How To Fix IT Band Knee Pain FAST – The RIGHT Exercises For BETTER Results
➡️ A collection of the best stretches and exercises to help fix your IT band knee pain fast! These are the same exercises I recommend to my physical therapy patients to give them relief from their lateral knee pain. How to treat IT band syndrome naturally and effectively right at home with the right stretches and exercises. Keep reading for more!
Rehab Tools Used In This Video:
FOAM ROLLER: https://amzn.to/2ogrSpf
STRETCH OUT STRAP: https://amzn.to/2oZA8dR
RESISTANCE BAND/LOOP: https://amzn.to/2o9Qikq
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OTHER KNEE PAIN VIDEOS YOU MAY FIND USEFUL:
➡️ HOW TO FOAM ROLL YOUR IT BAND: https://youtu.be/jVvUW4SAMuk
➡️ ONE EXERCISE TO FIX MOST KNEE PAIN: https://youtu.be/zzoRfu1gzC0
➡️ 5 BEST EXERCISES FOR KNEE PAIN: https://youtu.be/ikt6NME0k9E
➡️ 5 TESTS YOU CAN DO AT HOME FOR MENISCUS INJURY: https://youtu.be/VRuxkwogpjI
➡️ 7 BEST QUAD STRENGTHENING EXERCISES FOR KNEE PAIN: https://youtu.be/CMBgkP1SsOk
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Iliotibial band syndrome, or “IT band pain“, is a common knee pain condition characterized by pain sharp pain on the outside of the knee joint. It is a very typical overuse injury that is common in an active population (runners, weightlifters, etc.).
While this pain can be very sharp, severe, and debilitating at times, fortunately there is a lot that conservative care including the right stretches and exercises can do to mitigate this problem. Today I wanted to share with you eight of my favorite stretches and exercises to help decrease your IT band pain symptoms.
WHAT IS THE IT BAND?
Your IT band is actually a thick, broad tendon that runs down the outside of your upper thigh. It is primarily a tendon for one of your hip flexor muscles, but there are also other muscles that do attach to it and influence its function.
WHAT ARE THE MUSCLES THAT INFLUENCE THE IT BAND?
There are four main muscles that directly influence IT band function. In order to alleviate IT band pain, each of these muscles must be given special attention. Most often, pain is due to increased activity/tension in the anterior muscles and decreased activation of the posterior muscles.
The muscles that influence the IT band include:
Tensor Fasciae Latae - a small hip flexor in the front of your hip that mainly connects into the top of the IT band.
Gluteus Maximus: large hip extensor in the back that often gets weak and fails to control the IT band under dynamic conditions.
Vastus Lateralis: one of the quad muscles that runs down the outside front of your leg.
Biceps Femoris: one of your hamstring muscles that affects the IT band tendon on the outside and back part of the knee joint.
WHY DOES MY IT BAND HURT?
Most of the time, it’s due to faulty mechanics of the IT band including increased tension in the muscles and decreased strength. When your knee is straight, the IT band is in front of the knee joint axis. When you bend your knee, the IT band crosses the outside of your knee joint and ends up behind the axis. If there’s increased tension in your IT band the result is a rubbing or “friction” that occurs on the outside of your knee. This is the common cause of pain.
HOW TO STRETCH YOUR IT BAND
Here’s the thing - your IT band is a tendon. It’s sole purpose is to NOT stretch, but rather to be pulled on by muscles to influence joints. You cannot stretch your IT band, but there’s certainly a lot you can do to affect all the muscles that attach to it.
BEST EXERCISES FOR IT BAND PAIN
The best exercises for IT band pain are going to be those that target the deficits that cause IT band syndrome - namely stretching the muscles that tend to get tight and strengthening the muscles that tend to get weak. The combination of these two primary treatments will help you see the progress and improvement you’re after with your knee pain.
1. Lateral Hip and Thigh Stretch
2. Lateral Hamstring Stretch
3. Lateral Hamstring Standing
4. Standing Lateral Hip Stretch
5. Single Leg Bridge
6. Side-lying Abduction
7. Hip Hikes
8. Lateral Band Walks
I recommend that you perform these exercises daily to help decrease the knee pain you’re experiencing. The stretches (numbers 1-4) can be performed twice a day and the strength training exercises (5-8) can be done once a day.
If you found this video helpful do my a huge favor and leave me a thumbs up up above!
Also - if you haven’t done so already I would love for you to subscribe to Tone and Tighten right here on YouTube so you never miss a new video from us!
Finally if you have any questions or comments about any of the material I covered in this video please leave those in a comment below and I’ll get to it just as soon as I can.
➡️ A collection of the best stretches and exercises to help fix your IT band knee pain fast! These are the same exercises I recommend to my physical therapy patients to give them relief from their lateral knee pain. How to treat IT band syndrome naturally and effectively right at home with the right stretches and exercises. Keep reading for more!
Rehab Tools Used In This Video:
FOAM ROLLER: https://amzn.to/2ogrSpf
STRETCH OUT STRAP: https://amzn.to/2oZA8dR
RESISTANCE BAND/LOOP: https://amzn.to/2o9Qikq
===============================
OTHER KNEE PAIN VIDEOS YOU MAY FIND USEFUL:
➡️ HOW TO FOAM ROLL YOUR IT BAND: https://youtu.be/jVvUW4SAMuk
➡️ ONE EXERCISE TO FIX MOST KNEE PAIN: https://youtu.be/zzoRfu1gzC0
➡️ 5 BEST EXERCISES FOR KNEE PAIN: https://youtu.be/ikt6NME0k9E
➡️ 5 TESTS YOU CAN DO AT HOME FOR MENISCUS INJURY: https://youtu.be/VRuxkwogpjI
➡️ 7 BEST QUAD STRENGTHENING EXERCISES FOR KNEE PAIN: https://youtu.be/CMBgkP1SsOk
===============================
Iliotibial band syndrome, or “IT band pain“, is a common knee pain condition characterized by pain sharp pain on the outside of the knee joint. It is a very typical overuse injury that is common in an active population (runners, weightlifters, etc.).
While this pain can be very sharp, severe, and debilitating at times, fortunately there is a lot that conservative care including the right stretches and exercises can do to mitigate this problem. Today I wanted to share with you eight of my favorite stretches and exercises to help decrease your IT band pain symptoms.
WHAT IS THE IT BAND?
Your IT band is actually a thick, broad tendon that runs down the outside of your upper thigh. It is primarily a tendon for one of your hip flexor muscles, but there are also other muscles that do attach to it and influence its function.
WHAT ARE THE MUSCLES THAT INFLUENCE THE IT BAND?
There are four main muscles that directly influence IT band function. In order to alleviate IT band pain, each of these muscles must be given special attention. Most often, pain is due to increased activity/tension in the anterior muscles and decreased activation of the posterior muscles.
The muscles that influence the IT band include:
Tensor Fasciae Latae – a small hip flexor in the front of your hip that mainly connects into the top of the IT band.
Gluteus Maximus: large hip extensor in the back that often gets weak and fails to control the IT band under dynamic conditions.
Vastus Lateralis: one of the quad muscles that runs down the outside front of your leg.
Biceps Femoris: one of your hamstring muscles that affects the IT band tendon on the outside and back part of the knee joint.
WHY DOES MY IT BAND HURT?
Most of the time, it’s due to faulty mechanics of the IT band including increased tension in the muscles and decreased strength. When your knee is straight, the IT band is in front of the knee joint axis. When you bend your knee, the IT band crosses the outside of your knee joint and ends up behind the axis. If there’s increased tension in your IT band the result is a rubbing or “friction” that occurs on the outside of your knee. This is the common cause of pain.
HOW TO STRETCH YOUR IT BAND
Here’s the thing – your IT band is a tendon. It’s sole purpose is to NOT stretch, but rather to be pulled on by muscles to influence joints. You cannot stretch your IT band, but there’s certainly a lot you can do to affect all the muscles that attach to it.
BEST EXERCISES FOR IT BAND PAIN
The best exercises for IT band pain are going to be those that target the deficits that cause IT band syndrome – namely stretching the muscles that tend to get tight and strengthening the muscles that tend to get weak. The combination of these two primary treatments will help you see the progress and improvement you’re after with your knee pain.
1. Lateral Hip and Thigh Stretch
2. Lateral Hamstring Stretch
3. Lateral Hamstring Standing
4. Standing Lateral Hip Stretch
5. Single Leg Bridge
6. Side-lying Abduction
7. Hip Hikes
8. Lateral Band Walks
I recommend that you perform these exercises daily to help decrease the knee pain you’re experiencing. The stretches (numbers 1-4) can be performed twice a day and the strength training exercises (5-8) can be done once a day.
If you found this video helpful do my a huge favor and leave me a thumbs up up above!
Also – if you haven’t done so already I would love for you to subscribe to Tone and Tighten right here on YouTube so you never miss a new video from us!
Finally if you have any questions or comments about any of the material I covered in this video please leave those in a comment below and I’ll get to it just as soon as I can.
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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!
Beautiful 🙏
Thank you! I need this
You are gifted doc, this is pure genius. Years of chronic pain finally responding. Love the glut stretch, hamstrung stretch and hip hike finish
I always thought it was my bow legs which caused the pain but after this I have found it was IT band, I supinate alot , but I want to do a marathon once in my life so pushing myself
Thanks for this, I tried insoles and ran on treadmill and after 3 Miles lateral knee stabbing occurs , like sting
I have this pain while driving semi’s, I lift 4 main lifts on weekends, tabata in truck , Only way I get pain to stop is do low bar squat no weight warm ups!
Thank you, very useful. I had IT band syndrome in left leg, that’s cleared, but now have it in right leg
Hi, I've had ITB pain for years which tends to get better but for the last 2 years. It's gotten worse and I don't know when I'll be seen by a physio. Anyway I started these exercises a few days ago. I can already feel a big difference, less pain more movement. I'll keep doing these and hope to be back to running soon. Need more videos like this
Thanks ernie!
Love your videos; thankyou
Training for my 4th marathon (last one I ran was 2008). I had ITB issues in my first marathon. Would you recommend stretching and foam rolling the muscles around the ITB daily or on just days I run?
Slow down , breath.
Thanks for this. I’m training for an Ironman and out in some miles yesterday and felt the IT band pain. These have already helped!
Hello, my knee pain is on the inside, medial and it is not constant, but sometimes it just goes off and its a sharp pain what could be the cause
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!!
Thank you! I found these very helpful right away. I do a lot of walking and biking.
Hi, do you have any videos for exercises for rupture of the long head of biceps please? I was an active tennis player, can I still play?
thank you!
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).
Great video, thank you Doc.