What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you about a pain that
a lot of people will get either running or jumping or biking or when they’re lifting,
particularly on a squat at the bottom of a squat that runs usually on the outside of your thigh.
It can feel really really tight and can burn and be very painful, or right here on the
outside of your knee. You may have been told that what you have
is IT Band Syndrome, iliotibial band syndrome, and that’s not the right diagnosis. If you sit here, and I see it all the time,
I see people grab a foam roller here, get on that side of that leg like this, make all
kinds of faces because it really does hurt, and they think they’re fixing their problem
when all they’re doing is actually making it worse because as you’re going to find out
today, the IT band is not something that you can
change the tension in by directly attacking the IT band. This is just a tendinous structure that actually
has the ability to resist up to a thousand pounds of force so if you think that putting
your own body weight on top of a foam roller, or I don’t care if you want to break up a
little frost balls, anything to do anything to change what’s going on in that IT band. However, if you understand where the IT band
is in your body and what it actually does, then you can start to figure out that maybe
there’s a better way to go after it. The IT band is actually going to sort of mirror
this line on my pants here. It’s that big, thick tendinous band that goes down, again, the lateral aspect of my thigh and it inserts
here onto my tibia past my knee joint. So, the things that happen here though is
that we have muscles that feed into it. So we have primarily the TFL, the tensor fascia
lata that’s up here in the hip, and I’ll show you exactly where it is because
we’re going to need to attack that if we want to fix IT Band Syndrome once and for all. And we also have a lateral aspect of our quads,
so our vastus lateralis. We have our glut max that feeds into it from back here. We even have posterior hamstrings because
again, if you look at this white line, it feeds right into the white line from back
behind. And again, as I said, the quads feed into
it from up top. Well, all those muscles and primarily the ones from the top here, again
especially the TFL, it uses this IT Band as its own tendinous
attachment to the lateral aspect of our knee. So, you’re not going to change the tension
in the tendon by going after the tendon. But you can change the tension in the tendon
by going after the muscle that attaches or feeds that tendon. And that’s what we want
to spend all of our time doing. So if you’re getting pain, like I said, when
running or biking or jumping or in that bottom portion of a squat, and you don’t know what’s
causing it, then you better start looking up here in the
hip and especially the TFL if you want to start making some changes. So here’s the two-step plan for you to really
attack that. Most of the time, I find that the two biggest offenders of this IT Band
are going to be that lateral aspect of the quad, because a lot of times quads will get very,
very tight on most people especially those that are doing those activities I just mentioned,
and also really big, this TFL. So the TFL actually, this is what it sort
of looks like, or where it is. I’ll stand up a little bit here and I’ll drop the drawers
a little bit, but the idea is that right here is the iliac crest. We have the top of our hip bone, and you can
actually feel it. And if you reach around in front, you should be able to feel a bump
right here on the side of my, you know, I got these muscles kind of in the way, but
you can feel this bump on the front side of your pelvic. That’s called the asis. If you
would just kind of grab ahold of there with your thumb, and then make a fist, in this general area
is where our TFL is, alright, and it’s about that big. It’s not a very, very big muscle. But it feeds right down as you can see into
that white line here which is going to be our IT band. So, what we want to do is, we
want to get into position and put pressure on that. We don’t need to do a foam roller there necessarily,
but if you have a foam roller and that’s all you have, you can do that. But I like something very low profile. This
happens to be a Fat Gripz. Now, I”m not using for what they’re normally used for, but it
just happens to work really well. This is very resilient material here. It doesn’t
really deform very much at all. You can use tennis balls put together. You can put them
with cross balls and put them together. But whatever implement you’re using, use it
right. And this is how we want to use this. You find that area right there in the hip
and you sit right on top of it, ok. And you push your hip right there on it. Ok,
so I feel it now pushing and I feel pressure underneath. Now what we want to do is, we want to kind
of floss the muscle through its range of motion that it’s gong to go through when we run,
when we jump, when we squat. That means we have to flex our hip. If we
can, we try to keep it in contact with the ground. So, I’ll back up just a little bit,
you can see this even more, right here. You want to keep this in contact with the
ground, and I’m just basically flexing up and that hurts because I’m actually flexing
the muscle, or contracting the muscle and taking it through this sort of flossing.
I’m pushing down in this one spot and then dragging it under and through. I’m dragging the muscle under and through,
kind of rolling out the issues without just rolling back and forth on a roller. And I’m just sort of flossing through here
with that leg up and down. This is really like an active release technique, an ART technique. We’re just sliding it up and then down. We’re
going through our flexion. and we can do this same exact thing here by putting it down lower
now onto our quads. We just turn it in a longways direction here.
So, now you put it just to the outside so you’re actually on the the quad here. We’re not trying to go after the IT band that’s
down on the side of our pants here because that’s not going to do shit like I just told
you. You’ve got to come to the front. Now we’re in the front. Now what we try to
do is, take your other foot, lock your leg from moving further any more, ok, and then
try to bend your knee back. So we stretch the quad that way. Now, I don’t
happen to have very, very tight quads, so I’m not going to feel this as much. And if you don’t feel it, move on, guys. The
whole point here of mobility drills is to only do the ones that you need. Don’t spend
an hour doing mobility work that you don’t need. If you go through this motion and you don’t
feel any discomfort at all, then you likely don’t have tight quads. You likely don’t need
to address them. You might have a tight TFL though. That might need to be addressed or it does
need to be addressed if you want to start changing that overall impact that it’s having
and feeding down into the IT band. So again, you work here and you just go through
that quad contraction. The purpose of this leg is a lot times guys when they bend their
knee if they have tight quads, will find that the knee will shoot forward
because you’re trying to take some of the tension off of that quad that’s being stretched,
but you don’t want to let that happen. You want to keep it back in its stretched
position and then flex the knee. But those are the two moves for me as a PT
that I find most often are the ones that you want to address. The tight vastus lateralis,
the outside of the quads, and the tight TFL, those will feed tension into the IT band making
it really, really tight without having to go after it and try to compress it with a
foam roller on an already compressed structure that’s
doing nothing but pushing down on the things beneath it that makes that pain even worse. So, guys, if you’re going to take a smart
approach to mobility, you’ve got to start thinking through your mobility a little bit
more. Don’t just go and do the cool thing that somebody
showed you. Do the things that you actually really need, and that’s the whole point here,
guys. Make sure that no matter what you’re doing,
even when you’re training, when you’re exercising, do the exercises that your body needs. If you’re trying to get from point A to point
Z, you take the 26 letters of the alphabet, and you do those things. That gets you from
point A to point Z the fastest. That’s what we try to do here at ATHLEANX
is give you guys a plan to get you from point A to point Z without any waste of motion, without any wasted effort so that you can
make sure that you’re getting the most out of the time that you spend training. Guys, if you’re looking for a program that
does that, head to ATHLEANX.COM and get our ATHLEANX training system. In the meantime, if you continue to find these
videos helpful, make sure you let me know. Again, it goes a little bit over the realm
of just bro science to the point where we’re actually using real science and helping you
understand more what’s going on in your body. Some people may not like it, but if you like
it, make sure you let me know and we’ll make sure we cover more of them in the weeks ahead. Alright guys, we’ll be back here again real

69 thoughts on “IT Band Syndrome and Knee Pain (HOW TO FIX IT!)”

  1. Ok I have been in pain for 2 weeks and watched your video, got me a can of shaving cream and did what you said. Yes it was painful at first but them to my surprise the pain started going away!!! Thank you so much!!! I just can't thank you enough!! I'll go for a 3 mile run tomorrow..

  2. Thanks a lot. My TI is snapping for years when I go to intense on e.g. cycling. will update you on my results!

  3. This REALLY helped me during my half marathon today! Was able to complete it using the run/walk/run method. Averaged 12 min/mile!! Thank you so much!!

  4. Oh gawd i hope this helps me. I’ve been on morphine etc since 20th of this month. Fm worst pain i have ever felt physically , no diagnose Numb thigh only to the knee. Pin so much pain in hip, now low back groin. I do physio so gentle. I need some with brains and a fic. STAT

  5. There is some good advice here, but it's only 2 dimensional. Probably just read about this. Often issues with the IT band originate from below the knee, especially from runners knee. The treatment for that is totally different.

  6. Thanks again Jeff for these videos. They are slowing helping my hip and leg issues that have been caused by a hip joint injury in high school and multiple hamstring and thigh pulls and right acl repair from college soccer and 5 years of inactivity since college to now.

  7. I've been suffering with quad, knee and hip pain for the past week and this relieved that pain after a few minutes, Jeff you're awesome!

  8. Quick message to anyone watching, 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 video, 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 video because i got to a point where I genuinely thought id have to stop my training completely.

  9. Foam rolled the crap out of my right IT band last night. What a mistake! Gotta figure out how to loosen my tight hamstrings, quads and ITB's. I suspect lower back and hip issues. Thanks for your videos!

  10. I'm lost. I can't see exactly where you are putting the massager thing. I know that it band issues are dealt with by working on the affected muscles, but if love to see EXACTLY WHERE you are putting that thing.

  11. This guy is awesome and a winner . He is soooo right and my pain is gone 80% . He is passionate and inspiring and fit . Don’t take food advice from a skiing 👩‍🍳

  12. Wow, thanks so much for this advice. I’ve recently started cycling a lot of KMS and IT BAND tight so used foam roller. Tried this advice and has really helped. Thank you my friend. I’m a subscriber now 👍🏻

  13. Just recently had pain in my IT band, greater trochanter area of the femur, did this to relieve some of the tension and it worked great Thank you so much!!!!!!!!!

  14. Jen, I absolutely love doing yoga sequences with you. I have been following you for about two years now and find your videos to be extremely helpful not only for my body but my mind. Your voice is truly soothing and when I'm done, I feel so relaxed. I am currently doing your hip opening sequences due to being extremely tight and they have been so helpful. Every time I do yoga, I look forward to all your new ( tinyurl.com/y6rm4z6u ) videos and I just wanted to take the time to thank you for being so WONDERFUL! Namaste?

  15. 12 visits to the physio! has cost me a fortune! I watch a 9min video and after one session no problem! Thank you. 🙂

  16. I literally have a "speed bump" half way down one IT band. Extremely painful. Doctors can feel it but do not know why. Any idea? Even had ultrasound done on it, no mass.

  17. I have had TFL pain that has been hurting for over a year, getting glut pain as well. Thank you for the knowledge

  18. Are you freaking kidding me? After all the crap I have been through because my knee hurts so much and just a few minutes and boom it’s gone. I have been dealing with this for years. I just accepted that I would need to live with this for the rest of my life. Ty ty so much!

  19. Thank you, sir! my IT band has been hurting a lot the past few weeks, and I found that foam rolling it has actually made it even worse. I'll give this a shot

  20. Can you make a video about being more flexible in the lower body? My hips and ankles are super stiff hinders me to do squats and alot of movements I want to do.

  21. What's the interaction between the gluteus medius, the tfl, and IT band? Is it possible to have It band issues due to a weak glute med?

  22. Your videos are excellent you provide us with excellent and correct information. Can you please make a video on Achilles tendinitis

  23. I don't have the pain but I do have extreme tightness. I can't cross my legs. Will this help in loosening my hips?

  24. 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 video, I am now able to be pain free! …AMAZING! THANKS SO MUCH! 👏👏🙂

  25. i had been walking around for 3 weeks with quite bad knee pain – with shooting pains to hip and down to my toes!. after 'searching' net i decided that i had IT Band Syndrome. I turned to my most reliable on line physio – AthleanX. a bit more 'assertive' than others – but after an hour of stretching – these exercises have definitely addressed the knee & hip pain. thanks

  26. 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?

  27. I watched your lower back pain video and had instant success, so I'm confident this will help with my IT and knee issues when running! I just need to get something to put the pressure. Thanks for these videos!

  28. These films are great, but my problem is, is that i really cant tell exactly what your doing! Meaning i cant really see where to put the roller in my case, how do i know if i'm doing it right?

  29. You are a true legend for real. Everytime I read about some kind of treatment method for some kind of injury ( like this one ) I always go to your youtube channel, checking if you have covered the specific topic and if you have, your words are the once to trust. Your tips always works and you've helped me and so many others and I'm so grateful for that!!

  30. I am truly amazed at exactly how speedy this amazing knee problem medication “Yοyοkοn Vxy” (Google it)starting working. In just a matter of 1 week, I observe developments and pain medicines are actually needless for my knee suffering. I am truly pleased at how fast this product starting up working. 5 stars just for this item, recommended. .

  31. https://www.youtube.com/watch?v=p9lshSlZXUg would this help ? walking with no weight on your legs, my invention

  32. I already have started making use of this knee discomfort solution “Yοyοkοn Vxy” (Google it) I cannot believe how great I am experiencing. I went from contemplating I have to plan a knee replacement in January to thinking I can make it indefinitely. At this stage, so great! It`s already been about three weeks. .

  33. Well i rolled tooooooooooooo close to my abductor muscles, now i have pain there now also, which doesnt seem to want to go away, lesson learned, dont f…… rol your abductor muscles!!!!!!!1

  34. Hi, I couldn't perform lunges because of the pain at the IT band area nearby knee. Is it IT band syndrome too? Thanks!

  35. Hey Jeff! This really helped the tightness in the back of the hip a lot, however I have a very sore hip in the front as well. Can this have affected the hip flexors also?

  36. Thank you, sir, for this video 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.

  37. I went running yesterday after a long time and the following day I got really bad knee pain on the outside of my knee. I tried this and it felt great! I got instant relief from my knee pain and immediately felt the tension decrease on my knee. Will definitely try this going forward and will rest my knee before I get back to running again.

  38. Hey Jeff, what is the blue roll thing that you used to roll on? I could not hear you clearly when you said what it was.

    Thanks ☀️

  39. I’m a total newbie to any kind of fitness, trying to get healthy after years of bad habits. Did some stretching yesterday, probably too much, something HURT today. Was watching a completely different video, this was in the queue for whatever reason, thought it sounded interesting because I’ve never been able to cross my legs. Literally did the hip thing for about three trips through range of motion on the side that hurt using a bottle that was nearby just out of curiosity. Pain = completely gone. ‘Scuse me while I hit subscribe…

  40. This video is 4 years old but I still have to thank you for what you do Jeff. Today I ran even though I had pain in the outside of my knee and what do you know, I made it way worse. I step up to my room and every step is like someone is stabbing me in my leg. The first exercise shown in the video took out half of the pain in a minute. I can't wait to have my own money to buy one of your programs to improve my training and give my support, the amount and quality of information you put out FOR FREE is just astounding. Thank you.

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