IT Band Pain / Iliotibial Band Friction Syndrome (Myth Busting | Exercises | Rehab)
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- čas přidán 9. 06. 2024
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The purpose of this video is to discuss the IT band, including its anatomy and function, review and dispel previously held beliefs, outline what’s currently known, and provide exercises and management strategies to help with IT band-related symptoms.
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Intro (0:00)
Anatomy & Function (0:15)
Iliotibial Band Friction Syndrome (Previous Beliefs) (0:59)
Dispelling Myths (2:54)
Iliotibial Band Pain (Current Hypothesis) (3:48)
Envelope of Function (4:10)
Load Management & Activity Modifications (5:35)
Running Retraining (6:24)
Resistance Exercise Rationale (7:44)
Exercise Progression #1 (8:36)
Exercise Progression #2 (10:30)
Exercise Progression #3 (11:35)
Exercise Progression #4 (13:17)
Summary (13:59)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you for watching! Be sure to check out the blog with references: e3rehab.com/blog/itband/
Do you have any exercises that will help improve chest soreness? I have concave chest and the sorenesses I am experiencing is around the pectoralis major. The only stretch I know how to do properly is the doorway pectoral stretch. Thank you for making these informative videos they really help me stretch and work my body properly.
Hey I broke my big toe about a year ago I didn’t do any physical therapy I feel off balance and low mobility what should I do
Do you recommend pushing through light pain/discomfort (i.e., up to 2 or 3/10) while doing the suggested exercises, or is it best to allow for proper rest before starting with those?
I've watched dozens of vids about IT Band pain, including multiple ones from large channels like Bob and Brad or Althlean-X and this is, hands down, the most helpful one I've seen. The inclusion of research citations and the specificity of the exercise recommendations make it very credible and useful. Thank you!
I really appreciate this comment. I too have viewed many of the channels you mentioned seeking relief for my spouse. They haven’t done anything to help him, only aggravate the area. And to the content creator, thank you as well, especially for the many modifications, will add this to his at home rehab routine.
Those two channels are living in a money fueled fantasy land
I always thought, the knots built up in my lower quadriceps over decades of road running caused the difficulty in walking down a flight of stairs. Realized I was wrong, after watching this video
Also as far as I know Bob & Brad don't sell anything.
Couldn't agree more!
I appreciate the citiation of scientific literature so much in your videos. Their is so much bunk, non-evidence based on arguments on the internet that feels like an minefield that you have to navigate to get substantive answers.
ترجمة
🙌🏽
y'alls content is so comprehensive I don't bother even making this type of content anymore. I just send my clients your stuff 😂 . Keep up the great work, you're doing a huge service to the world!
Ha, thanks! We're trying to giveaway as much free information as possible!
Finally, an expert who doesn't just recommend a bunch of gluteus medius strengthening exercises coupled with ITB rolling and “stretching”.
Excellent video with explanation of IT band syndrome. Love all the exercises with progression from level 1 to 3.
Most thorough and accurate IT band presentation I have viewed
I will replay this multiple times
No short cuts- this is a lot of work!! Thx!
This is amazing! I’ve been training for a marathon but noticed my knee caves in, which now makes perfect sense, so I am gradually trying to train myself to run with a wider stance at the same time strengthening the hip..
Thanks for such an awesome video! God bless you! ❤️
As a massage therapy student, I am so thankful for your videos! You are an amazing resource and including the citations is so appreciated. I know it’s been said, but having the evidence to back up what you’re saying means I don’t have to “do my own research” and I am incredibly grateful for that! I’m a fan! I’m also a student so although my donations are small now, I’ll continue to support this amazing content as I move through my career. Thank you!!!
This explains so much. For the first time, I understand what is happening. Thank you
The best IT related and treatment video ever
Amazing video. The way how you present the material is gorgeous! 👍👍👍
This is gold! I have IT Band pain for over a year, have beeen watching tons of videos about IT Band, and this video is the most comprehensive, scientific, mind blowing to me
appreciate all the work you put in this video. great job.
Thank you! Extremely helpful and the cited articles are great.
Undoubtedly the most informative and helpful video on this topic. As a runner struggling to overcome IT band pain, I'm very excited to begin working through your recommended exercises. Thank you.
Just incredible! I love this channel. Thank you!! 💪🏽
Excellent video! Very helpful information! Thank you very much!!
Awesome video! Such great detail of research and anatomy. The stride length and width aspect of ITB issues really rings home for me. Have quite a long running stride which narrows my stride width
My favorite rehab channel releases a video on my recent problem, amazing. I will be incorporating a few of the progressions and easing up on the fully loaded high rep high set split squats until I get my hips more stable and my IT band pain go away.
Incredibly well-made video!!
Yes, debunking the foam rolling of the IT band, love it. Great video and edit!
This was SOOOO helpful. Thank you so much!!!
Golden 🙏🏼 thank you for this compact, highly educational, and useful video regarding this subject. Blessings
Phenomenal video, so much useful and practical info!
Great video. I love how you guys give evidence based treatment options.
Thank you, doc!
Thanks doc, very clear and informative
Amazingly thorough video
Thanks for the expert advice. I’ll try out the routines!
Thank you for this. Excellent work.
Your videos are excellent. Thank you!
Great content, great presentation and great graphics. Thank you for the information. Subscribed.
Thank you for this excellent video.
Great range of exercises. Will definitely keep these in mind for future reference. Thanks for sharing.
This is good. Very good. Keep up this work of yours. As a head of section at the Karolinska Univ Hospital ortopedic unit I recomend this for my junior collegues.
Very informative! Thank you! Video was well done.
Very helpful video for IT Band
Thank you for this video! After long hikes, especially on the downhill I get a stabbing pain on the outside of the knee. Your video helps me understand the issues and I will try your exercise options and progressions. Thank you, you might have saved me money/time and more importantly, health.
How long does the pain usually last for after these long hikes? I want to start rehab but I’ve just done the 3 peaks challenge and the lateral side of my knees are in bits I can barely walk😂
Simply excellent!
Really helpful, thoroughly explained
Very helpful video. As someone who works in a research unit of a research university, I appreciate that you provided an evidence based semi-seminar/workout here! It would make a for a great graduate seminar presentation in a Human Kinetics department.
So this is incredibly helpful and i have searched for answers to my bad knees for a while now, but finally the algorithm has thrown me a bone! Thank you for this! Liked, Subbed and looking for More! Thanks again 🤙🏻
I replied this to one individual but am reposting to help anyone else. This cured my issue. Like if this helps you so others can see.
I had IT Band related Knee pain when I was in the Air Force and have cured it by strengthening my IT Band gradually.
Guidelines for how to cure Knee Pain related to IT Band when running, assuming you are not currently injured or healing from an injury:
1. Run to strengthen your IT Band. I don't recommend using a treadmill for strengthening your IT Band, because your feet bounce on the treadmill and thereby won't engage the IT Band as much. (Start small: I recommend running no more than a 10 minutes in a day your first few sessions. Start with only 3 or 4 minutes if necessary. If you used to run a lot, you may be tempted to do more but start with this and if it goes well, then gradually increase the time for your next run day)
2. Take 1 rest day minimum between each run day for the time being. We are giving our IT Band time to recover and strengthen by allowing it to rest, just like you would if lifting weights to get stronger.
3a. If you notice even the slightest knee pain is approaching, immediately stop running for the day and walk. Do not be tempted to start running again just because you walked some and think you're good now. Remember, we are trying to strengthen the IT Band, not fatigue it to failure and cause injury or lasting pain that is going to prevent you from running your next scheduled run day.
3b. If you did stop running for the day due to approaching knee pain, run 2 minutes or so less than the amount of time you ran before stopping last time, for your next couple sessions.
4. When you feel you're ready, increase your next run session by 1 or 2 minutes.
5. Continue to follow all of the above guidelines until you reach your desired running fitness level.
Explanation why the above guidelines will work:
The best way to strengthen running ability is to run. Other stuff will not be nearly as effective at preparing someone to run.
The IT Band is a tendon that helps our Knees. Tendons are like muscles in that they can be strengthened by doing certain exercises. The IT Band is needed so that our Knee joints/bones do not rub/grind together when we are running or doing other "high impact" knee involved exercises.
When doing "High impact" exercises the IT Band will be most engaged to prevent that bone-on-bone rubbing. Running is considered "high impact", whereas walking or bicycling is not considered "high impact" on our knees and will hardly engage the IT Band compared to running.
If the IT Band becomes totally fatigued due to a long distance run for example, then that bone-on-bone rubbing will occur and begin to cause knee pain. We want to avoid the IT Band becoming totally fatigued (knee pain) while running entirely, if we want to strengthen it and avoid injury.
Running will work out the IT Band and make it stronger and able to go longer, just like bicep curls will work out the biceps and make the biceps stronger and able to go longer. Use the same principles and safety aspects, as you would to strengthen any other muscle, when you run to strengthen the IT Band.
Beginning or out of shape weightlifters will for example, start off with low weight (low distance/running time) and work their way up over time after building some strength. They would take rest days. If they noticed pain they would stop for the day to prevent an injury.
However if someone lifted more weight/reps than their body is strong enough to handle, didn't take rest days, didn't stop the workout in spite of pain, they definitely would not get stronger, just injure themself and not be able to work out for as long as it takes to heal.
Also notice I measured the running guidelines by time and not by distance. The reason for this is because time is easier to measure than distance for any terrain/environment. Also, depending on a person's age and other factors, they may naturally run faster or slower than others and so 1 mile for one person might take 6 minutes, 8 minutes for another, or even 15 or 20 minutes for another. Measuring by time rather than distance when beginning to get in shape eliminates those variables.
Quick personal story:
Once when I was in the Air Force I had not run long distance for quite a while and then suddenly ran about 3 miles in spite of pain that started about 1.5 miles in my knee. I was physically able to do the run but then had massive pain in my knee the following day when doing simple things like using stairs. I was unable to run for about 2 or 3 months. I didn't fully understand everything then and had other occurrences because I didn't make the connection about not having run in a while until I noticed pain again in a similar situation about a year later. Since learning the above information about the IT Band, I've strengthened it and no longer have had any knee pain knee pain from running.
If this helps you or if you have any questions please let me know.
I'm facing this problem in April, I can't run longer 6 mins and I have to rest 2 months ( but 1-2 days the IT pain gone ) and now every 6 mins of running my IT pain back, I'm so disappointed
@@phentung7060 I'm dealing with the exact same symptoms you described. Have you overcome your IT band issues since you posted this comment?
Fantastic video! Thank you!
Very helpful video. Thank you e3
It must be a great feeling to create the best video online regarding a common concern of man. I commend you sir.
best video i’ve seen on this syndrome. i appreciate you taking into account that the last thing an avid runner wants to here is pause all activity and rest. that just doesn’t work for us 😂❤️
Just got a total hip replacement last week and being 41 and fit it's alarming when I noticed intense IT band pain with instability in the knee after the surgery, thought it was injured much more permanent, but this gives me hope it can get better with rest and rehab. This second hip replacement is so much more difficult to recover from than my first which was 3 months ago and a breeze. Thanks for your research and wisdom. I just need to chill and not panic.
I got it pain after pelvic surgery. It is has been almost a year and still in pain. Can you update us on you IT condition? Did you recover?
@@anaholt4739 thank you for the response and yes I have fully recovered. I think for me rest was really important but also being fully active and keeping my body moving was important. But no I don't feel any IT band pain or any pain in my knee I almost forgot about it to be honest with you until you reminded me I'm thinking about it now it took about 3 or 4 months of pretty severe pain until it recovered to almost 100%. So sorry are you still going through that pain. Definitely have a physical therapist take a look.
@@briang9048 I am glad to hear you fully recovered. I am seeing a PT now. I hope my case improves like yours.
Top video... this really helped me a lot...
Guys, you re doing excellent work.
Thank you!
Excellent. Thank you.
brillant video, thanks so much
Great content! Thanks a lot!
Great video doc thx🙏🏽
This issue occurs also a lot in Olympic weightlifting due to the excessive amount of repetitive clean and jerks/front squat/box jerks. I am currently dealing with this issue for a second time in my career the first time ended up retiring due to not being able to correct the issue even with several months of training off. I have reduced the box jerk and clean and jerk exercises while trying to rehab and add an additional gluteus strengthening exercises. Many of the exercises shown are our regular accessory items such as front foot elevated, Bulgarian split squat type items as well as rear foot elevated exercises with weights. All of the compound squats seem to inflamed the knee first but it’s actually part of the IT issue. Additional research needs to be done in this particular area I am sure there are many Olympic weight lifters that deal with this often on through the career
Excellent. Thank you
Personally, after years of issues on my one leg, the thing that unlocked my pain was realising that my glute medius on that side was completely inactive basically. Working on that has made a world of difference and the knee, hip and back pain is 10% of what it used to be. Thanks to this video , I may have found the final piece of the puzzle - stride width - which by dumb luck I was stumbling toward to mitigate ankle/calf pain on the same leg while wearing boots for the first time.
Glute med strengthening has been the key for me as well. The side plank hip abduction has done wonders, but my trainer has me do it with bent knees and pelvis pushed forward so it REALLY targets glute meds. It’s been a game changer.
Thank you so much mate ❤
this has been by far the most informative video in regards to IT band Syndrome. I have been dealing with it since October and I was finally able to run a half marathon. I stopped running for almost a month and a half and focused on strength training, it changed my entire world and now im addicted to weightlifting. Also lost of mobility work and stretching.
Wow! Thanks so much. So informative! 🔥
❤ BIG THANK YOU
For Dissected problem and Smart solutions suggested
Thank you so much sir...
I was suffered 3 months in pain and naw i saw your videos and naw i feel good on my knee.
very helpful, thank you!
This is really helpful. My right IT band has been tight for years. I ended up with ITBS in 2018, to where I was feeling friction on the outside of the knee and it hurt to run. Once I started doing some hip and glue exercises, the pain stopped. However, it's always tight. You have some exercises that I've never tried. I'm planning to incorporate these. Thanks for the great info!
If you have tried all the stretches and have little improvement I'd suggest getting an x-ray of your lower back & see a chiropractor who is familiar with IT band issues and has a strong grasp on anatomy & physiology. PT helped me some but still had some some pain. Saw a chiro and sure enough, some L4/L5 issues (not complete disc herniation, but enough of being off kilter to cause pain). L4 & L5 cause issues with IT band and sciatic nerve pain (which I also had intermittently). For me I think a mix of both the L4/L5 and the glute/quad weaknesses have coalesced and both screwed up my IT band. Dry needling at the PT also seemed to help too. For me it started a couple years ago while hiking downhill. Best of luck with everyone, IT band pain is brutal.
Yeah some problem with me I have pain in l4 l5 dis lower back but no one listened to me they said it's weakness some said it's kidney pain 😂😂
Now I have severe It band pain
I don't have many resources can you recommend some exercises that helped you
The best video I’ve ever seen, can you make a video about pes anserine bursitis
Very insightful thanks for sharing. Definitely worth to follow you here.
great video, wow are those split squat isometrics tough! lots of work to do for me! Thanks!
I had a bucket handle tear of my right knee’s meniscus. After surgery my patella was clicking. The PT told me to roll the IT band. I did this and the patella stopped clicking as it went back into it proper placement over the knee joint. And that is my story and I am sticking to it. Bottom line: rolling the IT band ended the problem.
This is 100% my issue. For some reason all of the physiotherapists I've seen have not helped me with it. They tell me "the tracking of my knee is not aligned" My glutes are weak, my hamstrings are tight, my psoas muscle ends up trying to take over, but ends up locking up. My left knee hurts every time i go biking. Work outs that engage the glutes and core are needed.
Thanks for this
Love this, thank you
Conteúdo incrível! Obrigado!
Great video. My PT suggested not train the glutes and hamstring and focus more on the adductors and quads
Great video, Thanks!
Very professional
This is only done from a running perspective. I'm a low-impact fitness teacher and only get ITB problems on one leg. It is connected to repetitive movement of the knee. I know you can't stretch the ITB but you can stretch the muscles attached to it on the thigh and I find pulling a straight leg across the body with a band while lying on the floor helps the best.
If it was like you said, why isn't stretching found to be effective in the studies then?
Love the history. This is awesome
Thank you for this video. It helps...
Thank you I will become a doctor
Thanks
Thank you for the video! I thought I had relatively strong legs but these split squat isometric holds are SO hard! I can only get like 40 or 50 seconds!
swimming breast stroke did wonders to my knee. The sideways motion of the stroke's kick gently stimulate the outer muscles of the leg.
Thanks for vídeo! It’s really good and evidence based.
The only thing I dont see are the Side Planks progressions.
I suffer a lot about this issue and work on my stregth, but every time I do Side Planks with the outter foot on the ground it is no annoying the sensation and feel a lot of compression on the knee.
Instead I do Copenhaguen style Side planks using the other leg and engaging the adductors isometrically.
Thank you so much, i went for tracking 10k steps one side and when i was coming back my right knee didn’t support at all. After a long research i found your video.
super helpful !!!
Props to this video for admitting that we don’t really know how to get at these things exactly… that takes you miles ahead of where conventional medicine will, and will allow you to finally start down the path of true healing 👁️🧘💡
God and the subconscious my can reverse and heal all
As usual, fantastic video. Super informative, well done and to the point 👌🏻
This video was super helpful and informative! Love the idea that the poison is also the treatment.
Chris Kyle died in the battle rip
Related to biomechanics is footwear / your foot. If you overpronate for whatever reason, that will also cause the same compression over time like was mentioned with respect to hip internal rotation. High arches can exacerbate the problem if not adequately supported. Also consider if your footwear is causing you to alter your gait or causes pain that makes you try to compensate in order to avoid that pain. That happened to me last week.
In my case, I went hiking twice last week. No knee pain the first time, despite having a longer step time and not being able to move quickly due to a slippery, rocky trail because of recent rains. Five days later, I tried a slightly longer, slightly harder hike, but was trying out some new shoes I got. Trail was still slippery and rocky (NH White Mountains). The ankle collar and heel counter on the new shoes is too high for me, which was rubbing on my malleoulus on both sides. This, coupled with the camber of the trail itself and the way it was blazed, caused me to internally rotate my hips and send my ankles into eversion to avoid the pain. Over time, this caused the compression on the IT band connection point on my femur, and I had horrible knee pain hiking that I haven't had in a long time.
Amidst all of this I've been doing targeted PT for the issue, most of which has been focused on the same exercises shown here. Sufficient rest between hikes, one lighter workout day between, and two days rest before the second hike. All that changed was the shoes!
Awesome!!!!! Had an ITB injury 2 years ago that kept me from running for 9 months.
Most of your exercises were what my physio gave me for my recovery.
are you running again now?
@@kivamcelhiney534 Thanks for asking. I have started running again. Ran my first competitive Half marathon on 3 September.
Run about 30 -32 miles about 6 days a week. My next race which is also a half marathon will be in December.
wow and no it band pain? What exercises do you mainly do for running?@@Kayzo64
@@Kayzo64 Is there anything else you did? Or did these exercises help you?
@@elixhah The physio exercises definitely helped speed up my recovery. I also do 30 minutes of stretching after my morning runs and in the evening’s.
Bravissimo! Grazie
Very informative
Awesome video! In addition to these exercises, are any knee sleeves you recommend to lessen the discomfort when going hiking or running? Thanks!!
Thanks!
Thank you!
By far the most informative and helpful video on the subject, and I've watched plenty. Thanks. Just one question: why minimize running on trails or uneven surfaces? I assumed a more diverse / softer surface would actually be better?
Hey there. I just found your channel and I am liking the explanations so far.
About a year and a half ago I tore my ACL. And all throughout my rehab I have been battling with a pain that appears on the right side of my knee, just below the knee where it connects with the tibia/fibia.
My physical therapist always thought that it had something to do with my IT band being tight.
but it was a loud (sometimes actually audible) popping sensation that felt like what a tendon moving over bone would feel like.
It was inflamed enough that I couldn't exercise, and it removed any and all motivation that I had for doing exercises and it severely hindered my recovery time. Now I am finding ways to start building some strength back into that leg which is vastly helping that same pain.
I'm going to be trying some of these, and here's to hoping they help me further on my recovery path.
good luck man
How you doing now?
@@amooirani240 I'm actually doing quite well! Thank you for asking. Still at only about 90 percent of my pre injury strength but that's my fault for not being consistent with strength training. But I'm working on that.
I'm functional with basically no pain. So I'm leagues better than when I wrote that message
Back then I wasn't even sure if I'd be able to walk without a cane again but I'm now walking unassisted
I would love a video showing what increasing cadence, decreasing stride length, increasing step width, and decreasing hip adduction looks like. For instance I don’t really understand the difference between stride length and step width and why one decreases while the other increases
Take a step as though you were walking. Stride length is the front to back distance between your feet: how far forward you travel per step.
Step width is how far apart your feet are left to right. Imagine laying down a piece of tape that extends in front of and behind you. How wide can it be before it no longer fits? Another way of saying it: imagine leaving footprints like in the beach. Your left footprints and right footprints will each sit in a "track". Step width is how far apart the tracks are.
If you can run along a stripe in the road (about 3-4 inches wide) without your feet touching it, you have a relatively wide step width. On the other hand, some people even cross over: they have a negative step width!
Please make a video on Bodyweight full body workout routine from beginners to advanced for overall strength, health and fitness.
wow is the only thing that needs to be said well done ...now comes the hard part ...having the courage and the discipline to do any of these ...it is going to be a situation of doing them ro forever being in some from of pain ...so get on with it !!!!