PERMANENT Fix for IT Band Pain!!
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Published 2019-09-12
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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 check out the ATHLEAN-X workouts at the link below.
For more videos on how to fix IT Band syndrome and the best stretches for tight hips, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.
All Comments (21)
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In one of my most helpful videos, I show you how to fix "low back" pain instantly. See how right here => https://youtu.be/DWmGArQBtFI
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I've had terrible knee pain (outside of the knee) for almost a decade. Tried it all, thought surgery was my only solution and it would only "maybe" fix my issue. After a few weeks now, I can confidently say this F***IING WORKS!!!!! You have truly given me my cycling life back. I'm back to 3-4 hard rides a week already and have NO PAIN WHATSOEVER. I'm not even wearing a brace for the past week now. Literally, tears of joy, man!!!
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He's giving out pages of a physical therapy textbook worth of knowledge for free.
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Wanted to come back and comment on this post because of how well it worked out for me. I had severe itbs for 2 years. I did these exercises *religiously*. I did 2x a day for the first 3 weeks then 1x a day for 4 weeks after that. I'm 10 weeks out now and ran my first 20 miler this week. Started feeling it coming back towards the end so I have to keep doing the exercises. Just wanted to come on here and say thank you. Worked for me. Attached below are the exercises I did in addition to the video. (all banded) 1. Lying leg raise 90 degree bend in top leg (bottom leg flat) x100 reps 2. Fire hydrant x 36 per leg 3. Clamshell x 36 per leg 4. Side lying leg abduction with toes on lifted leg pointing to the floor x 36 per leg 5. Donkey kick x 36 per leg 6. Banded seated leg abduction x12 leaning back x 12 straight back x 12 leaning forward 7. Single leg hip extension x 36 per leg
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Using Adidas pants to illustrate the IT band. Only you Jeff lol
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When Jeff hits a roundabout he drives straight through it to prevent internal rotation in the shoulders.
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I’m literally crying. I’ve been suffering for 2 years and nothing made it better. But this has healed me and I have no pain anymore. ❤
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i really dont know what to say man!! I am here from germany, used to run intensively last year (around 25-30km/week). In december i suddenly felt a bad knee pain sparkling down to my feet. Doctor checked with MRT and saw that the meniscus was damaged. Since then they sent my to physiotherapy and ostheopaty. I paid huge amounts for their shit and nothing helped. Nobody and I swear to god no fucking doctor could tell me the pain was from the ILTBS, they told me its sth with my meniscus (I am paying around 900 Eur per month for the health insurance. BUT i watched your video and start doing the excersices and stretching. Last week i finished 3x 5 km run without any Pain!!! Today 6km without pain - i honestly do not know how to thank you man! This definitely changed my life!!! Thank you thank you! God bless you!!!
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Me: exist Jeff: you're doing it wrong
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I wish I could have Jeff as my trainer, mom, dad, brother, doctor, teacher, counselor, and just overall life guide
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Just ran my second triathlon. The first had me immobilized by the 1st mile of the run course. I’ve had this IT band for close to a year and a half. I watched this video, took a break on running, and followed all exercises and stretches. It’s like I never had the pain. Thank you!!!
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I started developing knee pain during a race and would have knee pain for years while running. Doing these exercises eliminated those pesky knee pains permanently and I'm now running multiple times a week pain free for many months already. Wanted to come back here and say thank you so much!
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100% legit. As a PT, I do all this with my patients every day 💪👍
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Took a week off and did these exercises 3 times a day. Just been out today for a 4 mile pain free run. THANK YOU!
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I am a recovering paraplegic and you have taught me more about my body's mechanics than any of my therapist. Thank you so much🙏🙂
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This video changed my life almost over night. I was foam rolling and stretching ALL. THE. TIME. and I kept having the same problems at age 36. THIS EXERCISE has fixed my problem. Now I have WAY fewer problems with my knee and hence hips and other knee. THANK YOU JEFF!
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These kind of videos should be mandatory watch for every athlete or amateur who works out. Thanks Jeff
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0:10 - 3:59 Explaining details of IT Band syndrome he showed on previous episode in 2015 and gives more additional information for this one. 4:46 - 05:20 1st exercise, reps based 5:35 - 7:00 1st exercise, time based, (for 60 sec) 7:04 - 7:46 WRONG ALTERNATIVES of 1st exercise (don't do like that). 7:47 - 2nd exercise (09:17 spreading legs) 9:41 - 2nd exercise TORSO forward alternative 10:06 - 2nd exercise EXTENDED MOTION RANGE alternative 11:18 - 3rd exercise (for 45 sec) 12:05 - 4th exercise (for 45 sec) 13:02 General review of episode
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This worked for me. After 3 years of IT band pain (and a couple failed attempts at fixing it with other strategies), I took a couple months to do this routine about 4x a week. I'm now back up to jogging my pre IT band syndrome distances. Thanks Jeff!
