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.
@PrecisionMovementCoach2 жыл бұрын
Much appreciated!
@elwoodzo Жыл бұрын
Facts!
@jamesmaloney7379 Жыл бұрын
Coach E your a consummate professional the world is lucky to have people like you, ITB issues solved and your exercises are part of my routine ,
@beenadickarnold5666 Жыл бұрын
I totally agree 👍🏾
@cherylannebarillartist7453 Жыл бұрын
Lol, I’ve been in two different practices for pt and I’m STILL getting more effective help here!!!!
@Jabozo3 жыл бұрын
Most underrated channel on youtube, I love the educational background behind everything
@PrecisionMovementCoach3 жыл бұрын
Thanks!
@margaritahead7928 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Happy to help :)
@teresakhandurrani10942 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Awesome!
@lanakrawczel85573 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
Frank, it was made for you, personally. ;-) - Coach E
@bizhiwlove Жыл бұрын
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. ✌🏽✌🏽✌🏽
@PrecisionMovementCoach Жыл бұрын
Thanks for your support and keep us posted on your progress :)
@Einsteinsmum Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Thanks for following along and for your kind words :) Keep us posted on your progress! - Coach Joshua, Team PM
@pelinpolat5067 Жыл бұрын
dd u get better?
@ATWA1337357 Жыл бұрын
@@pelinpolat5067 I’ve used him for several injuries and he helps me understand and heal fast, he’s the absolute best.
@BallyBoy952 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Appreciate that.
@andrelong25063 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
Welcome out of the woods my friend. Glad to be able to help and thanks for sharing your feedback. Fires me up when I hear positive results like yours. - Coach E
@vinapatel82653 жыл бұрын
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.
@PrecisionMovementCoach3 жыл бұрын
Great to hear!
@bbowen17516 ай бұрын
The computer model made it very clear how this all works. Excellent explanation. Thank you for these great exercises!
@PrecisionMovementCoach6 ай бұрын
Glad that you liked it and you are welocme. Thanks for following along :)
@deb626Ай бұрын
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.
@PrecisionMovementCoachАй бұрын
That is so great to read! Thanks for sharing that and for being so inspirational. - Coach Joshua, Team PM
4 ай бұрын
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!
@PrecisionMovementCoach4 ай бұрын
Wow, thanks! We really appreciate you trusting us to guide your efforts. Keep us posted on your progress :) - Coach Joshua, Team PM
@ggicewicz5 ай бұрын
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!
@PrecisionMovementCoach5 ай бұрын
Thanks so much for watching and taking the time to comment. We really appreciate it. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@AlexMQQ22732 жыл бұрын
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 ❤️
@PrecisionMovementCoach2 жыл бұрын
Thanks for watching and keep us posted on your progress :)
@berneindahl957911 ай бұрын
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.
@PrecisionMovementCoach11 ай бұрын
Nice work and thanks for sharing that :) - Coach Joshua, Team PM
@Einsteinsmum Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Nice work :)
@adamjuice7 ай бұрын
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!
@joshuageralddavis7 ай бұрын
Hey I'm curious to how often you did these, and when you did them? Right before a run? Daily? every other?
@PrecisionMovementCoach6 ай бұрын
That is so awesome to read! Thanks for sharing that :) - Coach Joshua, Team PM
@RoBert-gn6vt5 ай бұрын
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!
@PrecisionMovementCoach5 ай бұрын
Thanks so much for that. We really appreciate you trying it out and commenting. Keep us posted on your progress :) - Coach Joshua, Team PM
@sephirothishere1 Жыл бұрын
Best video I’ve seen on this issue by a long long way. Great work.
@PrecisionMovementCoach Жыл бұрын
Thanks!
@benedikt_ro5 ай бұрын
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.
@PrecisionMovementCoach5 ай бұрын
Hi and thanks for stopping by! We really appreciate you trying it out and commenting :) - Coach Joshua, Team PM
@dmf30 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
You are welcome and keep us posted on your progress :)
@tiffanyjackson40323 ай бұрын
Excellent exercises
@PrecisionMovementCoach3 ай бұрын
Thanks!
@danell-a Жыл бұрын
By far the best IT Band Syndrome video I've come across
@PrecisionMovementCoach Жыл бұрын
Wow, thanks!
@TiffanyMikaTheLadyGolfTeacher6 ай бұрын
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 🙏🏽
@PrecisionMovementCoach6 ай бұрын
Great to hear!
@Luneytoon4 ай бұрын
This man is fixing my static hips one video at a time! My plantar pain is GONE after doing hip work
@PrecisionMovementCoach4 ай бұрын
Yasssss! Thanks for trying it out and commenting :) - Coach Joshua, Team PM
@Discerning_Viewer Жыл бұрын
THANK YOU!!! I KNEW you had to address "muscle" not just "topical mechanical tools. Bravo!
@PrecisionMovementCoach Жыл бұрын
Thanks :)
@sushilasylvianaekka39492 жыл бұрын
Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.
@PrecisionMovementCoach2 жыл бұрын
Our pleasure!
@suziealthens12582 ай бұрын
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!
@PrecisionMovementCoach2 ай бұрын
Great job! You will definitely improve with time and practice. Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM
@BMWDamun3 жыл бұрын
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!
@PrecisionMovementCoach3 жыл бұрын
Thanks!
@ms.ellaruth1139 Жыл бұрын
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!!
@PrecisionMovementCoach Жыл бұрын
You are welcome and thanks for following along :)
@1965kings3 жыл бұрын
In my opinion these are best used technique to help with this syndrome. Reason for subscribing. Cheers.
@PrecisionMovementCoach3 жыл бұрын
:)
@nicknikon2 жыл бұрын
You’re one of the best physio guys I watch, another great vid
@PrecisionMovementCoach2 жыл бұрын
Thanks!
@user-pt1dj5xq3z8 ай бұрын
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.
@PrecisionMovementCoach8 ай бұрын
Wow! So happy to help. Keep us posted on your progress :)
@hahaabcful2 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Glad you enjoyed it!
@ntdesta Жыл бұрын
Any improvements? I’m on the same boat, ive just started get IBS 😅
@AstiAlexandria11 ай бұрын
These are amazing. Legit movements and not just Jane Fonda leg lifts.
@PrecisionMovementCoach11 ай бұрын
Yeah, but... How else will we get BUNS OF STEEL?!?
@schwabing7410 ай бұрын
Excellent exercises, and very well explained! As many before also said, my regular PT would not come up with these!
@PrecisionMovementCoach10 ай бұрын
Glad it was helpful!
@MsSparklingSunbeam Жыл бұрын
I can't wait to try these. I've had pain for years. THANK YOU!
@PrecisionMovementCoach Жыл бұрын
You got this!
@jisforjoy3314 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
So happy that you found us. Keep doing the exercises for a couple of weeks and then get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
@travisamos54647 ай бұрын
Dude you are the man! This is 100 times more informative than even my sports med doctor! Keep it pushin man
@PrecisionMovementCoach6 ай бұрын
Much appreciated :)
@user-pj9ig6os9x4 ай бұрын
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.
@PrecisionMovementCoach4 ай бұрын
Glad it helped! Thanks for stopping by and trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM
@dawndefisher58227 ай бұрын
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.
@PrecisionMovementCoach6 ай бұрын
You are welcome and plese let us know how you are doing now :) - Coach Joshua, Team PM
@wanderer0617 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Definitely try out these exercises and consider starting this program: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
@wanderer0617 Жыл бұрын
@@PrecisionMovementCoach thank you for recommending this! :)
@KuvejtJPG Жыл бұрын
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
@PrecisionMovementCoach Жыл бұрын
You can do it!
@KuvejtJPG Жыл бұрын
@@PrecisionMovementCoach Update, I practiced with this and another video from yt. In addition, I strengthened my legs with kettlebells workouts(10kg). Now I can run again without any pain, today I set my record on 10k(49 minutes) Im very happy, thanks
@PrecisionMovementCoach Жыл бұрын
@@KuvejtJPG Nice!
@DarylBowman-s4vАй бұрын
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
@PrecisionMovementCoachАй бұрын
Hi and thanks for the review! Contrast therapy will help you to further reduce the swelling: kzfaq.info/get/bejne/jtmnn5CWt7GziGQ.htmlsi=u4LkY5fkrTSS2Lgg You can still train as long as the exercises do not cause further pain or inflammation unless you can modify them to do them pain-free. Modifications include moving slower and smaller. Let us know if you have any more questions :) - Coach Joshua, Team PM
@mrlego5137 Жыл бұрын
This is really excellent. Thank you. I’ve been hobbling around for six weeks and feel hopeful for the first time.
@PrecisionMovementCoach Жыл бұрын
Great work!
@deb626Ай бұрын
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.
@PrecisionMovementCoachАй бұрын
You're so welcome! You are a PM superstar :) :) :)
@haroldboghosian3314 Жыл бұрын
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
@PrecisionMovementCoach Жыл бұрын
You're welcome!
@Strizzle813 ай бұрын
Outstanding content...I'm navigating IT band pain now from ramping up too quickly after racing a marathon.
@PrecisionMovementCoach3 ай бұрын
Glad that you think so! Try out the exericses and let us know how it goes. We really appreciate you stopping by to check out the content and comment :) - Coach Joshua, Team PM
@Strizzle813 ай бұрын
👍My TFL has been overworked bc glute max, hamstrings and psoas are weak. I'm doing these exercises 3 days week...do you recommend adding glute bridges, lightweight back squats, single leg RDL's?
@PrecisionMovementCoach3 ай бұрын
Stay away from those for now until you address the root cause of your issue with our content :) - Coach Joshua, Team PM
@Strizzle813 ай бұрын
@@PrecisionMovementCoach Thanks alot! The strange thing is...I've been stretching and doing crab walks with a band, planks, single leg RDL and hip flexor strengthening 1-2 times/wk for 8 months and glute medius/hip flexors/quads feel strong. Do you see runners with IT band pain where glute max isn't carrying enough of the load?
@PrecisionMovementCoach3 ай бұрын
Do you mean to ask if that is common becuase it is. - Coach Joshua, Team PM
@pvspeaks2 жыл бұрын
So so helpful. Thank u for the simple explanations and useful exercises. 💕
@PrecisionMovementCoach2 жыл бұрын
Glad to read that!
@jenniferressmannwriter3 ай бұрын
Thank you - these are really helpful and I look forward to trying them out!
@PrecisionMovementCoach3 ай бұрын
Let us know if you ever need more advice or assistance :)
@zibam66875 ай бұрын
i have seen many many exercises but this one was the best and helped me a lot thank you 🙏
@PrecisionMovementCoach5 ай бұрын
Great to hear! Thanks for stopping by and keep us posted on your progress :) - Coach Joshua, Team PM
@zibam66875 ай бұрын
@@PrecisionMovementCoach gladly 🙏
@same5952Ай бұрын
Thank you so much! Very informative, excellent video!
@PrecisionMovementCoachАй бұрын
You are welcome and we are glad that you think so! Thanks for taking the time to let us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
@andrewfranssen2996 Жыл бұрын
This video is amazing. The activation techniques are genuinely fantastic
@PrecisionMovementCoach Жыл бұрын
Glad that you think so :)
@valerie4412 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Thanks for trying it out and keep us posted on your progress! - Coach Joshua, Team PM
@daveg78942 жыл бұрын
Kicked out of 2 gyms for not following simple rules to protect yourself and others. Way to go Karen
@valerie4412 жыл бұрын
@@daveg7894 only Karens fallow tyranical rules, Karen dave g
@jancrowther132511 ай бұрын
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.
@PrecisionMovementCoach11 ай бұрын
So happy that you have found us. We love making content just like this for people just like you. Let us know if you need any more advice or assistance :) - Coach Joshua, Team PM
@william865411 ай бұрын
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.
@PrecisionMovementCoach11 ай бұрын
Thanks for watching/commenting. Try out the Knee Pain 1 ROM Coach routine and let us know how it goes :) - Coach Joshua, Team PM
@ceciliasawicki53762 жыл бұрын
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 .
@PrecisionMovementCoach2 жыл бұрын
You're welcome!
@greganikin70032 жыл бұрын
Great information and exercises! Thanks, Coach!
@PrecisionMovementCoach2 жыл бұрын
You're welcome!
@jayhan9816 Жыл бұрын
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!
@PrecisionMovementCoach Жыл бұрын
How did it go?
@jayhan9816 Жыл бұрын
@@PrecisionMovementCoach I am doing all of them as I am not sure which one will benefit me the most - I have been also following your TFL workout (3 step program) - my TFL seems to be sore all the time. Is this redundant?
@PrecisionMovementCoach Жыл бұрын
@@jayhan9816 it should be ok to do both routines. - Coach Joshua, Team PM
@zla1000 Жыл бұрын
Great explanation! Thank you so much.
@PrecisionMovementCoach Жыл бұрын
You're welcome :)
@MihaelaB19747 ай бұрын
Thanks! Starting today...
@PrecisionMovementCoach6 ай бұрын
You are welcome and thanks for the update :)
@kabir2032 Жыл бұрын
Great video. Thanks for sharing.
@PrecisionMovementCoach Жыл бұрын
You are welcome! Thanks for watching!
@laveena... Жыл бұрын
Amazing amazing video 🔥🔥🔥🔥🔥 on point all the factors covered
@PrecisionMovementCoach Жыл бұрын
Thank you so much 😀
@jowenstream2 ай бұрын
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!
@PrecisionMovementCoach2 ай бұрын
Glad it was helpful, and thanks for watching. Try making your movements much slower, smaller, and supress the unwanted compensation patterns as soon as they arise. Take deep, full, slow breaths, and try to stay as relaxed as possible. Keep us posted on your progress and let us know if you ever have more questions :) - Coach Joshua, Team PM
@philipniddrieАй бұрын
🎯 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
@PrecisionMovementCoachАй бұрын
Wow, thanks for that. Also check out the resources in the video description for more great points. We appreciate the support :) - Coach Joshua, Team PM
@samraiqbal78993 ай бұрын
thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(
@PrecisionMovementCoach3 ай бұрын
You are so welcome! Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM
@jameslopez958 Жыл бұрын
Thanks for sharing this Information Brother 😎✌️
@PrecisionMovementCoach Жыл бұрын
You are welcome! Thanks for following :)
@petrenamiller85412 ай бұрын
Thanks
@PrecisionMovementCoach2 ай бұрын
You are welcome and thanks for the support! Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@ipepperify5 ай бұрын
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?
@PrecisionMovementCoach5 ай бұрын
Hey! That is so great to read. Thanks for trusting us to guide your efforts. Sorry for any confusion. Please ignore cycles for now and focus on sets and reps. Let us know if you have any more questions :) - Coach Joshua, Team PM
@dawno90072 жыл бұрын
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?
@PrecisionMovementCoach2 жыл бұрын
You’re welcome Dawn - people like you whom appreciate learning the why behind the what are the people we do this for! Descending stairs is tough on the knees and many issues can contribute including IT restriction. Also gotta look at hip and ankle/foot function! - Coach E
@dawno90072 жыл бұрын
@@PrecisionMovementCoach thank you for your reply. I appreciate your taking the time very much!
@zairethyben20182 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Zaire! It's an honour to be of service to you and your health. Thank you for following along and trying our stuff out, it means a lot! - Coach E & Team PM
@zairethyben2018 Жыл бұрын
@@PrecisionMovementCoach I can't believe how much I have improved by staying committed to this routine and many others in ROM Coach! My left leg is almost back to fully functioning and looking normal (it was shifted laterally for so long the muscles looked different) and my hip and lower back function is almost optimal! I honestly can't thank you guys enough! Playing with my sons and golf are so much more enjoyable. Anyone who complains of an injury to me gets a PM link ASAP!
@JB-nr8fu Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Let us know how the exercises go :)
@katherineprice962 жыл бұрын
Amazing! These are great!
@PrecisionMovementCoach2 жыл бұрын
Glad that you think so!
@sophieoshaughnessy9469 Жыл бұрын
Thanks. Great stuff!!
@PrecisionMovementCoach Жыл бұрын
Glad that you think so :)
@donnamarie40215 ай бұрын
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
@PrecisionMovementCoach5 ай бұрын
Hey, Donna! Thanks for writing to us. All of those bands are essentially the same. They are all made from the same material but the branding is different. You can get them online or at any exercise equipment store. Many clothing brands with fitness lines also sell them. A light - medium resistance is appropriate for these exercises. Let us know if you have any more quesitons :) - Coach Joshua, Team PM
@mustafakaanertan34583 жыл бұрын
Another great video. Can we have the anatomic demonstration and explanation of the hip muscles for the one of the next videos maybe?))
@PrecisionMovementCoach3 жыл бұрын
Thanks for the suggestion!
@StandardLoop9 ай бұрын
digging the monster walk
@PrecisionMovementCoach9 ай бұрын
It's the jam!
@elaineklaasen21542 жыл бұрын
Thank you like know how I can build my muscles without hurting myself
@PrecisionMovementCoach2 жыл бұрын
Start with these exercises :)
@terriliggett54410 ай бұрын
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.
@PrecisionMovementCoach5 ай бұрын
Hi! Thanks for trying it out. How are you now? - Coach Joshua, Team PM
@joannejoaquin1737 ай бұрын
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!
@PrecisionMovementCoach7 ай бұрын
You are welcome and good luck!
@michaelpotter442 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
You should always do some prep prior to running. Check out the specific routine for that in the ROM Coach app: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
@wendywilliams85317 ай бұрын
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
@PrecisionMovementCoach6 ай бұрын
Yay! So happy that you found us and you are welcome. Try them before exercising :) - Coach Joshua, Team PM
@Justshredman2 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Keep us posted on your progress!
@shitalkaur9937 Жыл бұрын
Thank you
@PrecisionMovementCoach Жыл бұрын
You're welcome.
@BarbeauDaniel13 жыл бұрын
Thank you so much
@PrecisionMovementCoach3 жыл бұрын
You are welcome!
@lolita56782 жыл бұрын
Thank you 🙏✨✨🌞
@PrecisionMovementCoach2 жыл бұрын
You are so welcome :)
@Pitalu-910 ай бұрын
Thanks!
@PrecisionMovementCoach10 ай бұрын
You are welcome and thanks so much for the support!
@Pitalu-910 ай бұрын
Thank you🕊️😘😁
@PrecisionMovementCoach10 ай бұрын
:)
@noagrace30772 ай бұрын
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!
@PrecisionMovementCoach2 ай бұрын
Hi and thanks for trying them out. Take a break from running and do these exercises 2 - 3 times weekly for 4 weeks. Send a report and we can go from there. We have other content that can help but we'd like to learn how your body responds before making further recommendations :) - Coach Joshua, Team PM
@daym8 Жыл бұрын
Will the deadbug with band resistance work here? Thank You for all your efforts in making these beautiful videos Sir
@PrecisionMovementCoach Жыл бұрын
Stick to these exercises for this specific issue. You are welcome and thanks for following along :) - Coach Joshua, Team PM
@daym8 Жыл бұрын
Sure,Thanks Coach for the reply.
@ahmedmutrif82458 күн бұрын
Does the IT band syndrome cause pain when doing leg extension workout?
@joaoaraujo96292 жыл бұрын
Awesome!many thanks! I will try some of them and good insight into the fibers cheers.... XD
@PrecisionMovementCoach2 жыл бұрын
Keep us posted on your progress!
@sonniquickpianoimprov22312 жыл бұрын
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?
@PrecisionMovementCoach2 жыл бұрын
We are here for you and want to help you to retake control over your movement. Check out this program and let us know if you have any more questions: www.precisionmovement.coach/fpm-yt - Coach Joshua, Team PM
@darylhill94007 ай бұрын
Nice moves
@PrecisionMovementCoach7 ай бұрын
Thanks!
@huangalden6071 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
A combination of Shoulder Pain Solution and Upper Limb Control can help you out: www.precisionmovement.coach/shoulder-pain-solution-yt www.precisionmovement.coach/upper-limb-live - Coach Joshua, Team PM
@huangalden6071 Жыл бұрын
Thank you very much coach ❤️
@ramentasty86 ай бұрын
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.
@PrecisionMovementCoach6 ай бұрын
The activation exercises are the minimum but you won't make lasting progress unless you address your movement behaviour. Keep trying to integrate the cues as best as you can and you will make progress with time and practice :) - Coach Joshua, Team PM
@BambiOnIce196 ай бұрын
I’m trying these exercises tomorrow, with another set. I wonder if this will help me.
@PrecisionMovementCoach6 ай бұрын
Let us know how it goes :)
@BambiOnIce196 ай бұрын
@@PrecisionMovementCoach I’ve noticed a slight improvement in my right leg, but not too much. Mind you, I’ve got MS and that makes it harder to train properly…
@BambiOnIce196 ай бұрын
@@PrecisionMovementCoach I’m going to add here that after wearing a resistance band just above my knees for most of the day for a period of five days in a row, I no longer have that awful hip pain. However, my right leg is still weak from the knee below, so now I’m doing slightly different exercises that should improve my calf muscles.
@nuckchorris1396 Жыл бұрын
Amazing
@PrecisionMovementCoach Жыл бұрын
:)
@michelleconner9016 Жыл бұрын
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?
@PrecisionMovementCoach Жыл бұрын
Check out this article for running specific exercises: www.precisionmovement.coach/mobility-exercises-running-injuries/ It's always a good idea to do the exercises on both sides :) - Coach Joshua, Team PM