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PERMANENT Fix for IT Band Pain!

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Rating: 4.0; Vote: 1

m going to show you a permanent fix for your IT band that is not going to involve a single bit of foam rolling. That-s right. All too often people rush to foam roll their Iliotibial band to treat their pains and all it does is result in more pain than when you started. To get to the bottom of this problem it helps to first understand the anatomy of the IT band. This is not a structure that is going to be able to be influenced by a little, or even a lot, of rolling it on a piece of foam. I don-t care how hard the foam roller you-re using is either. It simply is too resilient and incapable of being influenced by this type of activity. Instead, it helps to understand the muscles that attach and feed into the IT band. In this case, there are two in particular that need your focus. The first is the TFL or tensor fascia latae. This muscle runs vertically down from the top of the pelvis into the IT band and provides a tension or pull upward on the structure, especially when unopposed by the second muscle. That muscle is the gluteus medius. This muscle is one of the most important in your entire body and often times, the weakest. In the case of IT Band Syndrome, the imbalance of pull between these two muscles is what causes the resultant pull and pain you feel along the band or down at the knee. When the glutes are weak they contribute little if any to the balance of the forces on the IT band and the TFL will get reactively even more dominant - just further contributing to a problem that already exists. So what do you do? Well, the first thing as I-ve said is never to foam roll the IT Band. This poor structure is already taking a beating because of the imbalances you placed on it in the first place. Instead of trying to beat it into submission by rolling it, try to take a long term approach to getting to the real root of the problem. That is where the exercises shown in this video come into play. But first, work on the TFL by watching the video I put up on the channel, that is linked at the end of this video. You want to floss the tissues of the TFL using a small structure like a fat grip that I used in that demonstration. Move your hip into flexion and external rotation while downward pressure is being placed on the TFL and not the IT Band. This will work to decrease the overactivity of this muscle and set the stage for the changes you are about to make to the Glute Medius. For the glute medius you want to first test its strength. You can do this by laying down on your side and getting into the position Jesse demonstrates. If you can-t hold this position for 60 seconds without an intense burn developing in your hip then you are too weak and need to strengthen this muscle. You can do this by simply performing repetitions of this movement as shown. If needed, a band can be used for added resistance if you get to the point where your glutes are even strong enough to handle that. The other drill is one that places resistance on the glutes while in different degrees of hip flexion. Remember, the flexion and extension of the hip and knee in a repetitive manner is what most often leads to the onset of IT band issues. When the weakness is present in the glutes, it can cascade into the pain felt down the side of the leg and knee. Do the band resisted seated abductions 10 in each position and you will quickly see a strengthened hip and elimination of your IT Band pain for good. If you are looking for step by step workouts that will build your body into its strongest version yet without pain, be sure to
Date: 2022-04-22

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Comments and reviews: 10

Sebasti-n
I have this, and I had 17 sessions of treatment by professionals in a clinic (I live in Belgium. The doctor who first saw me immediately said I had windshield wiper syndrome (aka IT band syndrome) and told me to get a roller and roll on my side every day. He also said that I had to compensate my gluten muscles. Then he prescribed me 17 sessions of physical therapy which I finished a month ago, where they made me do exercises to strengthen my glutes and femoral muscles. Also electroshock therapy to heal the scar tissue in the back of my knee that was a result of IT band syndrome. I never bought the roller and just did the 17 sessions and the exercises at home with stretching too and my leg was a lot better, I would say 75% recovered. Then I played football (soccer) once for 2 hours and my knee was practically back to its original state of inflammation and pain. I haven't gone to the doctor because I'm on vacation in France so I have finally bought a roller and a ball and started rolling and applying ice, stretching and doing exercises 2 times a day. I had never rolled before, but I can feel a huge difference, the pain has diminished immensely and it is working very well. I can see why, because it releases the muscles attached to the band, starting from the hip all the way to the foot. So in conclusion I believe from personal experience that foam rolling is very important. You just don't have to roll over the areas that are inflamed. In my case it's the back of the knee. These places have to be treated with special techniques to heal the damaged tissue.
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Andrew
About a month and 1/2 ago on a whim - bored with my daily walks and elliptical cardio routine. I decided I'd run to switch it up. Never was a runner my entire life. Was excited I could complete a 2. 5 mile jog. I got the running bug and kept it up.
Within a couple weeks, I had some pretty rough achilles and heel pain. Did some research. Allowed myself some time to heal up. Got a new pair of shoes (Current ones at the time had close to 400 Miles on them. Heel and achilles pains solved. Great.
A couple weeks later. Other leg, dull knee pain setting in. From my ass, hip, down to the outside of the knee. Google. IT Band Syndrome. S---.
Back to the running shop. Stability shoes. Walks while I recover. Discovered this video today.
Dropped everything, paused video. Drove over to Sporting Goods shop. picked up a resistance circle like the one used here.
Did the two exercises. Yep. Weak ass glutes. This is the video that has me motivated again to know I have a chance to get past this knee shit before it becomes chronic. Soooo thankful for your time put into this video.
I will continue to rest another day or two, but will keep at least walking. Will be doing these exercises daily to wake these damn muscles up.
Wish I could have seen 2 months into the future before I started running on a whim. Seems like this all could have been prevented entirely!
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Robert
WOW! Thank you. I had a full knee replacement, from a bad motorcycle accident. This was 3 years ago. This popping of the IT band is the only thing I have to get rid of. I am a life long, long distance jogger and runner. And in Martial arts since 1979. - And my Doctors I know are waiting in the shadows for me to return, - so they can push more rehab $$$$$, and pills, FTS! You guy's are life savers. I 100% know this is my issue. I will start strength training my week ass now, and stretching 1/5/2022. I will check back, with a added note to this comment, giving you an up date on my improvement. Thanks again: )
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Gary
Is that last stretch where where you cross your legs and twist your body. Is that ok for someone with bilateral hip replacements? I always worry about dislocating the hip. I have been struggling with an IT band pain now for about 5 months and had 12 weeks of PT where they focused on my glutes with bridges and lifting the leg up and back while on your side. It still hurts. It's driving me crazy. I'm going to try that that exercise sitting and spreading the legs out with a theraband. They had me stepping sideways with a band on, is that working a different muscle than sitting?
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Robert
I don't know what to do, i've been doing stretching actively for 4 months and am on my way to do splits, so the flexibility is not the problem, + i do loaded stretching so the exercises shown were not intense for me. The thing that bothers me that i get outer pain in the lowest -10 degrees of regular squats and after some reps i have to stop doing squats, but when i do pistol squats all of the pain goes away and it affects my strength so much that it's easier for me to do pistol squats than regular squats.
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Carin
When I do the test from the video on the side of my body that has outside knee pain and also a knot where my back and butt meet, my glute isn-t tired, my leg from knee down - mainly knee area - is in discomfort. The other side doesn-t have this type of discomfort. I-m guessing this means that side of my body has the problem being described. Does it sound like I-m correct? I-ll try these exercises and hopefully will get rid of the knee pain and knot (the knot is a recurring problem for many years.
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GrodyMaroon
Weird. I just took this test and found I was far stronger with this muscle than I guessed I would be. At least on the leg that has the knee pain. I could easily do 3 minutes with several repetitions. No hip-flexor engagement, I could clearly feel it in the gluteus, it just didn't bother me.
Unfortunately, I have a leg length discrepancy from breaking my femur. The longer leg is what experiences the pain. Make a video on this, and I'll be your biggest fan.
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Allison
Holy crap! I have been having slight IT band pain for awhile but only tonight was it bad enough to interfere with sleeping. I tried what you said and honestly rather than hurting, flexing the gluteus medius felt great immediately. Yes it is weak for sure but relieved the pressure and pain off the IT band area right away. Thank you! And I know you have to keep doing the exercises daily but for now I'm going to go to sleep --
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sport
I am so glad I found this video. I wasn't sure if I actually had IT Band Syndrome, I just knew that I had outer knee pain and seemed to also affect my outer leg up into my hip area. Watching the video basically confirmed that IT Band Syndrome was what was causing my pain. Between the strengthening exercises and the stretching, I'm feeling a massive difference in only a couple of days. Amazing. Thank you!
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Robin
Man, that helped me so much. After hip surgery in 2019 and knee surgery 2021 my hip got so messed up that I couldn't even go for a walk for 20 minutes without serious pain. No chance even for longer walks!
These two exercises eliminated this pain almost instantly and yesterday I walked for 1h without ANY issues. Plus, my lower back feels great now as well. Thanks so much Mr Athlean X, Sir!
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