or Althlean-X and this is, hands down, the most helpful one I've seen. The inclusion of research citations and the specificity of the exercise recommendations make it very credible and useful. Thank you!

I appreciate the citiation of scientific literature so much in your videos. Their is so much bunk, non-evidence based on arguments on the internet that feels like an minefield that you have to navigate to get substantive answers.

y'alls content is so comprehensive I don't bother even making this type of content anymore. I just send my clients your stuff 😂 . Keep up the great work, you're doing a huge service to the world!

Finally, an expert who doesn't just recommend a bunch of gluteus medius strengthening exercises coupled with ITB rolling and “stretching”.

Excellent video with explanation of IT band syndrome. Love all the exercises with progression from level 1 to 3.

Most thorough and accurate IT band presentation I have viewed I will replay this multiple times No short cuts- this is a lot of work!! Thx!

This is amazing! I’ve been training for a marathon but noticed my knee caves in, which now makes perfect sense, so I am gradually trying to train myself to run with a wider stance at the same time strengthening the hip.. Thanks for such an awesome video! God bless you! ❤️

As a massage therapy student, I am so thankful for your videos! You are an amazing resource and including the citations is so appreciated. I know it’s been said, but having the evidence to back up what you’re saying means I don’t have to “do my own research” and I am incredibly grateful for that! I’m a fan! I’m also a student so although my donations are small now, I’ll continue to support this amazing content as I move through my career. Thank you!!!

This explains so much. For the first time, I understand what is happening. Thank you

This is gold! I have IT Band pain for over a year, have beeen watching tons of videos about IT Band, and this video is the most comprehensive, scientific, mind blowing to me

Amazing video. The way how you present the material is gorgeous! 👍👍👍

appreciate all the work you put in this video. great job.

Thank you! Extremely helpful and the cited articles are great.

The best IT related and treatment video ever

Undoubtedly the most informative and helpful video on this topic. As a runner struggling to overcome IT band pain, I'm very excited to begin working through your recommended exercises. Thank you.

Just incredible! I love this channel. Thank you!! 💪🏽

Awesome video! Such great detail of research and anatomy. The stride length and width aspect of ITB issues really rings home for me. Have quite a long running stride which narrows my stride width

My favorite rehab channel releases a video on my recent problem, amazing. I will be incorporating a few of the progressions and easing up on the fully loaded high rep high set split squats until I get my hips more stable and my IT band pain go away.

Incredibly well-made video!!

Yes, debunking the foam rolling of the IT band, love it. Great video and edit!

This was SOOOO helpful. Thank you so much!!!

Golden 🙏🏼 thank you for this compact, highly educational, and useful video regarding this subject. Blessings

Phenomenal video, so much useful and practical info!

Thanks doc, very clear and informative

Great video. I love how you guys give evidence based treatment options.

This was an amazing video. Thank you!

Amazingly thorough video

If you have tried all the stretches and have little improvement I'd suggest getting an x-ray of your lower back & see a chiropractor who is familiar with IT band issues and has a strong grasp on anatomy & physiology. PT helped me some but still had some some pain. Saw a chiro and sure enough, some L4/L5 issues (not complete disc herniation, but enough of being off kilter to cause pain). L4 & L5 cause issues with IT band and sciatic nerve pain (which I also had intermittently). For me I think a mix of both the L4/L5 and the glute/quad weaknesses have coalesced and both screwed up my IT band. Dry needling at the PT also seemed to help too. For me it started a couple years ago while hiking downhill. Best of luck with everyone, IT band pain is brutal.

Thanks for the expert advice. I’ll try out the routines!

Thank you for this. Excellent work.

Your videos are excellent. Thank you!

Awesome video! Thank you!

Great content, great presentation and great graphics. Thank you for the information. Subscribed.

Excellent video! Very helpful information! Thank you very much!!

This is good. Very good. Keep up this work of yours. As a head of section at the Karolinska Univ Hospital ortopedic unit I recomend this for my junior collegues.

Thank you for this excellent video.

Great range of exercises. Will definitely keep these in mind for future reference. Thanks for sharing.

Very informative! Thank you! Video was well done.

Very helpful video for IT Band

Simply excellent!

Thank you for this video! After long hikes, especially on the downhill I get a stabbing pain on the outside of the knee. Your video helps me understand the issues and I will try your exercise options and progressions. Thank you, you might have saved me money/time and more importantly, health.

Really helpful, thoroughly explained

Very helpful video. As someone who works in a research unit of a research university, I appreciate that you provided an evidence based semi-seminar/workout here! It would make a for a great graduate seminar presentation in a Human Kinetics department.

So this is incredibly helpful and i have searched for answers to my bad knees for a while now, but finally the algorithm has thrown me a bone! Thank you for this! Liked, Subbed and looking for More! Thanks again 🤙🏻

Very helpful video. Thank you e3

Fantastic video! Thank you!

Great content! Thanks a lot!

I replied this to one individual but am reposting to help anyone else. This cured my issue. Like if this helps you so others can see. I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually. Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury: 1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day) 2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger. 3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day. 3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions. 4. When you feel you're ready, increase your next run session by 1 or 2 minutes. 5. Continue to follow all of the above guidelines until you reach your desired running fitness level. Explanation why the above guidelines will work: The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run. The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises. When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running. If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury. Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band. Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury. However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal. Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables. Quick personal story: Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurrences because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running. If this helps you or if you have any questions please let me know.

It must be a great feeling to create the best video online regarding a common concern of man. I commend you sir.

best video i’ve seen on this syndrome. i appreciate you taking into account that the last thing an avid runner wants to here is pause all activity and rest. that just doesn’t work for us 😂❤️

Just got a total hip replacement last week and being 41 and fit it's alarming when I noticed intense IT band pain with instability in the knee after the surgery, thought it was injured much more permanent, but this gives me hope it can get better with rest and rehab. This second hip replacement is so much more difficult to recover from than my first which was 3 months ago and a breeze. Thanks for your research and wisdom. I just need to chill and not panic.

Top video... this really helped me a lot...

Excellent. Thank you.

Guys, you re doing excellent work.

brillant video, thanks so much

Great video doc thx🙏🏽

This issue occurs also a lot in Olympic weightlifting due to the excessive amount of repetitive clean and jerks/front squat/box jerks. I am currently dealing with this issue for a second time in my career the first time ended up retiring due to not being able to correct the issue even with several months of training off. I have reduced the box jerk and clean and jerk exercises while trying to rehab and add an additional gluteus strengthening exercises. Many of the exercises shown are our regular accessory items such as front foot elevated, Bulgarian split squat type items as well as rear foot elevated exercises with weights. All of the compound squats seem to inflamed the knee first but it’s actually part of the IT issue. Additional research needs to be done in this particular area I am sure there are many Olympic weight lifters that deal with this often on through the career

Excellent. Thank you

Thank you so much mate ❤

this has been by far the most informative video in regards to IT band Syndrome. I have been dealing with it since October and I was finally able to run a half marathon. I stopped running for almost a month and a half and focused on strength training, it changed my entire world and now im addicted to weightlifting. Also lost of mobility work and stretching.

Wow! Thanks so much. So informative! 🔥

❤ BIG THANK YOU For Dissected problem and Smart solutions suggested

Thank you so much sir... I was suffered 3 months in pain and naw i saw your videos and naw i feel good on my knee.

Personally, after years of issues on my one leg, the thing that unlocked my pain was realising that my glute medius on that side was completely inactive basically. Working on that has made a world of difference and the knee, hip and back pain is 10% of what it used to be. Thanks to this video , I may have found the final piece of the puzzle - stride width - which by dumb luck I was stumbling toward to mitigate ankle/calf pain on the same leg while wearing boots for the first time.

very helpful, thank you!

This is only done from a running perspective. I'm a low-impact fitness teacher and only get ITB problems on one leg. It is connected to repetitive movement of the knee. I know you can't stretch the ITB but you can stretch the muscles attached to it on the thigh and I find pulling a straight leg across the body with a band while lying on the floor helps the best.

This is really helpful. My right IT band has been tight for years. I ended up with ITBS in 2018, to where I was feeling friction on the outside of the knee and it hurt to run. Once I started doing some hip and glue exercises, the pain stopped. However, it's always tight. You have some exercises that I've never tried. I'm planning to incorporate these. Thanks for the great info!

The best video I’ve ever seen, can you make a video about pes anserine bursitis

Very insightful thanks for sharing. Definitely worth to follow you here.

great video, wow are those split squat isometrics tough! lots of work to do for me! Thanks!

Thanks for this

Love this, thank you

Conteúdo incrível! Obrigado!

Great video. My PT suggested not train the glutes and hamstring and focus more on the adductors and quads

Great video, Thanks!

Very professional

This is 100% my issue. For some reason all of the physiotherapists I've seen have not helped me with it. They tell me "the tracking of my knee is not aligned" My glutes are weak, my hamstrings are tight, my psoas muscle ends up trying to take over, but ends up locking up. My left knee hurts every time i go biking. Work outs that engage the glutes and core are needed.

I had a bucket handle tear of my right knee’s meniscus. After surgery my patella was clicking. The PT told me to roll the IT band. I did this and the patella stopped clicking as it went back into it proper placement over the knee joint. And that is my story and I am sticking to it. Bottom line: rolling the IT band ended the problem.

Love the history. This is awesome

Thank you for this video. It helps...

Thank you I will become a doctor

Thanks

Thank you for the video! I thought I had relatively strong legs but these split squat isometric holds are SO hard! I can only get like 40 or 50 seconds!

swimming breast stroke did wonders to my knee. The sideways motion of the stroke's kick gently stimulate the outer muscles of the leg.

Thanks for vídeo! It’s really good and evidence based. The only thing I dont see are the Side Planks progressions. I suffer a lot about this issue and work on my stregth, but every time I do Side Planks with the outter foot on the ground it is no annoying the sensation and feel a lot of compression on the knee. Instead I do Copenhaguen style Side planks using the other leg and engaging the adductors isometrically.

Thank you so much, i went for tracking 10k steps one side and when i was coming back my right knee didn’t support at all. After a long research i found your video.

super helpful !!!

As usual, fantastic video. Super informative, well done and to the point 👌🏻

Props to this video for admitting that we don’t really know how to get at these things exactly… that takes you miles ahead of where conventional medicine will, and will allow you to finally start down the path of true healing 👁️🧘💡

This video was super helpful and informative! Love the idea that the poison is also the treatment.

Related to biomechanics is footwear / your foot. If you overpronate for whatever reason, that will also cause the same compression over time like was mentioned with respect to hip internal rotation. High arches can exacerbate the problem if not adequately supported. Also consider if your footwear is causing you to alter your gait or causes pain that makes you try to compensate in order to avoid that pain. That happened to me last week. In my case, I went hiking twice last week. No knee pain the first time, despite having a longer step time and not being able to move quickly due to a slippery, rocky trail because of recent rains. Five days later, I tried a slightly longer, slightly harder hike, but was trying out some new shoes I got. Trail was still slippery and rocky (NH White Mountains). The ankle collar and heel counter on the new shoes is too high for me, which was rubbing on my malleoulus on both sides. This, coupled with the camber of the trail itself and the way it was blazed, caused me to internally rotate my hips and send my ankles into eversion to avoid the pain. Over time, this caused the compression on the IT band connection point on my femur, and I had horrible knee pain hiking that I haven't had in a long time. Amidst all of this I've been doing targeted PT for the issue, most of which has been focused on the same exercises shown here. Sufficient rest between hikes, one lighter workout day between, and two days rest before the second hike. All that changed was the shoes!

Awesome!!!!! Had an ITB injury 2 years ago that kept me from running for 9 months. Most of your exercises were what my physio gave me for my recovery.

Bravissimo! Grazie

Very informative

Awesome video! In addition to these exercises, are any knee sleeves you recommend to lessen the discomfort when going hiking or running? Thanks!!

Thanks!

By far the most informative and helpful video on the subject, and I've watched plenty. Thanks. Just one question: why minimize running on trails or uneven surfaces? I assumed a more diverse / softer surface would actually be better?

Hey there. I just found your channel and I am liking the explanations so far. About a year and a half ago I tore my ACL. And all throughout my rehab I have been battling with a pain that appears on the right side of my knee, just below the knee where it connects with the tibia/fibia. My physical therapist always thought that it had something to do with my IT band being tight. but it was a loud (sometimes actually audible) popping sensation that felt like what a tendon moving over bone would feel like. It was inflamed enough that I couldn't exercise, and it removed any and all motivation that I had for doing exercises and it severely hindered my recovery time. Now I am finding ways to start building some strength back into that leg which is vastly helping that same pain. I'm going to be trying some of these, and here's to hoping they help me further on my recovery path.

Please make a video on Bodyweight full body workout routine from beginners to advanced for overall strength, health and fitness.