If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’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 check out the ATHLEAN-X workouts at the link below.
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it band so bad I made my hip and knee both snap at the same time when I twisted my body when it was bugging me
Excellent video!
Ran Chicago marathon in 03, terrible knee pain, and avoided the marathon til this year, 2021. Ran Indy marathon and terrible knee pain again! Same knee, same pain! I’ll try these exercises because I love running!
Do you think I can do this three weeks postpartum because I’ve been getting this sharp pain in my knee when I kneel and been told it might be my IT band I know my glutes are weak because of not being able to work out during my pregnancy my hips are also tight and I have an anterior pelvic tilt!!! What do you suggest I do??
How often should you do these a week or daily?
There’s like a burning pain on the outside of my knee and when I kneel on my knee I get a sharp shooting pain is that the IT band and I am currently three weeks four days postpartum it’s safe for me to do these right?
I accidently stumbled across the 1st exercise myself but instead used ankle weights and raised my leg up sideways. It was one of the few things that actually worked. I've had terrible IT band syndrome for years & am only starting to get on top of it.
I'll try those exercises you recommend 👍
I happiness from my right hip down to knee and I was told I have torn meniscus,but the pain is on the outside of the knee. Will this help?
I love the content in the video, but I don't have pain on the side of my leg but on the side of my left leg I feel numbness. Do you have a video on this condition?
So are you saying to do the side laying down leg raises and those three hip strengthening exercises and then the stretches at the end?? Oh every single move you show ? 3 times a week?
In a world where fitness fads dominate the internet, I'm so glad we have Jeff to set the record straight with actual knowledge of biomechanics and physiology. This channel is always my go-to for PT questions!
Good video!
Thank you for sharing. This is really helping me right now. I was told to foam roll . But after this video, I'll be stopping the foam roll, this makes so much more sense.
Does the glut medius externally rotate the hips? If so this is probably why I have crazy duck feet 🙈🙈
Jeff, you're a life saver
Excellent! Placing the focus on the glut medius to offload the band WORKS faster/better than any other approaches tried. Thx!
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!
Any suggestion for what band to buy on Amazon?
May i know how many reps required gor each excercise
Look at the guys eyes and expressions when he takes his knee and leg behind 😂
Omg this video was everything!!!! It was only happening in my right leg and as soon as I did the test for each side it was evident my right side was incredibly weaker hence the IT band issues! Did the exercises & stretches & WOW!!!! I feel better already!!! Going to continue until it’s completely strengthened. You’re a Godsend!!! 🙌🙌🙌
👍
I was sure that the knee pain was caused by too heavy deadlifts until I saw this video. I am a damn mountain biker. The climbing developed this pain. You are a legend Jeff! Thank you.
Hi Jeff,
Do you have any fixes for Meralgia paresthetica? I have no sensation in the right outer thigh for a few years.
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?
i have soreness on the side of knee but IT band or glutes don't feel tight.
LUV luv luv this channel
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.
Great video . Thanks 👍 I'm a cyclist so I'll try this can feel the burn when I do the exercises
hi jeff any medican Required for pain
Very helpful
Gonna have to say this is genius. I would recommend these exercises. Started leg raises at the gym 2 days ago and my knee pain faded away. Going to keep on with it for sure, as the pain kept me awake at night. Thanks 🙏
Ps. Ditched the foam roller as that was torture and did undo some of the gains.
Thanks man!! It worked
I had no idea how incredibly weak my glute medius truly was. Time to strengthen and get rid of the pain. Thank you for the videos Athlean X is the best.
Where do you get a band like that?
Should you do both sides or just the side with the problem?
So you do these stretches before and after your workout?
Thx for the great info. How often should I do these stretches?
Can't wait to try these. My IT bands are making hiking long distances almost impossible.
Can I use a Massager w/attachments?
I had mild pain in this area, after doing this last night I woke up with severe pain there.. I also did a quad stretch so I don't know if it was the the exercises and stretches in this video or the quad stretch which has made this so much worse.. anyone help?
Thanks for the video, but where can I get one of those exercise bands from please
I’m a runner who is currently out of commission because of what I was told was my IT band, I am so freakin excited to start these exercises and stop this pain for good!
Best video ever ❤️
Those glute leg raises alone helped me knee pain so much!