Iliotibial band syndrome (ITBS) is a common overuse injury that causes pain on the outside of the knee or hip, particularly in athletes and runners. It is caused by the tightening of the IT band, which can rub against the hip or knee bones, causing friction at the top of the hip or near the knee, resulting in swelling and pain. The pain can occur during activities such as running, squatting, or climbing stairs and hills.
IT band syndrome is often diagnosed when the IT band becomes too tight, causing pain or discomfort. This pain can occur in the middle or at the end of a run, and can become more severe. Treatment for IT band syndrome may include resting and avoiding activities that aggravate the IT band.
ITBS is a common cause of knee pain laterally, especially in athletes for sports involving repeated knee flexion and extension, such as cyclists and runners. It is often successfully treated with nonoperative management, although surgical intervention may be necessary.
Iliotibial band syndrome can also cause patellofemoral pain syndrome (PFPS), which involves pain around and under the kneecap (patella). Pain around and under the kneecap can also be experienced.
In conclusion, IT band syndrome is a common cause of pain in athletes and runners due to repetitive friction of the IT band. It is often treated with nonoperative management, although surgical intervention may be necessary. It is important to note that IT band syndrome can also cause patellofemoral pain syndrome (PFPS), which can result from pain around and under the kneecap.
📹 ITB (Iliotibial band) Syndrome – Explained in a minute (knee pain)
Symptoms of Iliotibial Band Syndrome Pain on the outside of the knee (at or around the lateral epicondyle of the femur). Tightness …
How do I treat pain on the inside of my knee?
The RICE method is a home-based treatment for knee pain. It involves resting, applying ice for 15-20 minutes every hour for the first day, and then every three to four hours. Compression is used to reduce blood flow to the injured knee and swelling. A healthcare provider can teach you how to apply and wear a compression wrap safely. Elevation is also essential, keeping the knee above the heart level with pillows, blankets, or cushions. This method helps prevent further injury and pain.
Is my knee pain IT band or something else?
The diagnosis of iliotibial band syndrome (ITBS) can be made by bending the knee at a 45-degree angle. If the patient experiences pain on the lateral aspect of the knee, it is likely that they have ITBS. Nevertheless, experts in the field of sports medicine are perpetually vigilant in identifying this condition.
What does an inflamed IT band feel like?
The clinical presentation of iliotibial band syndrome is characterized by swelling and pain on the lateral aspect of the knee. This may be exacerbated by activity and persist after cessation. Additionally, patients may experience an uncomfortable popping sensation, clinically described as crepitus or joint popping.
Why does my knee hurt on the inner side?
Pain on the inner side of the knee can be caused by various conditions such as ligament injuries, cartilage damage, and osteoarthritis. These conditions are often caused by sports injuries, overuse of the knee, or aging. The pain can be sharp or mild, and may come and go or be triggered by specific movements. Other symptoms may include swelling or a knee locking in one position. Medial collateral ligament injuries cause immediate pain and stiffness, while anterior cruciate ligament injuries may cause sudden pain, swelling, and a sudden ‘pop’. Pain from these conditions can vary in severity and duration, depending on the specific injury.
Can IT band cause pain on the inside of the knee?
Iliotibial band syndrome (ITBS) is a condition where a tendon called the iliotibial band gets irritated or swollen from rubbing against the hip or knee bones. This tendon, which runs from the top of the pelvic bone down to the knee, can cause pain around and under the kneecap. The tendon is flexible, elastic-like fibrous tissues that connect muscles to bones. When the iliotibial band becomes too tight, it rubs against the bones, causing the bone to move. ITBS can be present in one leg or both legs, with bilateral ITBS occurring when both legs are affected. It is important to inform your healthcare provider if you experience more symptoms.
What causes inner knee pain?
Pain on the inner side of the knee can be caused by various conditions such as ligament injuries, cartilage damage, and osteoarthritis. These conditions are often caused by sports injuries, overuse of the knee, or aging. The pain can be sharp or mild, and may come and go or be triggered by specific movements. Other symptoms may include swelling or a knee locking in one position. Medial collateral ligament injuries cause immediate pain and stiffness, while anterior cruciate ligament injuries may cause sudden pain, swelling, and a sudden ‘pop’. Pain from these conditions can vary in severity and duration, depending on the specific injury.
Does IT band syndrome affect the knee?
Iliotibial band syndrome is a condition causing pain on the outside of the knee, often affecting one or both knees. The pain is a burning sensation that spreads up the thigh to the hip and is most noticeable during exercise, particularly running. The pain is worse after striking the foot and may start earlier and continue even after stopping exercise. Activities that worsen the pain include going up and down stairs.
To diagnose iliotibial band syndrome, a healthcare provider will conduct a health history, ask about other health problems, and perform a physical exam, including tests of range of motion, strength, and sore areas of the knee.
They will need to distinguish between iliotibial band syndrome and other possible causes of knee pain, such as osteoarthritis or a meniscal tear. If the diagnosis is unclear, imaging tests like X-rays or MRI may be necessary to rule out other possible causes.
Is there a band on the inside of the knee?
The medial collateral ligament (MCL) is a vital band of connective tissue that serves to bridge the tibia and femur in the knee. An MCL injury occurs when the knee is subjected to forces that exceed its structural limits, resulting in partial or complete tearing of the MCL. Such an injury may result in the knee overextending or bending in an unsuitable direction. The most common symptoms include pain, swelling, and difficulty in bending.
How to tell the difference between IT band and meniscus tear?
A lateral meniscus tear can be distinguished from iliotibial band friction syndrome by performing a thorough history and physical examination. Typically, iliotibial band friction syndrome develops over time with activity, usually after a runner has been running up to 2 miles without initially experiencing pain. Meniscus tears that catch the joint are expected to hurt immediately, while tight iliotibial bands typically hurt when pushing over the lateral epicondyle and flexing and extending the knee.
A Baker’s cyst is a fluid pocket that forms when fluid leaks out the back of the inside part of the knee between the medial head of the gastrocnemius and the direct arm of the semimembranosus. If a lateral meniscus tear causes swelling in the knee, it can lead to the development of a Baker’s cyst. Treatment for a Baker’s cyst is to treat the problem at the front of the knee, and surgery is not typically performed for this condition.
Stem cell treatment can potentially heal a lateral meniscus tear, depending on the size, location, and duration of the tear. For large flaps or meniscus root tears that have separated, bone marrow aspirate injections or true stem cell injections may have a low chance of working. However, for meniscus tears with high potential of healing, such as small tears at the meniscocapsular junction, bone marrow injections, also known as “stem cell injections”, could potentially lead to their healing.
How to fix IT band knee pain?
IT band syndrome is a common knee pain caused by repetitive bending during physical activities like running, cycling, swimming, and hiking. The pain is typically caused by the IT band, an elastic group of fibers that runs along the thigh from the hip to below the knee. The band supports the knee and facilitates hip extension and rotation. Treatment options include resting, avoiding activities that aggravate the IT band, physical therapy, and massage. A sac-like bursa lubricates the band as it slides against the greater trochanter, quad muscles, and lateral femur.
Can sitting cause IT band pain in the knee?
ITB syndrome is a condition characterized by mild pain on the outside of the knee or hip during exercise, which subsides as you warm up. Over time, the pain worsens and persists during exercise, especially when running down hills or sitting with your knee bent. The syndrome is caused by a fluid-filled sac called a bursa, which provides lubrication between the bone and the tendon. This rubbing can cause pain and swelling of the bursa, the tendon, or both. It is common in runners and cyclists, as repeated knee bends can cause irritation and swelling.
📹 IT Band Syndrome and Knee Pain (HOW TO FIX IT!)
Many lifters, runners and bikers will get pain on the outside of their knee or thigh and think that they have IT Band Syndrome …
The ITB originates in parts of the TFL and the Glute Max. An under active/weak glute med and glute max is compensated by the over activity of the TFL which tightens the ITB and also can’t resist valgus torques placed upon the knee leading to the friction of the ITB along the lateral epicondyle. So would you recommend strengthening the glutes after symptoms have been treated?
No. That can’t happen. There could be numerus reasons why you are getting pain in the outer hip when contracting the quads. It may be IT band, although pain at the hip is not as common as pain at the knee with this condition. Could be the lateral glutes, could be bursitis…. Go see a sports injury specialist. No other way of knowing I’m afraid!
actually… ice packs for some reason make ITBS worse for me…. i’ve noticed that applying mineral ice (icy-cool) cream has also no good outcomes. It’s weird because my symptoms stopped for a few days, and then for 2 days in a row I swam in a cold pool and atmosphere and the IT band acted up again… hmmm
Quick message to anyone perusal, i had 2 years of bad ITB issues in both knees (caused by running & cycling). I listened to all these people telling me i need to strengthen my ITB, roller it out blah blah blah. Basically nothing worked. Watched this article, and i haven’t looked back since. It has 100% sorted the issue. I do this now before & after every ride & sometimes just in the evenings and i never ever have any itb pain at all. 2 years since my last injury. So glad i found this article because i got to a point where I genuinely thought id have to stop my training completely.
Yay! Love This! I am a Massage therapist, and it is difficult to explain to clients that a lot of the info in the I-T band, and how to address has changed, and advanced. Many people are still using techniques that are dated, and not as effective as what we know now. I also like to gently cup, as well as knead the entire band, and it softens so nicely, without raking it, and killing the client.
Wow Jeff this is amazing man I’ve been attacking my IT band near the knee with foam rollers, tennis balls etc until it’s visibly bruised but I literally did this for two minutes and I feel great! It doesn’t feel like my knee wants to cave in anymore! Thanks so much for this knowledge! I’ve been subscribed for around 5 years and you’re always constantly impressing me. Well done sir!
-Suffering from ITBS for 3 months. -Every run ended with pain. -2 weeks off. No improvement. -Glute and TFL stretches and strengthening exercises for 2 months. No improvement. -I used a tennis ball on my TFL and glutes for 3 days as shown in the article and then went running. The pain was NON-EXISTENT! I’ve watched dozens of ITBS articles and was not getting any relief. I discounted this guy as a bro-science at first, but I was wrong. This article was a life saver!!!
I’ve been having really bad pain on both right and left it bands for the last month since I’ve started playing baseball again. I’ve tried stretching but nothing worked. I did this for 3min on each side and the pain is completely gone. thank you so much. I will continue using this technique. thanks again.
My god, why didn’t I watch this earlier? I’ve had lower back issues for the longest time and would just do back stretches, but I realized my right side of the hips would always stay tight. Turns out it was ITB issues. Tried this for the first time and I woke up with the muscle feeling so much better!!
Are you fucking kidding me? Just yesterday night, my left knee just started hurting out of nowhere, probably from me doing burpees, and today it’s been bothering me all day. I could barely walk. I just decided to check my YouTube subscription to see if there’s any new article and I saw this article with the title, and I was like “wow!” I just finished perusal it and if it works and heal my knee, you are my hero!
Perfect, I found the spot thanks to this. Here is what I did for anyone unsure… I actually used a normal sized foam roller and placed it under the side of the hip, so you’re laying on your side legs out straight with one on top of the other. The roller is almost level with the pocket seam on a pair of jeans. I then slowly moved the roller up and down the hips until the roller was positioned just above the hip bone and is placing pressure directly onto the muscle situated there. You can tell when you have the right spot as its a mix of pleasure and pain from the muscle being taunt. I have to say this did work very quickly, I noticed right after that my knee felt better. One point a few people are claiming those making comments saying it worked right away are somehow affiliated with the article content maker. Well not me. I am British bloke who runs a lot (you can see that from looking at my website), I have nothing to do with the article maker and his business. I just came here while looking for some issues I have been experiencing in my knee.
I got this problem in my left hip. It makes my left foot land in alignment with my shoulder rather than the outside of my chest. As the pelvic hip bone is protruding on the left side. Your exercise is helping that bone to go back into place. So my left foot lands in the correct place. Just like my right foot.
My good man, if I would have had this information 35 years ago I would have had a much better life. Three total hip replacement and years of pain comes down to this article.. I did the work you showed and it was a two day recovery. The increase of movement is eventful! Thank you so much.. So very much.,
I can vouch for this article! just 3 weeks ago I couldn’t run 2 miles without a sharp pain in my outer right knee. If I continued running on it it would swell up and I wouldn’t be able to run until the inflammation subsided. I started doing what’s in this article everyday along with a simple lower body stretching routine. After the first week I could run a bit longer but still had to stop due to pain. After the second week I could run 3 miles without pain. On the fourth week now and I can run 6 miles without pain. So happy!
This article saved me during my first half marathon prep. Had lateral knee pain so bad on my right knee I could run for 10 minutes. Did all kinds of glute med stuff, complete rest etc and didn’t improve at all. Did the first mobilization exercise for the TFL, stood up and immediately knew something had changed for the better. A pressure I didn’t realize was there because it had been there so long was released. Immediately tried it out on the treadmill for 30 minutes and had know pain. Within a week I was back in training and 2 months later I won my age group (20-29) and finished 3rd overall in my half marathon debut. Thanks a million Jeff!
Thank you for this article, it’s very helpful. I have always had an issue with the pain on the outside lower part of my right knee. That made me avoid all kinds of weight training that involves knee movement such as squat, or deadlift. I can only walk with fast pace on a treadmill, but yesterday that area on the outside of the knee got worse, since I went out for a long walk aft er weight training for over an hour. That area was very painful today and i can barely walk or stand up. And I tried your exercises and they helped alleviate the pain quite amazingly, allowing me to be able to move more freely with a lot less pain. My question is Is it the shoes I wear as well that might be contributing to the problem? I wear NIKE AIRMAX 2017, but I have been told that ASICS nimbus or KAYANO is a lot better in terms of supporting your knees. Thank you for your advice, it is so amazingly helpful
PERFECT TIMING. My right knee is bothering me bad. It def feels muscle related because I can still walk and maneuver, but it hurts when I completely straighten my knee. I actually was just sitting here foam rolling like you said not to. I watched the vid, did your stretches with a lacrosse ball and feel a lot better now. Nice!
hello sir, excellent vid, really, appreciate it… my IT is a bit inflamed right near the knee, and oddly, as it heals, behind my knee is now getting a bit inflamed… been staying off for 2 days, getting ready to try to stretch (hence, this vid search)… so thanks again. if you are interested in professional feedback: this vid was excellent, and only 1 criticism, leave off the cuss word. i know it’s minor… but professional speaking, leaving it out gives that extra polish. JESUS LOVES YOU . GOD BLESS
I do Martial Arts mainly and I found out about my menisci tears and patella femoral syndrome over a year ago. My pain has been intense in my left knee which is the “good” knee for the past several weeks. I recently had a follow up MRI which now shows Inflammation in the IT Band and Quad tendinitis. I tried your stretches two days ago and the pain is still gone. I start physical therapy this week as well. How often would you recommend this stretch? Thanks so much for sharing.
just had a total knee replacement 3 months ago, i’m left with all different muscle and tendon problems one is my quad muscle and only this morning i think i worked out how to release it ..I went into the fetal position while lying in bed and got so much release on my quads. now after perusal this article,i will work on my IT band as, I HAVE EXTREAM PAIN where it inserts into my knee…I have tried pressure points all along it,and roller it…and nothing works …..also i have an impinged nerve that’s send pain down to my knee ..i just couldnt figure out out to release this band thank you and i really hope this works for me
Can we get a article for knee pains to the inside of the kneecap? I’ve followed your quadricep stretch article and it’s been a major help. Just wondering if there may be some more targeted actions I might be missing out on. I’ve also been working on strengthening my hamstrings and glutes, and lengthening my calves. I suspect my inner quads might be relatively weak, compared to the outer quad muscle(s) too. Thanks as always
Thank you, sir, for this article and the insight. I’ve dealt with IT band issues for most of my life, and they’ve only gotten worse as I’ve gotten old (and more out of shape). Since I can’t fix the age problem, I know I need to focus on what can be sorted out—the shape I’m in and the issues with my knee. And I’ll start with this fix you’ve given. On a related note: what would you say to (or recommend for) “knee crunching”? Any time I stand up or squat down, a delicious sound comes from my knee.
Thank you, as always, for the science behind EVERYTHING you do! This was super informative, as I now realize, with the science now, that I was not really hitting my TFL correctly, as well as I was spending too much time on the band. So true — its not the band that’s the issue, its the muscles feeding it.
I’ve been going to a biokineticist for a couple of weeks now trying to sort out my ITB issues (started off with one knee about 4 years ago, then got the left knee along with it not too long ago). I’m passionate about hiking (20-30 km trails), but the knee pain usually comes in around 10km of intense hiking (steep uphills with a 16-18kg backpack). They said the main cause for my ITB issue was weak glutes because of having an office job and not being mobile enough. Will this, along with your articles on fixing glutes, solve my issue? I’ve been rolling out my TFL but still feel hectic tension/inflammation where the ITB goes into the knee, especially when sitting. Any thoughts/advice would be appreciated.
Jeff, sometimes when I am directly on my knees caps I get a sharp pain on the outside of the kneecap. I am 52 so is this just age or does it have anything to do with what you discuss in this article? PS. I have watched your articles for a long time. I think you’re information is golden coming from a weightlifting and therapy perspective. I would like to humbly ask though, to avoid cussing. I like to share these articles with my girls 10 and 12 to help them on the road to fitness and the right way to work out. I know I have no right to ask this of you but just maybe you would take it into consideration, we sometimes watch these articles with a younger population. Again thanks Jeff for all your information think your a great guy and I talked your website up constantly.
Love the articles coach. I’m tying to improve my 2 mile run time for the army pt test. put I think my bio mechanics are off. Could you do a article of proper running technique or running form? should i be running heel toe? i come from a sprinters background so I tend to run on my toes leading to low back back and tight Achilles tendons.
Dude thank you for this article man I’ve got Knee pain for a few weeks and had been taking the traditional approach with same results meaning nothing, in just one section of doing it like this I have gotten so much pain relief of my knee. I am getting back to resume my trail running training 50 miles Race in February. Thanks
Hi dr…i pulled my hamstring about a month and a half ago. Since then I started noticing i had pain on the outside of my knee notably the IT band. Tried stretching the band for some time and even had an injection but still cannot manage to jog two laps on the field. My question is if the hamstring is connected to the ITBand and did the initial hamstring injury bring about the IT band pain?
Hi, thank you for the article. I’m trying to figure out what exercises I should and should not do for my it band. Squats definitely aggravate it, leg extensions a bit, other exercises for the hips VERY slightly aggravate, and excercises for the gluts and hamstrings definitely do not aggravate. Running does not seem to bother it at all either but I know running aggravates it for many people. So basically I’m wondering if there is good pain and bad pain for excercises on this or if pain should be avoided all together since it’s not a muscle, thanks.
WHOA! SO glad that I found this before I spent a lot of money on physical therapy. Just massaging these muscles with a rolling pin (yes like the one your Grandma used to cook with), while seated, to increase the blood flow before I even TRIED the exercises DECREASED the pain I was having by 60+% within 5 minutes. The other articles on the subject are SO informative. This guy is the real deal.
Been always dealing with very tight hips, although my flexibility is typically better than most. Recently my left side has been awful, specifically my knee. After spending only 5 mins in my left hip then quad, I swear it is already 30% better. Thank you, I’ll never foam roll again. This will be my every day mobility and should continue to improve. Thank you!!!
Have not worked for me yet, i have been doing this for 2 days and when i go for a run after 1k my knee starts to hurt really bad. it’s still the same. i’ll come and edit this if i see any improvement. Day4: still no improvement. donno what i’m doing wrong but will continue. Day7: I think i have found the TFL because when i’m working on that muscle my whole leg get on fire and kind of feels like my leg is getting electrocuted and set on fire at the same time, down to my calves. still no progress with the pain.
This is super helpful. Ive become really frustrated recently with my ITB pain. I am an avid runner, but have had quite a lot of trouble with my ITB pain for the last two months. I took 3 weeks off, and started running again last week, but the pain is back. I used to run on average 7-10 km every day. I have decreased my milage to 5km daily, but it really starts to hurt when I reach 3km. Im doing your exercises and hopefully my pain will subside once I build more muscle in my bum and hips. What do you suggest, should i continue to run, but maybe only 3km? Or what other cardio exercises can I replace with running until my ITB goes away completely, maybe Spinning? I’m not too sure. Any guidance would be much appreciated! Thanks again for your articles, they are super helpful!
It’s 1am and I needed to get to sleep a couple of hours ago. I never comment on Youtube articles but feel I needed to comment on this one……Found my way here after several months of pain in my right knee. Gave up running and took up cycling which was better for a short time but the pain returned even worse over the last week. Was so bad at today I could barely walk up stairs. After reading some of the comments here I felt compelled to give this a try and spent ten minutes in the lounge rolling around on a hard cardboard tube I found. Wasn’t even sure I was in the right spot but hit a few just to be sure and…..wow. The pain literally seems to be gone. Or at least 95%. Haven’t tried exercising on it yet but the difference is already remarkable. Give it a try!
Hi Jeff, I believe I am suffering from IT band syndrome based on your descriptions but my pain starts from upper right hip all the way down to my knee and even normal walking and climbing stairs cause severe burning sensation through my hip, thigh and knee. could an IT band syndrome causes such shocking nerve pain throughout my right leg by normal walking and climbing stairs? Thx.
Hey Jeff, just wanted to add another testimony to how you might be my savior. I’ve had IT band pain for about 2 years now, it got so bad that, most of the time, I was limping for two days after training. I do a lot of boxing and couldn’t move properly anymore, it affected my training. I’ve seen doctors, i had 200$ shoes made especially for this, I have done a lot of stretching in vain. I just started doing these exercises (and others) a week ago and for now I am free from the pain. I’ll be back with an update in a month or so, but if this really works I owe you big time. Thank you so much for all the hard work you do
I’m having a pain in my left knee on that left side where you was pointing but it’s like a dull dead feeling and then all of a sudden it might twang a bit and my leg just won’t take my weight and gives way, new to running and never had this before. Is this an IT band problem? I can describe even more detail if someone can help lol becuase 2023 is beast season and I don’t want to give up running:(
I was sitting here with severe pain down my IT band and around my knee and some in my hip area at the TFL. Being a massage therapist, I knew what the problem was but I didn’t know how to fix it, exactly. I had fallen two weeks ago As I misstepped off a curb and I landed right on my anterior, with my knee taking a lot of the hit directly onto concrete. I suspect that my IT band is tight from the injury. I did try the foam roller, and it did not work, as you said. Lol. So, I rolled out the yoga mat and got my dollar store 3 inch rubber ball, and did some work at the TFL, and the lateral quad attachments. Wow! Just wow. It hurt (oh boy did it hurt) but now, Five minutes later, I have no pain. THANK YOU!! Xo
Jeff, thank you for saving me from the excruciating pain and of rolling my IT band. The idea of softening ligament is really absurd. I always thought it was a structure between the iliac crest and the tibia before your vid. Rolling the muscles which attach to it is logical and (Lord be praised) such a relief! Thank you thank you thank you. I was afraid I’d have to give up mountaineering and rock climbing. Yesterday about 10 minutes of rolling my anterior hip and lateral quad relieved 2 months of pain, after going hard on uphill intervals to keep impact off my knees. The relief (I used a duoball) is undeniable. I went 50% further and got a new PB at my bouldering gym, Jeff. I was also able to jump off the wall with confidence and tumble pain-free on the mats. At the end of my workout my joga stretches were so much easier! Incredible, and thank you for saving me a lot of time, money and pain. Thank you for enabling me to enjoy the sports activities I value so greatly and enjoy doing together with my partner, Jeff!
I’ve had issues with my IT bands, mostly the right side, for years off and on. I only run up to 20 miles a week but they still bother me. If I directly foam roll the band, it is unbearable. I worry it makes it worse. So this makes a lot of sense. I get knee pain on the side of the kneecap, on the outside. Feels great to work out all the legs muscles but directly on the band is a HELL NO!
Thank you so much Jeff. I had the runner’s knee problem for nearly 5 years. I will be joining the army soon and I was very worried that the knee pain would reappear during the basic military training and that they would kick me out of the army because I wouldn’t be able to run… You’ve just saved me from being locked in an office where I would spend 8 hours and hate every single minute of it for the rest of my life. Greetings from Europe.
I’ve been foam rolling my leg the old school way for a week with little to no results. Just did this method with the rounded corner of my desk for 20-30 seconds and I was able to go up and down the 3 flights of stairs to my office that I couldn’t even do this morning because I was in pain. Now, there is still a bit of soreness, but I can’t wait to try a few minutes with this. I hit the muscle just below the outer part of the hip bone and rolled on it while bicycle kicking my leg. You feel a deep ticklish burn, that’s when you know you’re hitting the spot. Play around with the muscles all around the hip.
Nearly gave up marathon running from being in so much pain all the time with ITB Syndrome with my body constantly breaking down, it takes bit of practice to find the correct location to put pressure on but doing this method has eliminated the pain in my knees! Now running stronger and faster! Cant say thank you enough!
My problem is that i feel pain below my kneecaps, but on the outer/lateral sides (sometimes can be on the inner/medial side but not the main issue) whilst running. Has anyone got this problem? or sorted it out as a result of this vid or any others of Jeff? I’ll start doing these exercises, and report back in a few weeks if they’re any good for the symptoms i have in case you reading it are similar to me
Jeff, do you have anything that can help with uneven hips/leg length. When i squat my left hip sinks a lot lower than my right (talking 20-30 degrees difference). I’ve had a disc bulge in my lumbar spine (L2/L3) on the left side. If i lay down flat and stretch my legs out my left leg is almost 1-2 centimeters longer than my right. Is there anything i can do about this?
Could this muscle pain be confused with a type of sciatic pain? I often get sciatic/hip pain that will switch legs (no numbness or tingling, just deep pain that radiates through hips, down thighs, and stops at my knees). I did find this muscle one day when my hip really hurt and I dug into it with my fist and I felt instant relief until I let go, then the pain came back.
Bruhh It’s rare I comment on a article, but I fr skipped out on practice cause of this IT band issue. I missed a time trial, and I thought it was never going to go away and I was worried. I did this technique once with a tennis ball and all tension was released. I didn’t know the It band connects to a muscle that causes it hurt because it’s overly tenses. Thank you so much man. I can compete to full potential again 🙏
Unfortunately this did not help me, but on the contrary it made matters worse. Basically after doing these two release techniques I woke up with a very swollen glute medius and very tight quad(probably the it band). Even while doing these release techniques I didn’t feel any release and the pain that I am getting is still persistent. Maybe I misdiagnosed it, since the pain that I have appears on the lateral side of my knee, maybe almost to the very upper part of my calf when pointing upwards with my foot and trying to slowly extend the lower part of the leg.
please Do article about VMO. I am a hockey player and it is really eritating when i squat i have this click in my VMO. and when im in squating position there is a… looks like a litlle hole between my knee and my VMO what doesnt feel right. and on that leg my VMO is way smaller than on other. and whenever i ride a bike it feels like it will poop out. could you help with any excersices. maybe it is an pattela dislocation i dont know. thank you
Hey really need some help from someone with more knowledge. Im Currently finishing up my first and 5 month long cut. Its been a learning experience, very hard road however but i managed to lose 26lb and still have 3weeks to go. Was at 21% BF at end of my bulk and my goal was to try reach 8% but its harder than i thought for someone at my currently level, im around 10% atm and dont wanna waste another month cutting just to bulk up again. Anyway here’s some of my questions… During my Cut ive been changing my macros ofc but atm its at 180g Protein, 70g Carbs, 95g Fat. about 1855 calories. Now.. i get my protein and carbs quite easily but then sometimes i have troubles with the fat intake. If i reach my Protein/Carb macros and have about 40g fat left to eat thats 360 Calories. So.. is what im wondering is it better to reduce my calories for the day (from -500) to (-860) OR make some food EVEN if it contains carbs. For example if i go, 180g P, 90g C, 80g F. Now lets say im at 1855 calories but ate 90g carbs instead of 70 and less fat. Is this something people do? The main question is.. whats more important for losing fat, Calories intake or carb intake. If my calories are -500 but im eating 40g more carbs than i should is it still fine for fat loss? Thanks for any advice.. if you are unclear about anything pls ask.
I don’t understand how he can talk about a tight TFL without addressing the reason for it’s tightness. Any relief gained by reducing tone in the TFL will only be temporary unless the underlying reasons for its excessive tone are figured out: namely a weak glute med/min. One of their roles is femoral control. When weak, the femur will internally rotate resulting in uneven compressive forces through the knee joint as the tibia and femur move closer together on the lateral side (bad news for your meniscus) and further away medially. The nervous system corrects this by cranking up the tension in the TFL in order to translate it, through the IT band, into compensatory stability at the knee (as the IT band crosses the knee joint). Stretch out the TFL as much as you want but your nervous system will simply re-create the tension as long as your glutes are MIA!
Have to try this. Had/Have pain in mostly my outer knee, but goes up my hip sometimes. physio thought it was a meniscus, after an MRI turned out not to be, said I had bone bruise, rested for 6 weeks, nothing changed. got a cortisone shot and have been decent since, but pain is coming back slowly. Only activities I do is Brazilian Jiu Jitsu, lifting, and walking (ramping up to see what my knee can withstand). But the thing is my knee never hurts WHILE doing these activities, it’s mostly just sore the next day. would be interesting to try this out and see.
I struggled with ITBS for about 4 months last year, and while I tried all the possible solutions that I found online, I only managed to recover after consulting a sports physiotherapist. Everyone’s anatomy is specific, and while ITBS is mostly a hip/glutes related issue, my problem was coming from the Vastus Medialis (Quad muscle). My advice is to get diagnosed in-person, It’ll sure save you a whole lot of time.
I went on a 7 hr. bike ride for which I was not ready. Afterwards, both legs were killing me from top to bottom. Now, some 3 yrs. later, only my left knee still hurts when I get up from a seated position, or sometimes sitting down, or going up/down stairs – though not all the time. X-rays showed no physical damage, but the doctor concluded that it’s (most likely) just WEAR & TEAR Osteoarthritis. What do you say and is there anything I can do to restore NORMAL knee function?
Hi guys. After a couple of months of active running every week for 10-20kms I got that pain in left knee. I have found exact symptoms as people who suffering ITBS. Anyway, I want to try these exercises and not sure how to do this. Where to place roll? How many reps to do and how many times a day? Any advice pls?
I’m a little confused as to where to position the ball or Fat Gripz. It looks like Jeff is lying on his side, but he talked about the TFL being on the front of the hip. The shirt obscured the position of the roller. I just rolled around in the area and worked what hurt. Hopefully I’m not damaging things (I use to follow the advice and rolled the IT band up and down -Ouch. (Jeff is buff, but I’m not a fan of YouTube guys going shirtless. In this case, it would be helpful. Enjoy Ladies!)
I started having extreme knee pain when I was 8-9 years old. I was diagnosed with juvenile arthritis and they gave me naproxen at 12yo and it made my knee feel so much better. A few years ago I found out it was IT band syndrome. 18 years of naproxen and I’ve had 3 strokes, 5 vein surgeries, diabetes insipidus and daily leg pain and swelling from the naproxen. I came off of the naproxen 2 weeks ago (now 32yo) and I’m taking two acetaminophen a day. The pain in my legs from standing from the naproxen has completely stopped. My point, hopefully these excersizes help!!
I have a chronic problem with my IT band. The loosening off of the TFL and quad etc does help but the symptoms just come back when I resume normal activities. I’ve tried strengthening the glute medius etc with your hip shifting exercise or bridges, band walks but my TFL keeps tightening up. Any ideas what’s going on here. I’m really stuck and no one seems to know how to help. Cheers.
Athlean X just fixed my knee pain that caused me immense pain while running for an entire month. Thank you so much!! After 2 days of doing the first exercise Where you elevate your Leg backwards, I managed to run 5k without any pain or disconfort. Absolutelly brilliant exercise. Its the third time Jeff saves me: first was with the neck pain, second with the Back pain and now with the knee pain: This guy deserves every penny he makes: BRILLIANT
Hi Jeff – you mentioned flossing in your article. Is this the same as when you compress your joint using some rubber straps, and then move the joint through it’s normal range of motion? Is distracting your muscle with a foam roller or other object the same as compressing your joint and then moving it through it’s range of motion? Can you please explain, compare, and contrast? Thanks! As always – you have great information.
#Athlean-X You’ve been a HUGE help to me through the years! Injuries suck – I’m a 30 = yr Fit Pro who started with teaching aerobics to now functional fitness and, over the past couple of years REHAB & Mobility work have been a major interest of mine. I’m currently working through now my left IT(into hamstring) but it’s not nearly as bad as 3 yrs ago with my right side. I took immediate action with therapy. Lots of ASS work to be done along with other work. DO the work and the payoff will come! You reminded me of the TFL – haha… THANKS!
I have been diagnosed with bone on bone osteoarthritis in my right knee!….the pain had gotten so unbearable, that I was given a cortisone shot!…but when the pain came back, this time worse, & with a sometimes stabbing pain in my hip joint! …did my research & found that it could be my IT band!…. after 2 sessions of using a tennis ball, & following your helpful article, I am now able to be pain free! …AMAZING! THANKS SO MUCH! 👏👏🙂
Any suggestions for an elderly patient, 90+, who broke her femur and is undergoing PT? The person in question has been complaining of lateral knee pain that is believed to be caused by the IT band. The problem is that at 90 it’s hard to get into positions to stretch those muscles. I haven’t been able to find any IT exercises/stretches that an elderly person could perform.
Thank you for your article. I have IBT pain. It is nearly debilitating. My doctor told me to go to a pain clinic. Even the strongest pain pills don’t touch it. They have a hard time believeing I have IT. I have not ran in my life. I’m 63 years old and weigh 230 ibs. They say loose weight – I barely can walk from my office to my car without crying. Anyway now I’m going to heal myself. I have already had ignorant people treating me . I will have another one treating me now ..
When I found put I had an IT band issue, I had been sitting for 8 hrs a day driving, and after a fairly long walk the next day my knee was just killing me. I could not sit down without excruciating pain (in the knee). I went to the doc and he checked my knee and said there’s nothing wrong with it – to my shock. Then poked around on the upper side of my leg and that was tender. So since then I still have a very sensitive knee – on the outside, I javelin to be very careful if I kneel otherwise I get a very sharp pain. If I touch that area at the knee, the skin is numb and if I put a slight pressure (push around) I find the area that is more painful and where I can’t move wrong in a kneeling position or get very sharp pain. I haven’t started this exercise buy hoping it will help. But perhaps this is worse than just a problem that can be fixed with this exercise. Note: I have no problem moving my left hip or knee normally otherwise. The problem is in the right as well but no problem with the knee being sensitive or numb so the left knee is what I’m mostly concerned with – if this exercise will repair that
Thank you for these articles. You’ve helped me immensely with knee and shoulder mobility. Do you have any advice for dealing with hips? I assume the bro science remark was in response to that one guys YouTube article. I don’t think he’s watched enough of your articles to judge your content. You obviously know what your talking about and have had a significantly positive effect on my life. THANK YOU!
question, I’m a new grad PTA so bear with me… In our clinic with pfss we emphasize strengthening the glute med and vmo, if u have itb syndrome would u wanna strengthen the vmo as well? cuz I thought s tight it ma d will make the patella track outward so stretching the tfl, glutes, lat quad like u said but also strengthen the vmo? I dunno
This helped but it didn’t last long. I have a PCL tear that was never fixed so I’ve developed osteoarthritis. I just got a series of Supartz injections to help but I still struggle with squats, and knees just in general. My knees are always tight and my hammys are even tighter. This did help my knee pain a lot though guess I have to do it every day.
Thanks for this info. brother. My left hip starts burning when I sleep on that side, Wakes me every night. I need to get up and walk around the house at 3:30AM!! to get the pain in my hip and down my leg to go away. I will do this with one of my Dogs balls today! ….Wait! …That Didn’t Sound Right! Lol 😂👍 Thanks again.
Hey Jeff I feel and hear a sort of popping whenever I lift my left leg up really high. It’s not painful but it does get bothersome since I can do hanging leg raises because of that. I lift my left leg and where the problem is originating from is on top of my left quad near my groin. I know it’s a vague description but if you could figure it out that’d be great. Thanks!
Jeff I can’t thank you enough, this is the first exercise that actually makes sense. I’ve tried wall sits, one leg stands, assisted pistol squats, trying to get blood circulating in what feels like a shortening IT. I put a small round rock under my leg and with the first floss, could feel the entire corrupted mechanism right down to my foot. My injury is from Jumping, I’ve been wrapping my knee everday, which masks the problem, but interferes with my damn workouts especially mountain climbers. Any way can’t find good free advice like this from anywhere else, thanks again! Finally on an actual road to recovery that makes sense.
OH MY GOODNESS! Thank you so much for this article Jeff! My knee has been hurting playing basketball and at work because I don’t have much physical break time or days to relax it. I’ve been going through so many thought processes and trying to stretch out different things that I thought it might be and this is exactly what I needed. Thank you so much for what you do. You are really helping people. Ian
And there you go AGAIN! Hitting the nail on the head. THANK YOU for sharing. I’ve been following your website for ages now and it has never let me down 😀 The only go to for me in training, stretching, learning, sharing and caring! Putting science into sports in a way each and everyone can apprehend, that’s what a real genius defines 😉 You rock! (BTW, I haven’t got the cash to spend in your premium trainings and programs but I’m really grateful for this website! So THANK YOU!!)
Hey Coach! Your articles are great. Just had a quick question. What do you think about parallel bar dips? Many people seem to have differing views on whether they are bad for your shoulders or not. Personally, i usually feel a little bit of pain in my shoulders after performing them so i cant really do them. Also, What are some good alternatives? Thanks!!
I had to give up bicycling because of the IT band syndrome back in the early 1980’s. Since then, (for the last 3 years), I managed to get past it somehow, and I attributed it to having a professional bike fit done. The 2 biggest offenders I’ve concluded (besides the bike fit) are the angle of my foot being too steep when power pedaling (toe down), and also ‘over-training’ … power pedaling at high pressure without building through a warm up first. Now, several decades later, I am stronger than in my teens and early 20’s. I can even run now without the IT band pain, wihch is about 1/2 my cardio workout 3 to 5 times each week at 90min per session. I’m recovering from replaced bi-cuspid aortic valve, ascending aorta & arch, but look forward to getting back to cardio, and using ATHLEAN-X as a guide to beging addressing neglected upper body/core muscles. I appreciate the PT knowledge being applied to fitness. I’m convinced it is a superior approach, as little problems can grow into debilitating issues.
Recently started experiencing pain while squatting in the TFL region . I have been stretching and doing Yoga to stretch the muscle and also using a foam roller . Should I stop squatting until this gets resolved ? this is also affecting my sumo deadlifts . Any insight and advice will be greatly appreciated .
The absolute solution !!! Thank you !! After 250k miles cycling, I finally developed that electrifying IT pain and nothing worked until I watched this article !!! One singly session of this took it away and I do it before every ride if possible . Thank you again for your exceptional expertise in general as well !
Thank you and I do love your website. I have rolled my tfl and my vastus lateralis muscles. I think that I am in need of a steroid shot. Years of being active, I believe at some point in life; we need one or two. If we do not quiet these muscles for a few months, the very next day after rolling, will bring us back to tight and painful muscles.
Hail Jeff Cavaliere, the Prince! I tried this out with a syripped down cylinder dumbbell wrapped in foam and it WORKED. A week of outer knee pain fixed … pain down by 75% instantly. This is Jeff’s great skill: rather than stick rigidly to received wisdom, he goes back to first principles and works out precisely the origins and functionalities. Excellent.
Hi Jeff, Thank you for showing a way to release de TFL. It really worked!!! I practice yoga, and I never was able to do the lotus position properly because of pain in the outer part of my knee. However, after doing the exercise you showed, the pain in the outer part disappeared, but “moved” to the inner part. It probably is because of some other problem. I would really appreciate if you can hint me of what that might be. I would love to join your program, but I am a 50 yo teacher from Argentina, and it is impossible right now to afford expenses in US dollars. But I am a big fan of your work, because it is very effective and educational. Thanks again!!! 🙂
I pulled my ITband while running but I dont have any knee pain. I felt a sudden pain and burning when I extended my leg mid stride, it came from my glut down part of my leg, The pain was so severe the next day I went to the ER where I was told it was just a strain to rest for 2 weeks and I would be fine. It’s been over a month. I am not know for my patience and this is taking a long time to heal! All my pain is on the exterior of my thigh, hip and glut. Can you recommended any other exercise to help in my recovery. 🙁