Did you try these exercises? Questions? Comments? Ideas for future videos? Leave me a comment below! Also, here's the link to the foam roller video I mentioned: kzfaq.info/get/bejne/oLymiLpluKexpZ8.html Hope you feel better! 🙏🏼

I’m gonna order a tensor fascia latte next time I’m at Starbucks

Holy crap! I’ve been dealing with pain (sometimes debilitating) for 6 months, and one time through this routine brought instant relief. I might be able to run again someday. Thank you!!!

This is like finding gold. My hips are tighter than a snare drum and causing knee pain. Can't thank you enough for this series of movements.

I have struggled with this exact issue off and on for years and have spent thousands of dollars on chiropractic care. Now, KZfaq searches later, I find your video and in the middle of my painful night. I literally get out of bed to do the stretches and strengthening in your video and I now have relief! You are a God send for me!!!! Thank you for your video! When I wake up tomorrow, I’m going these exercises again, and watching the rest of your videos. 10,000 thank yous and many blessings to you, Sir!

I cannot even tell you how grateful I am for your KZfaq videos. I had this pain on the outside of my knee and all of the videos that I see tell you to wrap it but they don't actually tell you how to fix it and then keep it healthy. Your videos always explain how to do the proper stretches how to make sure that you can heal something but also how to maintain it so it does not continue to hurt and come back. This is an amazing video because it shows you how to do things that you're able to do just at home. So thank you thank you thank you thank you so much

Again, here's just the video I need. I have so many weak areas that cause me so much grief!! Thanks for the stretches and also the means to correct these pesky issues.

Have been having this pain for quite some time now after training sessions. Today when I woke up I could barely walk from the pain. Just finished with the stretches and it's like it never happened. Thank you for sharing, keep up the good work!

Thank you, cant tell you, how effective /helpful these stretches are magical, 🙏🏼🙏🏼🙏🏼

Thank you so very much!! I’ve struggled with right side IT band problem for a while now and I did the stretches in this video today and WOW I already feel some relief! Thanks for your expertise!!

I felt relief in just a few stretches. I was suffering from this IT pain for more than a 100 days. Many thanks 💕🔥

Thank God I found you it was great exercise, so much relief on my IT band pain. It's not completely off, but I feel better. Thank you.

Wow, some instant relief! Thank you for sharing these stretches and strength exercises for prevention!

You are a blessing!! You have helped me w/so many issues!!❤

Thank you so much!!! After spending a week with the sheet of exercises my doctor gave me, I jut did your videos on foam rolling, then stretching, then strenghthening for IT band. I can see this will be a game changer. I just ordered the resistance band loop. I'll be visiting your pages a lot!

Thank you! I suffer with IT band issues. I do these stretches and strength exercises several times a day, it is immediate relief on the lateral area of my knee. After a while of walking or sitting it begins again but these videos have helped me suffer less. I also have SI issues which your videos help with. I have had PT for both but being able to do these whenever I want at home as need is a blessing. Thanks again!

I just recently started having knee issues and this is the most accurate video so far explaining the symptoms, causes and treatment that I need to start to resolve my knee pain. Thank you for the great content, looking forward to starting this routine and getting well again. Especially the explaination on the movement of the IT band when the leg is bent or straight.

Hello, thank you for this. I'm having this IT band pain today after jogging last night, i feel so much pain on my outside right knee and having a difficulty to walk. Glad this video can help me recover. Thank you so so much!

This is my story .. I have a terrible pain. I thought if i do exercise it will be fine but it was bad and more bad 😢. My doctor told me do massage for my muscles but is okay for some days and the pain back again 🥹. I found your video i find out i have IT band !! So since two days i started your exercise o hope it will be good . I discovered my right side was hurting and weak 🥹. “my English not first language 😁”

I recently developed this pain and it was really freaking me out because I like to take daily walks. I was actually waking from the pain. I just followed along once in a klutzy way with the affected side during my first view and my God! I feel better already! Going to take notes and do all of this on both sides! Thank you!!!!!!

Thank you ! Can't wait to try!

0:47 that is EXACTLY where I get pain with any squat movement or full lunge extension! I hope my practice through your guidance helps me eliminate this!

Although I need to have a knee replacement replaced again, these series of stretches and exercises have helped tremendously. I have to do some of them from my bed, but they still are very effective. Thank you!

Thanks for this perfect timing as my left knee been hurting yesterday cant wait to do this soon for me everyday after work love your channel sooooooooo much love your exercises sooooooooo much

Thank you for your time! Realy!! The exercises for the issues that are really important to work on that ur explaining are the ones I have to do but I have L3-L4 disk is very very thin right now & L4-L5 is already fused so is my left SI jont since 1994 I can see that you are very caring in helping us to understand where our pain is coming from & those exercises are very well.done because I've had to study for myself because our medical system in my region is struggling to give me a few minutes of their time The pandemic ready messed it up lSo many shortages Those very U mentioned muscles are being affected also my tendents & legaments are very week also Right siatica was almost severed & pelvis severely deformed These injuries are fr 28 yrs ago Spent 3 mnts hospitalised Did 2 yrs of physical therapy Now after so long im not able to be mobile right now I'm at a standstill just waiting for the day for a call that I'm about to be operated.on😞 again but I I need to communicate with you to learn some someone who knows what he's doing well Blessings & thanks again for being on YT I'm learning so much from U 🙏💗

Thank you! These exercises really helped. No pain at all when I do these before a run!!

Thank you. Thank you. Thank you. This help me so much and was much more effective toward my recovery than the physical therapy sessions I was having in person. You are my new “go to” PT. So appreciate!

Thank you! Great timing, as I have experienced that pain during the night. My glutes are rather weak and my balance is no longer what it used to be.

Thanks for this. I have struggled with lateral knee pain for quite some time, flaring up after I play tennis or go for a walk. This has really helped me.

I love your content. I was having knee pain and felt the difference. So many videos to choose on KZfaq; I chose what works and that is your video. I just subscribed. Thank you. 👍

Hey Jared, just found your channel recently and I‘m impressed by the quality content you make. Short, concise, straight to the point. Keep up the good work! What videos would you recommend me as I want to take up crossfit but lack the mobility (really neglected sport during my 3 years of Bachelor study and just sitting around😬)? Best wishes from switzerland😎

Thank you so much! It healed me immediately 😊

My Oh My Oh My, Awesome...Thank You Sir!!!

Great video. Thank you for your clarity and wisdom

This is good stuff. Learned a few new ones.

I see this video just now . I'm feeling pain both side knee , I will start these exercises, and then I will share my experience

Thank you for providing this video. I’m looking forward to doing these exercises and I will let you know my progress.

this is amazing

I am going to try this tonight and do it consistently for a week. I will comeback to this and let you guys know!

So beneficial for IT band issue on my right leg thank you

Just started on this today, I hope I am diagnosing myself correctly :) Do you have a downloadable sheet with graphics of stretches and exercises? That would be helpful. Thanks!

Omggg thank you so much for this video! I did some of these exercises. My outer right knee hurt Everytime i squated to pick something up from the floor and not no more! I just put it to the test and i was scared to squat again and no more pain. 🎉yayyy! Thank you!

I just found my new favourite channel

How really helpfull video!THANK YOU!

This video is so helpful! I have been experiencing IT band pain while running, and I was worried that I might not be able to get rid of it, but doing those exercises/stretches, I feel hopeful now! I was wondering, is it recommended to do the stretches first and then the exercises? I've gotten a lot of mixed opinions on this, so I'd love to hear what you recommend!

How many times a week should I do this routine?

Wow this really helped a lot thank you🔥🔥🔥🔥

QUESTIONS: How often to do this treatment (Daily, 3 x's per week)? Once the pain has been eliminated, then how often to do this routine for maintenance to keep the pain from returning?

My pain which I believe is an IT problem is not just on my side of my knee. It’s the whole length of my outer leg, outer thigh from the hip down to the knee. It happens suddenly by not doing anything in particular and it hurts a lot when I walk. When I need different exercises than these, thanks

Great tutorial! Thanks!

This is good stuff 💯

Hi Jared. Great video. Could you give some advice on how many of the mobilization, stretching and exercises that should be done? Like should one do them all every day or a couple of each? Also let's say you don't get any relief? What would be the next step?

I suffer from repeated IT band pain when I run consistently multiple times a week and been having trouble with my glute medius for a while - the hip hikes feel like a great way to strengthen them.

Thank you ❤❤❤❤

Great channel very informative but as you say quality over quantity applies for the videos too, there are too many videos for one specific area (back pain, core, neck etc) it's redundant and loosing the value. What would be the best video for lower back pain, core, strengthening (bodyweight / Resistance) ?

Thank you for a great video exercises 🙏 I have just got rid of pes anserine bursitis but now instead having problems with the IT band. Can these problems cause the swollen and stiff knee I have every morning?

Thank you so much

Great video. I was wondering how frequently would you recommend doing this routine? 1-3 times per week?...

How often should you do this once a day

Thank you sir

Hello. I feel pain in my knee (like a shock) whenever I do a standing forward bend (toe reaches) or similar exercise (this is the only way I could recreate the pain. I tried many tests). I also feel pain whenever I run for more than 20min. Please, if you have any info about the possible diagnosis, share it with me. I have a problem with my Health insurance (I wouldn't be able to get it checked right now). I had this condition for a year now. I didn't care about it at first, but I learned recently that some conditions can cause arthritis and this got me worried.

Hi, first of all thank you for this it’s very helpful and very important to me 🙏🏼🙏🏼 But I have two questions 1) should I do it in both legs even if just one hurts? 2) how many times i need to do this routine? Once a day?

Thanks for this video Jared! My Left side IT has just started giving my problems after running, although hip and glute mobility has always been an issue. How many times a week should I dedicate to this program...are we talking every day or 3 times per week? Thanks again for the content!

If we are having lateral knee pain, first we need to do stretches till the pain is completely gone and then do the strengthening or follow this tutorial fully with the pain?

Thank you man

I actually have some outside knee pain often when i play table tennis. Might be this one, i also have bowed legs and i think sometimes when i play i lock my leg leaning behind on my knee and maybe thats not good if im not warmed up enough. Im gonna try some stretching, that is also what my kineto therapist recommended me some while ago

Hey there how often should I do these exercises????It’s been 18 days since my pain started I was walking up and downstairs constantly for a couple of hours. The last hour both of my knees hurt so much. I could barely walk or get up. I went home and I couldn’t even move without pain (both knees on the outside) the next day I was walking funny and still felt pain in both knees. After 3 days my left knee was 100% but my right knee still feels a little odd and it hurts a little when I go downstairs but not up.

I stretch and strengthen the IT band like crazy, recently did a lot of long-distance bike rides which seems to have made it worse but its been constantly tight just outside the knee for nearly 4weeks no amount of rest, heat, stretch is making it easier, I've been doing the majority of everything in this video before seeing it. Went to a physio who basically said keep doing what Im doing and it should begin to alleviate within weeks its just a matter of time, Any other recommendations to anyone?

Hey Jared, thank you for all of the helpful videos! I just started doing hip abductor exercises for my knees wanting to bow in and major IT band pain followed. Is there way that I should combine those exercises with the stretches you’re talking about here? Thank you!

These helped with the pain and tightness down the outside of my right leg. I also have an issue with the inside of my right hip in the initial area. What do you recommend for that?

Bruh thank you

hello! how often should i be doing these workouts?

I'm a wildland firefighter and my IT just got me benched, hopefully this helps

Hello sir,i have this issue of IT band pain,caused due to long running in road and moreover my exam is near to join FORCE whuch😢 needs physical exam If i follow your tips carefully, shall i get rid of this pain? Please reply sir

Thank youuu very mucchhhhh❤

Hi can you tell how often to do these exercises I have a marathon in April

Im almost 1.5 years post surgery for acl/meniscus surgery. I had a hamstring graft and been working hard on getting muscle back. I've had this IT band problem for over 4 months now. It's all lateral knee pain. How long does IT syndrome last? or could it be a reinjured lateral meniscus? or possible LCL strain? The stretches do feel a lot better short term

Thanks u sir.

Hey. love your channel For me, the pain in this point you refer to was caused after falling on the side (during the volleyball game). Now this causes limitation in leg flexion, such as squatting or lifting a bent leg forward, as when wearing shoes. Is this the same problem? Or is it something else? Thanks in advance.

My outside part of the right knee pain after i start running for 500m. It is a sharp pain that doesnt let me run after 500-700 meter. Also, evey time i try running I get this sharp pain and then i have to relax for next 24 hour . I finally gave up running due to the pain. But know atleast i know what is the issue. I will try your excerise hope it works out. I will update this post after 2 months.

Thanks allot sir ❤❤❤❤

Is normal/ okay for The standing stretch’s hurt that area ? I feel the stretch but u can’t hold for more that 15 sec because it hurts

What if the pain is at the top of the IT band. I feel the pain just under my hip when I'm climbing/hiking? Thanks

Hey doc, I had a pair of boots on, I tried taking them off as you would and when I pulled them off it felt like my tenants crossed, it was sore but thought it would be fine. I woke up in bad paid, how do I know if it’s this or an lcl I’m worried I tore something in my knee, but also I have bad hip flexors , and sadly don’t stretch much . Currently It hurts to sway my leg side to side. what’s your diagnosis?

This did the trick

How often should you stretch and strengthen per day?

I would like to know if a person having sciatica can do these exercise for knee pain ? Plz note who can do these exercices

Hello! Why my lateral side of the knee hurts while doing the extension after 5 weeks of ACL and meniscus surgery , is this also a iliotibial band?

I've always strengthen exercises but never the stretches an I went to PT? Wonder why they never showed me these. They really work

How many times per week?

Hello good evening. I've been having pain on my hips down to my outer knee.i think my initial back pain csused it. It has really affected my performance on the field..what should i do to get rid of it.?

I have that left lateral knee pain and swelling as I busted it I guess from hiking. I need this exercises.

Hey there, i really think that a follow along version would do more for me. Its a bit anoying to stop the video every time. Just a recomendation tho. Good work keep it up =)

Thankyou for your videos, I have suffered with this for a couple of years now. It started after I ran a marathon race 2.5 years ago. Now my whole leg is painful especially the ankles. I also had a sciatica nerve flared up as well the pain was the most horrible thing ever. I have sciatica pain in both legs now. What can I do to help heal this?

What about the inside bottom of the knee and popping sounds?

I have winged scapula, rotator cuff tendonitis and rounded posture in general. What should i fix first or are they all related?

Hi I have a marathon in April and both it bands are really painful how many times a day or week am I supposed to do these exercises?

I developed an IT band stretch after a month of my left knee replacement.. Could i do these exercises..

So if i have this pain after a bad landing on the left leg in a soccor match , these excersises will help me rehab or IT syndrome is something different than my case ?

i normally have this pain while playing soccer it’s reduced a lot and doesn’t hurt to much when playing or running but when i do a hard quad stretch grabbing my foot with my hand and pulling my foot more inside i feel soreness in the outside of my knee, is that my head playing with me or is it something i should worry about? because it’s kind of my way of testing it and i tell my self if it feels uncomfortable to do that then i’m not good to play, please let me know, thanks!