6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]
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- čas přidán 1. 06. 2024
- Coach E tackles a common pain complaint in runners and cyclists - IT Band Syndrome. Outer knee pain can happen when the iliotibial band gets too tight or overcompensates for other muscles, like weak hamstrings.
The six exercises in this video focus on activating the sleepy muscles forcing the IT band to do extra work. We start off with some auto self-myofascial release, then move on to activating exercises. You will need a resistance band and something to anchor it around knee level.
Taking a few minutes out of your day to perform these exercises will help align your hips and knees. Plus you will activate those sleepy muscles that will improve performance long term in whatever activities you love to do.
00:00 - Intro and Anatomy Details
05:35 - Risk factors that contribute to IT Band Syndrome
THE EXERCISES
07:44 - ASMR: ITB / Vastus Lateralis
09:10 - Slumpy Psoas Activator
11:16 - Seated External Tibial Rotation
12:56 - Monster Band Walk
14:10 - Midline Muscle Activator - Hinge
16:45 - Reverse Lunge & Twist
18:10 - FREE Cheatsheet
DOWNLOAD THE EXERCISES IN PDF FORMAT
If you find this routine useful, download the cheatsheet to take it on the go!
www.precisionmovement.coach/o...
RESOURCES AND LINKS MENTIONED
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Hip Control: www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Anatomy App: © BioDigital, Inc. www.biodigital.com/
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.
Much appreciated!
Facts!
Coach E your a consummate professional the world is lucky to have people like you, ITB issues solved and your exercises are part of my routine ,
I totally agree 👍🏾
Lol, I’ve been in two different practices for pt and I’m STILL getting more effective help here!!!!
Most underrated channel on youtube, I love the educational background behind everything
Thanks!
You are a brilliant man.
I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.
Happy to help :)
Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.
Our pleasure!
Best video I’ve seen on this issue by a long long way. Great work.
Thanks!
Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!
Awesome!
Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!
You are welcome and thanks for following along :)
I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!
Great job!
You will definitely improve with time and practice.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Great information and exercises! Thanks, Coach!
You're welcome!
So so helpful. Thank u for the simple explanations and useful exercises. 💕
Glad to read that!
I can't wait to try these. I've had pain for years. THANK YOU!
You got this!
As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis.
Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure.
The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having.
I will download the PDF and get going.
Words cannot express how much I appreciate this.
Thanks,
Frank K
Frank, it was made for you, personally. ;-)
- Coach E
This video is amazing. The activation techniques are genuinely fantastic
Glad that you think so :)
Great explanation! Thank you so much.
You're welcome :)
This is really excellent. Thank you. I’ve been hobbling around for six weeks and feel hopeful for the first time.
Great work!
I have been coming back to your videos with hip and weak glute issues as well as a really tight IT band. I am only 4:30 into the video and you are absolutely amazing! This information and your ability to communicate it unparalleled!
Wow, thanks!
We really appreciate you trusting us to guide your efforts.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Excellent exercises
Thanks!
without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.
You are welcome and keep us posted on your progress :)
Super explanation of physical functioning as well as workout purpose.
The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.
Hi and thanks for stopping by!
We really appreciate you trying it out and commenting :)
- Coach Joshua, Team PM
Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on CZcams. Finally feeling confident that this flare up will finally resolve.
Thanks for following along and for your kind words :)
Keep us posted on your progress!
- Coach Joshua, Team PM
dd u get better?
@@pelinpolat5067 I’ve used him for several injuries and he helps me understand and heal fast, he’s the absolute best.
Thank you - these are really helpful and I look forward to trying them out!
Let us know if you ever need more advice or assistance :)
Couch, you are helping me a lot with my knee, Back, hips and IT band.
after exercise released my IT band..its not locked any more.
Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.
Great to hear!
Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.
Appreciate that.
For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️
Thanks for watching and keep us posted on your progress :)
THANK YOU!!! I KNEW you had to address "muscle" not just "topical mechanical tools. Bravo!
Thanks :)
Moving from belief to understanding is such a journey. I have recently started running long distances and the pain in my outer knee was marked off in my head as a genetic issue since my father used to complain of the same.
I had no idea at all that the tension in my hip was linked to the pain in my knee. This video really helped me understand the problem and I know that I can do something about this rather than moping on my genetics.
Thank you once again on how beautifully you have made this video.
Glad you enjoyed it!
Any improvements? I’m on the same boat, ive just started get IBS 😅
Great video. Thanks for sharing.
You are welcome! Thanks for watching!
The computer model made it very clear how this all works. Excellent explanation. Thank you for these great exercises!
Glad that you liked it and you are welocme.
Thanks for following along :)
WOOOOOW. I am searching the whole year info abou fascias, muscles, pain, nerves. And im telling you guys, thid man is really deep, hes correct, and he really really knows whats going on. Thank you for sharing great videos with people, you are great!
Thanks so much for that.
We really appreciate you trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
You’re one of the best physio guys I watch, another great vid
Thanks!
Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.
Nice work :)
The anatomy program up front is The Nazz! You have really developed the ability to explain things to us who are not schooled in A-P-Kinesiology. Thank you!
Thanks!
Six months after total left knee replacement and 56 PT visits…….was flexible but still very stiff along the IT band area. Your exercises were the only muscles treatment that really worked. Thank you so very very much.
Nice work and thanks for sharing that :)
- Coach Joshua, Team PM
18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why CZcams rocks!
Thanks so much for watching and taking the time to comment.
We really appreciate it.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Dude you are the man! This is 100 times more informative than even my sports med doctor! Keep it pushin man
Much appreciated :)
Thanks! Starting today...
You are welcome and thanks for the update :)
By far the best IT Band Syndrome video I've come across
Wow, thanks!
This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽
Great to hear!
I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽
Thanks for your support and keep us posted on your progress :)
Amazing amazing video 🔥🔥🔥🔥🔥 on point all the factors covered
Thank you so much 😀
Thank you so much I’ve been suffering from sciatic pain in my right hip and IT band tightness these exercise are going to help me tremendously Thank You very much
You're welcome!
This man is fixing my static hips one video at a time! My plantar pain is GONE after doing hip work
Yasssss!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Thanks. Great stuff!!
Glad that you think so :)
i have seen many many exercises but this one was the best and helped me a lot thank you 🙏
Great to hear!
Thanks for stopping by and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach gladly 🙏
A great video, with very clear instructions, has helped with the pain in my left leg. Hopefully, I will be up and running again soon.
Glad it helped!
Thanks for stopping by and trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
When I go for a run, I always come home with stiff IT bands, right at the knees. Today I followed your tips, especially the midline activator and wow, what a difference! With every step of the run I could the activation more along the midline of my legs and I realized how much pressure I was putting on the outsides of my legs, right along the IT bands. I've been running wrong this whole time, lol! Just arrived home and zero tightness in the IT bands! Just a pleasant burn along the insides of my thighs, for the first time. What a game changer! Thank you!
Hey I'm curious to how often you did these, and when you did them? Right before a run? Daily? every other?
That is so awesome to read!
Thanks for sharing that :)
- Coach Joshua, Team PM
Amazing! These are great!
Glad that you think so!
I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.
So happy that you found us.
Keep doing the exercises for a couple of weeks and then get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
In my opinion these are best used technique to help with this syndrome. Reason for subscribing. Cheers.
:)
Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.
Wow!
So happy to help.
Keep us posted on your progress :)
Thank you so much
You are welcome!
Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.
Thanks for watching/commenting.
Try out the Knee Pain 1 ROM Coach routine and let us know how it goes :)
- Coach Joshua, Team PM
Thanks for sharing this Information Brother 😎✌️
You are welcome!
Thanks for following :)
Excellent exercises, and very well explained! As many before also said, my regular PT would not come up with these!
Glad it was helpful!
I fixed my IT band once and looked like for good, took about a year. Figured it all out by myself since I had personal training degree and cert. Well now since I been kicked out of the only two gyms in town for not abiding by any mandates, 8 years later my IT band pain is back and it is torture. Never stopped doing stretches that I thought helped me in a first place. Well seems like big disbalance happened in my muscles since I am working out now only outside with DBs, KTs and TRX. So no machines and no leg curls now since I do them on SB and it is freezing outside so I wasn't feeling like that. I guess my hamstrings and gluteus maximus got weakened even thou I don't feel like that. Running and hiking only made it worse. Loved your presentation the most. Very helpful, gonna be incorporating them into my exercise routine. Thank you.
Thanks for trying it out and keep us posted on your progress!
- Coach Joshua, Team PM
Kicked out of 2 gyms for not following simple rules to protect yourself and others.
Way to go Karen
@@daveg7894 only Karens fallow tyranical rules, Karen dave g
Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?
Hey!
That is so great to read. Thanks for trusting us to guide your efforts.
Sorry for any confusion. Please ignore cycles for now and focus on sets and reps.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video.
The NP suspected my IT band and after watching this perhaps it is and not a torn minicus.
I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip.
I'm going to try these exercises and explanations help it make sense.
I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.
Definitely try out these exercises and consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for recommending this! :)
Wow! This is the best channel ever. THANK YOU for the time you put into all the explanation. When I've gone to physical therapy I've never gotten any info. They just tell me to do this or that exercise. THIS was so refreshing. I have one question.... Can a problem with the IT band cause knee pain that occurs when trying to walk down steps?
You’re welcome Dawn - people like you whom appreciate learning the why behind the what are the people we do this for! Descending stairs is tough on the knees and many issues can contribute including IT restriction. Also gotta look at hip and ankle/foot function! - Coach E
@@PrecisionMovementCoach thank you for your reply. I appreciate your taking the time very much!
Thanks!
You are welcome and thanks so much for the support!
Thank you 🙏✨✨🌞
You are so welcome :)
Thank you
You're welcome.
Thank you that’s exactly what I need to hear I recently went to see an orthopedic dr for knee because it was swelling the+X-ray show inflammation and a light arthritis no big concern but dr never mention this I will do this exercise it will help me with my tennis .
You're welcome!
Thank you🕊️😘😁
:)
thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(
You are so welcome!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Outstanding content...I'm navigating IT band pain now from ramping up too quickly after racing a marathon.
Glad that you think so!
Try out the exericses and let us know how it goes.
We really appreciate you stopping by to check out the content and comment :)
- Coach Joshua, Team PM
👍My TFL has been overworked bc glute max, hamstrings and psoas are weak. I'm doing these exercises 3 days week...do you recommend adding glute bridges, lightweight back squats, single leg RDL's?
Stay away from those for now until you address the root cause of your issue with our content :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks alot! The strange thing is...I've been stretching and doing crab walks with a band, planks, single leg RDL and hip flexor strengthening 1-2 times/wk for 8 months and glute medius/hip flexors/quads feel strong. Do you see runners with IT band pain where glute max isn't carrying enough of the load?
Do you mean to ask if that is common becuase it is.
- Coach Joshua, Team PM
Another great video. Can we have the anatomic demonstration and explanation of the hip muscles for the one of the next videos maybe?))
Thanks for the suggestion!
Amazing
:)
I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running
You can do it!
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
@@KuvejtJPG Nice!
Thanks
You're welcome!
I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you
Yay!
So happy that you found us and you are welcome.
Try them before exercising :)
- Coach Joshua, Team PM
I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.
You are welcome and plese let us know how you are doing now :)
- Coach Joshua, Team PM
Awesome!many thanks! I will try some of them and good insight into the fibers cheers.... XD
Keep us posted on your progress!
These are amazing. Legit movements and not just Jane Fonda leg lifts.
Yeah, but... How else will we get BUNS OF STEEL?!?
Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!
You are welcome and good luck!
Awesome
Glad that you think so :)
I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.
Let us know how the exercises go :)
Gonna give your advice I go. Iv been recently dealing with this pain ( I assume it’s due to the desk job I had during Covid) for awhile and it bothers me most during hikes. I’m so sick of it and I’m willing to try anything.
Keep us posted on your progress!
I have been dealing with IT/Psoas issues for over 30 years as a result of a childhood injury and subsequent hip replacement. I have been to PT numerous times with unsuccessful out comes. NO ONE HAS EVER EXPLAINED THIS TO ME LIKE YOU HAVE. Many many thanks for this video and the others I have benefited from. You are a Godsend. I am so glad to have found you sir.
So happy that you have found us.
We love making content just like this for people just like you.
Let us know if you need any more advice or assistance :)
- Coach Joshua, Team PM
Hello, Coach E! This video is fanTASTic! I've barely done the exercises and I can tell it will ultimately benefit, so thank you SO much for that :D Question: which brand/make of the strength band do you use? And where can I purchase it? I am a 5'1" senior citizen so want to be sure I purchase the right one. I'll also try to contact you through your website. I REALLY appreciate your help and your sharing of this knowledge and expertise. The anatomy lesson is incredibly helpful too :D
Hey, Donna!
Thanks for writing to us.
All of those bands are essentially the same. They are all made from the same material but the branding is different. You can get them online or at any exercise equipment store. Many clothing brands with fitness lines also sell them. A light - medium resistance is appropriate for these exercises.
Let us know if you have any more quesitons :)
- Coach Joshua, Team PM
Thank you like know how I can build my muscles without hurting myself
Start with these exercises :)
This is an incredible routine! I've had a horrible IT band for over 25 years (lateral meniscus surgery) and I can't believe how much better it feels after doing these for a week. But Spine Control is genius and the reason I now have the kinesthetic awareness to realize the IT band was the cause of most of my issues, and now I have the strength to do these properly. I couldn't do the midline muscle activator without back pain when I first tried it last year during Hip Control, but now that I finished Spine Control I can do everything else with proper form. Coach E and the PM team are amazing!
Zaire! It's an honour to be of service to you and your health. Thank you for following along and trying our stuff out, it means a lot! - Coach E & Team PM
@@PrecisionMovementCoach I can't believe how much I have improved by staying committed to this routine and many others in ROM Coach! My left leg is almost back to fully functioning and looking normal (it was shifted laterally for so long the muscles looked different) and my hip and lower back function is almost optimal! I honestly can't thank you guys enough! Playing with my sons and golf are so much more enjoyable. Anyone who complains of an injury to me gets a PM link ASAP!
Will the deadbug with band resistance work here?
Thank You for all your efforts in making these beautiful videos Sir
Stick to these exercises for this specific issue.
You are welcome and thanks for following along :)
- Coach Joshua, Team PM
Sure,Thanks Coach for the reply.
Hello you are awesome in explaining and giving info about what to do!in the last exercise the reverse lunge and twist after I do it my it band start to have pain again so any help about those exercises with bending the knees in such an angle ?
Thanks for following along.
Try the exercise again and make sure that your alignment is solid. You can also try making the movement smaller and activating more muscles in your lower body to assist with the movement.
- Coach Joshua, Team PM
Nice moves
Thanks!
walking for more than 15 minutes and sitting for more than an hour fires off my IT band pain - so I decided to give this a try!
How did it go?
@@PrecisionMovementCoach I am doing all of them as I am not sure which one will benefit me the most - I have been also following your TFL workout (3 step program) - my TFL seems to be sore all the time. Is this redundant?
@@jayhan9816 it should be ok to do both routines. - Coach Joshua, Team PM
I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.
Hi!
Thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
Hi coach, thank you for this video, will be working on it after I post my question 😊
Kindly send me the link on how to fix my right shoulder, front and back, due to playing badminton, overused the shoulder because of smashing repeatedly and during training too. The inner forearm is also affected due to the pronation. So both the shoulder and inner forearm have chronic pains.
A combination of Shoulder Pain Solution and Upper Limb Control can help you out:
www.precisionmovement.coach/shoulder-pain-solution-yt
www.precisionmovement.coach/upper-limb-live
- Coach Joshua, Team PM
Thank you very much coach ❤️
Great video. Helped alot, but i have another question. I do have problems with IT band on both knees, but i also have pains on the exact opposite side of the knees. Do you have any idea what it could be?
You are welcome :)
It's hard to say why your knees are in pain but this video can help you get started on addressing the root cause of the issue:
czcams.com/video/imyIAUIjkMg/video.html
- Coach Joshua, Team PM
digging the monster walk
It's the jam!
Thanks a lot! Besides supinating, can walking and exercising with hips externally rotated (probably in combination with knee varus) also contribute to IT band pain?
Most certainly.
@@PrecisionMovementCoach thanks a lot! Much appreciated !
Thank you!!! for the 1st exercise, if you feel you can't squeeze hard enough with your two fingers..... can you use a massager with this exercise?
You are welcome and go for it :)
where is the PDF or these exercises. ty as it is very helpful information. Also if your foot has not much of an arch left, can the arch be corrected by the metatarsal exercise?
Check out the resources in the video description for the pdf :)
- Coach Joshua, Team PM
These look great, and most I can probably do (seven weeks after total knee replacement). Could you suggest any modifications or alternatives to the last one?
Certainly!
What kind of modifications do you need?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Well, my flexion is probably no better than about 115 degrees and I can't manage much of a regular lunge, let alone a reverse lunge. I'm not sure if the barrier to lunges is related to strength, the weight-bearing nature of the exercise, or psychology (fear).
@@paisleyjane9606 work over whatever range of motion that you have and use the support of nearby objects for support. You will improveiwht time and practice :)
- Coach Joshua, Team PM
Thank you. If you don’t have a band do you have a substitute move?
Try standing beside a wall and then pressing the side of your foot outwards and into the wall. That should get the same muscles firing.
- Coach Joshua, Team PM
Hi Eric. Having this problem for years, will be trying this out. Not sure if you mentioned in the video, but is it benificial to do these 6 everyday, or is it better to do it alternate days and let it recover? Thanks for the info!
Thanks for following along!
it's best to take at least one day of rest in between your sessions so that your body can adapt to the exercises properly :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks!
Would you recommend any additional/alternative exercises to improve TFL pain? I can see you have an older video on TFL pain specifically, some of the exercises on this video overlap. Thanks.
Nope...this is a good place to start :)
I recently injured multiple connective tissues about two months ago, possibly my meniscus, mcl and my it band has been giving me alot of pain and discomfort since my snowboarding injury. I landed hard on my left glute area after going off a Jump wrong.
I’ll be completely honest and I haven’t been doing much physical therapy or anything to help recover and I have been walking on it, occasionally bike and trying to stay active but I am making no progress in recovery and sometimes would feel worse than I did before the activities. I have been refraining from any hard activities as of this past few weeks.
I have been watching alot of your videos recently and I was wondering if you suggest to combine this it band exercise with your meniscus videos exercises?
Unfortunately I haven’t got an mri yet and do not know exactly how bad my injury is and what the root cause is and what I should strengthen but from my quick check up with the doctor last month they said it may be what I explained in the start.
Any advice would be appreciated 👏
Hi!
You can definitely combine those routines.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
I’m trying these exercises tomorrow, with another set. I wonder if this will help me.
Let us know how it goes :)
@@PrecisionMovementCoach I’ve noticed a slight improvement in my right leg, but not too much. Mind you, I’ve got MS and that makes it harder to train properly…
@@PrecisionMovementCoach I’m going to add here that after wearing a resistance band just above my knees for most of the day for a period of five days in a row, I no longer have that awful hip pain. However, my right leg is still weak from the knee below, so now I’m doing slightly different exercises that should improve my calf muscles.
Coach E, do you recommend runners do these before runs as a way to activate glutes and have them doing their share of the work on the run, or after a run so that you're not running on pre-fatigued legs? Thanks.
You should always do some prep prior to running.
Check out the specific routine for that in the ROM Coach app:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM