You are by far the best physical therapist I have found online. Physical therapists in general tend to focus on a set number of exercises they learned in school and don't really go beyond that when prescribing rehab to patients. But you actually have functional, logical solutions that go above and beyond generic treatments. The fact that you share this with the world free is incredible, because we as therapists and patients learn so much from these. As a massage therapist, your videos are invaluable for understanding functional anatomy, and expand my knowledge so I can treat my clients better and confidently recommend solutions to my clients that I know will benefit them. Thank you for your willingness to share your knowledge.

Most underrated channel on youtube, I love the educational background behind everything

You are a brilliant man. I can raise my leg without pain after 20 years of doctors and physical therapist telling me it was my scoliosis. Thank you!❤❤what a great gift to move without pain.

Thank you so much for this video. I have suffered with this for a couple of years and have tried all the stretches and foam rolling exercises I could find, with only short term relief. After just two sessions I can feel a huge I improvement in range of movement and I am pain free. It feels great!

As I watched this video I felt like a knowledgeable person was explaining, to me personally, why and how my hip function is impaired. It was like you scripted this entire video as a personal diagnosis. Each exercise addressed a symptom of the problems I am having. More importantly, it offered a cure. The explanation of the impact of sitting, on leg function, was very enlightening. It explains why I have mobility issues when I sit in the car and then struggle with leg function after a short drive. The other exercises were spot on for other issues I am having. I will download the PDF and get going. Words cannot express how much I appreciate this. Thanks, Frank K

Chi miigwech ~ marsee ~ merci! I am an endurance athlete - runner, hiker, and cyclist. I've had my IT band pain since July and this month it got worse. I cycled my longest ride this year 42 miles and ran a half marathon. November is a good time for healing. This is really great information!!! The instruction is perfect and I appreciate the detailed information on the IT band and what other muscles it is connected to. I am going to do this every day for a few weeks and see if I can run again soon! Of course, we have snow so I can try to run indoors soon. Fingers crossed. ✌🏽✌🏽✌🏽

Starting this program today! Dealing with a nasty flare up of ITB Syndrome. So grateful for your detailed information as well as the great set of exercises. Thank you for the work you put into your channel. You provide the most in depth and invaluable resource on KZfaq. Finally feeling confident that this flare up will finally resolve.

Was watching this because of my injured right knee, but also have thinning hair and damn, you come across as very confident which is very motivational, thanks.

I been lurking for years on this channel your techniques have given me amazing results: better posture, released trigger spots (savings of $$$ in sports massages) and greater mobility and squat depth. AWESOME INSTRUCTIONS

Couch, you are helping me a lot with my knee, Back, hips and IT band. after exercise released my IT band..its not locked any more. Thank you for all the information and making me understand what we do and why we do. Great job. Keep Up.

The computer model made it very clear how this all works. Excellent explanation. Thank you for these great exercises!

I appreciate these exercises because the IT band is what is so problematic for me. You confirmed what I've been wondering all along: My outer hip click is most likely due to a tight IT band. Additionally, that every person reacts to exercise differently because of varied issues. Your inner hip clicking video is what attracted me to PM.

I have been coming back to your videos with hip and weak glute issues as well as a really tight IT band. I am only 4:30 into the video and you are absolutely amazing! This information and your ability to communicate it unparalleled!

18:00 I don’t normally comment on these but this was next level fantastic! I learned so much and this works. Normal commercial sites are like: Rest, Ice, compression, elevation, drugs, talk to your doctor who will do surgery or give more drugs. Outstanding work and why KZfaq rocks!

For several years I have had IT band issues. Strangely no physical therapist has recommended specific exercises for the IT band. After my massage yesterday again I was told my left IT band was super tight. So here I am today doing my own research for corrective action. Thank you so much for your guidance! Many thanks ❤️

Six months after total left knee replacement and 56 PT visits…….was flexible but still very stiff along the IT band area. Your exercises were the only muscles treatment that really worked. Thank you so very very much.

Watching this video yet again and picked up something I missed on the other viewings. Pulling out the arch supports I put in my shoes! Realized that they are increasing pronation rather than helping. Now back to doing the exercises.

When I go for a run, I always come home with stiff IT bands, right at the knees. Today I followed your tips, especially the midline activator and wow, what a difference! With every step of the run I could the activation more along the midline of my legs and I realized how much pressure I was putting on the outsides of my legs, right along the IT bands. I've been running wrong this whole time, lol! Just arrived home and zero tightness in the IT bands! Just a pleasant burn along the insides of my thighs, for the first time. What a game changer! Thank you!

WOOOOOW. I am searching the whole year info abou fascias, muscles, pain, nerves. And im telling you guys, thid man is really deep, hes correct, and he really really knows whats going on. Thank you for sharing great videos with people, you are great!

Best video I’ve seen on this issue by a long long way. Great work.

Super explanation of physical functioning as well as workout purpose. The last workout is way more difficult than I thought. All of them activate the muscles that you explain in the video from what I feel.

without a question this has been the most useful and helpful. Makes sense to me. My TFL is triggering ( or not triggering ) the IT Band syndrome. The monster walk seems to fire up the TFL and i seem to get more relief, but will try the other exercises too. Much thanks.

Excellent exercises

By far the best IT Band Syndrome video I've come across

This is amazing 😅I’ve tried so much before on finding the right exercises.. then I’ve come here and I can notice a difference already after doing one session, now onto my second session a few days later and can significantly feel the difference. Even in something so simple such as standing I can feel a significant difference. Thank you 🙏🏽

This man is fixing my static hips one video at a time! My plantar pain is GONE after doing hip work

THANK YOU!!! I KNEW you had to address "muscle" not just "topical mechanical tools. Bravo!

Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.

I just found your video and followed along. Wow. I could only perform a few reps of these, but those muscles really felt good afterward. Looking forward to getting stronger. Thank you!

The anatomy program up front is The Nazz! You have really developed the ability to explain things to us who are not schooled in A-P-Kinesiology. Thank you!

Thank you so much for taking the time and your efforts!!! I truly appreciate you!!! This was so much good information for us suffering with this syndrome. This pain was so bad that I thought I had gout but this makes more since because my pain is in my glutes and hip. God Bless!!

In my opinion these are best used technique to help with this syndrome. Reason for subscribing. Cheers.

You’re one of the best physio guys I watch, another great vid

Thank you VERY MUCH for this video. I did some serious damage on my right side while doing my Bikram Yoga. "Forward Standing Stretch" which was completely my fault in going in deeper when I should've realized at my age was not a good idea. None the less after visitng my Physio and few exercise still has major pains on my right side, Until discovered this video. Few simple exercise which has helped me straight away. The comments posted below I concur every word stated. THANK YOU.

Moving from belief to understanding is such a journey. I have recently started running long distances and the pain in my outer knee was marked off in my head as a genetic issue since my father used to complain of the same. I had no idea at all that the tension in my hip was linked to the pain in my knee. This video really helped me understand the problem and I know that I can do something about this rather than moping on my genetics. Thank you once again on how beautifully you have made this video.

These are amazing. Legit movements and not just Jane Fonda leg lifts.

Excellent exercises, and very well explained! As many before also said, my regular PT would not come up with these!

I can't wait to try these. I've had pain for years. THANK YOU!

I have been watching a lot of videos and they have similar stretches, yours is very different. I found myself doing some movements that I was scared to do on my own. I hope this helps me to play my (pickleball, badminton, ping-pong) games normally again soon.

Dude you are the man! This is 100 times more informative than even my sports med doctor! Keep it pushin man

A great video, with very clear instructions, has helped with the pain in my left leg. Hopefully, I will be up and running again soon.

I've been having a hard time sleeping because I'm a side sleeper and i'm in terrible pain laying on my right side. I thought it was bursitis, but my PT co-worker and I figured out it's the IT band. I've tried stretches, but I feel these exercises may be the answer. I started the exercises this morning. I'm looking forward to relief. Hope this works! Thank you for your expert explanations.

Thank you! I've been having pain in my outside left knee joint and also cramping in what I think might be my TFL after watching your video. The NP suspected my IT band and after watching this perhaps it is and not a torn minicus. I walk a lot on different surfaces in flip flops, hiking sandals in Mexico, Central America and good walking shoes in Las Vegas. My knee really hurts where I can't take stairs or even step off of a curb without stiffening pain that radiates up my outside thigh to my hip. I'm going to try these exercises and explanations help it make sense. I can't get MRI approved until a few weeks of pt in a few weeks. I don't think I can do any squat exercises yet, but will give others a try.

I feel a lot of pain in itbs since the last start in half marathon, makes it impossible for me to run. I took a month off and now I'm going to start exercising with your method, hopefully it will allow me to get back to running

OK I never review things but this was really good. My knee has been swollen for over a week. I think it was because of thigh compression wrap that I forgot to take off after training and it inflamed the IT band. The video helped me to actually know what was happening. But I do hope the swelling goes down soon. The only thing not covered that would have been helpful is can I still train legs during this process and can I train for an upcoming tennis tournament. I think this would be helpful to everyone. No one wants to stop training completely if at all possible as long as there is no risk of permanent damage

This is really excellent. Thank you. I’ve been hobbling around for six weeks and feel hopeful for the first time.

Just starting the last exercise...the reverse lunge twist. It's tough! Thanks, Eric, for being very specific about how you perform each exercise. I am alternating these exercises every other day. I do the hip pocket exercises on the alternate day. I am hoping that alternating will get the result eventually. My body can't perform both in a day.

Thank you so much I’ve been suffering from sciatic pain in my right hip and IT band tightness these exercise are going to help me tremendously Thank You very much

Outstanding content...I'm navigating IT band pain now from ramping up too quickly after racing a marathon.

So so helpful. Thank u for the simple explanations and useful exercises. 💕

Thank you - these are really helpful and I look forward to trying them out!

i have seen many many exercises but this one was the best and helped me a lot thank you 🙏

Thank you so much! Very informative, excellent video!

This video is amazing. The activation techniques are genuinely fantastic

I fixed my IT band once and looked like for good, took about a year. Figured it all out by myself since I had personal training degree and cert. Well now since I been kicked out of the only two gyms in town for not abiding by any mandates, 8 years later my IT band pain is back and it is torture. Never stopped doing stretches that I thought helped me in a first place. Well seems like big disbalance happened in my muscles since I am working out now only outside with DBs, KTs and TRX. So no machines and no leg curls now since I do them on SB and it is freezing outside so I wasn't feeling like that. I guess my hamstrings and gluteus maximus got weakened even thou I don't feel like that. Running and hiking only made it worse. Loved your presentation the most. Very helpful, gonna be incorporating them into my exercise routine. Thank you.

I have been dealing with IT/Psoas issues for over 30 years as a result of a childhood injury and subsequent hip replacement. I have been to PT numerous times with unsuccessful out comes. NO ONE HAS EVER EXPLAINED THIS TO ME LIKE YOU HAVE. Many many thanks for this video and the others I have benefited from. You are a Godsend. I am so glad to have found you sir.

Great vid and what a great app to explain. Been a life long weight trainer and runner. Last 2 year rightmy gerdy tubercle pain gets intolerable at times. The strange thing is is comes and goes almost overnight at times. It gets swollen and then goes down. This has been sa cycle, never know when it will flare up, when it does it is intolerable. When it is bad when I look down my right foot angles outward while the left one is straight.

Thank you that’s exactly what I need to hear I recently went to see an orthopedic dr for knee because it was swelling the+X-ray show inflammation and a light arthritis no big concern but dr never mention this I will do this exercise it will help me with my tennis .

Great information and exercises! Thanks, Coach!

walking for more than 15 minutes and sitting for more than an hour fires off my IT band pain - so I decided to give this a try!

Great explanation! Thank you so much.

Thanks! Starting today...

Great video. Thanks for sharing.

Amazing amazing video 🔥🔥🔥🔥🔥 on point all the factors covered

Hi! I found this video while searching for relief for a combo ITBS/lower-back pain/sciatica and, wow, thank you so so so much. I have one question: when doing the seated (bench) exercises, how can I keep my shoulders and neck from jumping in and clinching up? I’ve tried working through your instructions a few times, but can’t seem to solve it. Thanks in advance for any help you can give on that issue. And thanks so much again for offering your talents and care to the world with channel and this video!

🎯 Key points for quick navigation: 00:00 *🎯 Introduction to IT Band Syndrome* - Overview of iliotibial band syndrome and its impact on runners and cyclists - Limitations of stretching and foam rolling for relief - Promise of strategies for lasting results 01:25 *📊 Anatomy of the IT Band* - Detailed explanation of IT band structure and related muscles - Role of tensor fasciae latae, glute medius, and glute maximus - Relationship between IT band and vastus lateralis 03:32 *🔍 Functional Considerations and Risk Factors* - Compensatory mechanisms involving TFL, glute max, and iliopsoas - Three categories of risk factors: structural, functional, and compensatory - Impact of sitting on muscle function and IT band tension 07:26 *💪 Exercise 1: Active Self Myofascial Release* - Technique to separate IT band from vastus lateralis - Step-by-step instructions for proper execution - Duration and focus areas for the exercise 09:11 *🪑 Exercise 2: Slumpy Psoas Activator* - Activation of psoas muscle in seated position - Variations to minimize TFL involvement - Sets, reps, and duration recommendations 11:20 *🦵 Exercise 3: Lateral Hamstring Activation* - Technique to activate biceps femoris for tibial external rotation - Proper positioning and execution of the exercise - Sets, reps, and hold time guidelines 13:01 *🏋️ Exercise 4: Monster Band Walk* - Use of resistance band for glute activation - Key cues for proper form and muscle engagement - Recommended sets and repetitions 14:16 *🎯 Exercise 5: Midline Muscle Activator* - Band-assisted exercise for hip stability and alignment - Importance of metatarsal pressure and proper form - Sets and repetition guidelines 16:34 *🔄 Exercise 6: Reverse Lunge Twist* - Technique to stretch TFL and activate glutes - Focus on maintaining alignment and proper execution - Recommended sets and repetitions 17:54 *🏁 Conclusion and Resource Offer* - Recap of exercises and their benefits - Offer of free PDF cheat sheet with exercise details - Encouragement for viewer feedback and engagement Made with HARPA AI

thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(

Thanks for sharing this Information Brother 😎✌️

Thanks

Coach E & Co. Thank you so much for the YT channel and the ROM app. With your help I've been able to tackle issues with my elbow, ITB, and ankle. It's really helpful🙏 One thing I'm still strugling to understand. In prescriptions for a single moment, what is the difference of set and cycle?

Wow! This is the best channel ever. THANK YOU for the time you put into all the explanation. When I've gone to physical therapy I've never gotten any info. They just tell me to do this or that exercise. THIS was so refreshing. I have one question.... Can a problem with the IT band cause knee pain that occurs when trying to walk down steps?

This is an incredible routine! I've had a horrible IT band for over 25 years (lateral meniscus surgery) and I can't believe how much better it feels after doing these for a week. But Spine Control is genius and the reason I now have the kinesthetic awareness to realize the IT band was the cause of most of my issues, and now I have the strength to do these properly. I couldn't do the midline muscle activator without back pain when I first tried it last year during Hip Control, but now that I finished Spine Control I can do everything else with proper form. Coach E and the PM team are amazing!

I’m willing to do anything. Thank you! My DPT says this is my problem. I’ve walked or ridden my bike to work for 25 years. Friday, 2 days ago he did cross fiber friction on a trigger point in lateral glutes on right side w his elbow. Felt good during, but now I am having trouble walking. My balance has been wacky since 2014.

Amazing! These are great!

Thanks. Great stuff!!

Hello, Coach E! This video is fanTASTic! I've barely done the exercises and I can tell it will ultimately benefit, so thank you SO much for that :D Question: which brand/make of the strength band do you use? And where can I purchase it? I am a 5'1" senior citizen so want to be sure I purchase the right one. I'll also try to contact you through your website. I REALLY appreciate your help and your sharing of this knowledge and expertise. The anatomy lesson is incredibly helpful too :D

Another great video. Can we have the anatomic demonstration and explanation of the hip muscles for the one of the next videos maybe?))

digging the monster walk

Thank you like know how I can build my muscles without hurting myself

I am having pain in my IT band. I have scoliosis and my pelvis is rotated. When I walk my right hip hike up. This might be causing pelvic imbalances that contribute to the risk factors you mention. I’ll try your exercises.

Great video! I'm at 4 weeks post-op from left total hip replacement. Still using a cane. My thigh doesn't seem strong enough and the pain is right on the IT band area. I'm seeing a PT so I'll be asking more questions, seeing what else to do other than the "clam shells". Thank you!

Coach E, do you recommend runners do these before runs as a way to activate glutes and have them doing their share of the work on the run, or after a run so that you're not running on pre-fatigued legs? Thanks.

I've just found this and it's so informative. I have downloaded the sheet to start today, so thank you for giving this for free, but would you recommend doing these exercises before or after exercising? Thank you

Gonna give your advice I go. Iv been recently dealing with this pain ( I assume it’s due to the desk job I had during Covid) for awhile and it bothers me most during hikes. I’m so sick of it and I’m willing to try anything.

Thank you

Thank you so much

Thank you 🙏✨✨🌞

Thanks!

Thank you🕊️😘😁

Hi I have started experiencing IT band pain the past two months after a running race. I look forward to trying out these exercises. I was wondering whether you recommend quitting running for a while in the meantime? Do you have any tips for continuing running? Thank you!

Will the deadbug with band resistance work here? Thank You for all your efforts in making these beautiful videos Sir

Does the IT band syndrome cause pain when doing leg extension workout?

Awesome!many thanks! I will try some of them and good insight into the fibers cheers.... XD

I can't walk. I can't bear weight in my left leg. I just found out why from the surgeon who fixed my leg after I fell 3 months ago and broke the upper thigh bone close to the hip. There is now a rod down the bone. I'm 67 with severe osteoporosis and I've broken quite a few bones. 6 months ago I squatted down to get in a pool. A couple days later I started getting pain on the outside of both knees. 3 months later I started outpatient PT, but the IT band was never mentioned as the problem. 2 weeks later I stood up and fell over. I think the knee gave out. The knee broke my fall. It swelled to the size of a medium cantalope. No breaks. I had in-home PT. The therapist kept trying to get me to walk but it was too painful. Again, no mention of the IT band. When on pain meds I'd try to use a walker and do exercises he gave me, otherwise I'm in a wheelchair. 3 more months to by with no improvement. My surgeon specializes in sports medicine. I had an appt a few days ago. He said, "It sounds like your illicit igual band." My what? He didn't even tell me how to spell it. The nurse gave 2 print outs of exercises and said to come back in 3 months. I had to do my own research to find out what it was. I watched every KZfaq video. Most said the same thing with the same exercises, which could be good. But you went into more detail for a better understanding of what this tendon is and its function. But on no site did I read of not being able to walk. I feel like a broken toothpick held together with scotch tape. If I'm not careful my knee buckles. Are the the right exercises for me? I also have neuropathy in my legs and the exercises can be painful. Do you have any suggestions of what I should and shouldn't shouldn't do?

Nice moves

Hi coach, thank you for this video, will be working on it after I post my question 😊 Kindly send me the link on how to fix my right shoulder, front and back, due to playing badminton, overused the shoulder because of smashing repeatedly and during training too. The inner forearm is also affected due to the pronation. So both the shoulder and inner forearm have chronic pains.

Are the activation exercises enough to prevent it band syndrome? Or is it important to keep these cues in mind all the time during sports/movement. I find the cues unnatural to do during activity.

I’m trying these exercises tomorrow, with another set. I wonder if this will help me.

Amazing

Should you do this as a warmup before a run, or is it better to do is separately? And if you have pain in only one side, should you do the exercises on just that side?