IT Band Syndrome Stretches & Exercises

IT Band Syndrome Stretches & Exercises - Ask Doctor Jo

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Күн бұрын

With IT Band Syndrome, many like to debate whether it’s really the IT band that's the cause or if it’s your tensor fasciae latae (TFL). The TFL is really the muscle belly of the IT band, so stretching and exercising one should help the other. More IT Band Syndrome exercises: • IT Band Syndrome Stret...
There are many ways to stretch the IT band/TFL. You can stretch it lying down with a strap, standing up, and a few other ways.
It’s also good to stretch your hamstrings and your quad muscles because they are closely related to the IT band, and often are tight and irritated as well.
Exercises like clamshells and hip abduction in sidelying and standing do a great job of strengthening the gluteus medius as well as the TFL and hip area. You can always use a resistive band or weights to make the exercises more challenging.
Related Videos:
IT Band Syndrome Stretches & Exercises:
• IT Band Syndrome Stret...
IT Band Stretches & Exercises:
• IT Band Stretches & Ex...
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IT Band Syndrome Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 388

@AskDoctorJo 5 жыл бұрын

Buy a printable worksheet with the IT Band Syndrome Stretches & Exercises in this video here: www.askdoctorjo.com/it-band-worksheet Purchase a stretching strap like the one in the video: amzn.to/2WYujh5 (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzfaq.info*

@michaelgreensgraphicmedici5251 4 жыл бұрын

Thank you for this video. It's informative and has been helping my IT Band Syndrome. Where can I get a pillow like the one you use in the video (the purple padded one)? Thanks much.

@TD-kb3xq 3 жыл бұрын

Thank you so much I’m a hockey goalie and this made my leg so much better I liked and subscribe jo🙏

@MrKingdomhearts9 3 жыл бұрын

Thank you Doctor Jo you and Athlean X channels really help.

@AskDoctorJo 3 жыл бұрын

You're welcome.

@maxb8802 3 жыл бұрын

Hi doctor, I’ve been having a knees pain for more than 2 years (former runner) and nothing helped me (mri is clean, pt, chiropractor, many doctors). Even a surgery is not an option because the issue is not detected. What would you suggest to try?

@suseeorlando7588 3 жыл бұрын

Dr. Jo, thank you! These exercises bring so much relief!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@billbixby557 2 жыл бұрын

Dr. Jo, you have become one of my two go-to YT physicians and I can't thank you enough. 15 years w/o an auto; from my doorstep to my destination and back ( plus my backpack ) it's either cycling or longboarding and as you can image, boy do my legs start to feel it. I'm hitting 45 in a few weeks and my desire to do anything other than some basic stretches has wilted exponentially as of late but since my right IT band won't stop talking to me, I decided to hop online seek your thoughts on the matter. The belt stretch is a winner! Thanks again.

@AskDoctorJo 2 жыл бұрын

You're welcome!

@janicekennedy2047 3 жыл бұрын

Love, love, love the ballerina stretch. Feels sooo good.

@Treshar 3 жыл бұрын

Brilliant video, thanks heaps. Ive had IT band problems for years and some of these exercises ive used before but learnt some new ones also, much appreciated.

@AskDoctorJo 3 жыл бұрын

Thanks, and you're welcome.

@patriciahuyler4605 Жыл бұрын

Thank you so much, Dr. Jo. My pain has decreased so much due to the information on your video. I'm subscribed.

@AskDoctorJo Жыл бұрын

You're welcome, and thanks.

@jeffnahass8373 Жыл бұрын

I’ve been stretching my IT band. I’m in pain through my right leg. I’m going to these tonight. I do get relief. Love the flash socks !!

@charliefloyd788 3 жыл бұрын

Doctor Jo an excellent professional,. Clear instructions for exercises and easygoing approach from her which make her videos videos fun and instructive

@AskDoctorJo 3 жыл бұрын

Thanks!

@humbelman5557 3 жыл бұрын

Thanks to you I got rid of my back and shoulder pain(severe one).My gratitude and greetings from Belguim.

@AskDoctorJo 3 жыл бұрын

You're welcome. I'm glad they helped.

@nelly1290 3 жыл бұрын

Omg, instant relief! Thank you!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@caullanowens3515 2 жыл бұрын

👋 doctor Jo, thank you for all of your great workouts. You've helped me with my meniscus tear and my IT band. My journey began the beginning of this year and today I'm healthy! Thank you, I appreciate you

@AskDoctorJo 2 жыл бұрын

You're welcome!

@nadoProducer 3 жыл бұрын

That belt stretch really hit home for me! Last time my IT band flared up, it took almost two weeks to get back to normal. This vid got me right within a day! Thank you!!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@yahyagannour8486 3 жыл бұрын

Same here. Thank you Dr Jo

@ClayLud Жыл бұрын

did it flare up from running?

@rajaatiq9509 7 ай бұрын

I am suffering from past 8 9 days.. and looks like it will take few more days.. unable to bend knee.. rest of leg is doing ok

@suyash.01 3 жыл бұрын

A heartfelt thank you Doc

@AskDoctorJo 3 жыл бұрын

You're welcome.

@cindyhuff924 2 жыл бұрын

You are AMAZING ‼️👏 thanks again - having an IT band issue for the first time & these are helping already after only one set❣️

@AskDoctorJo 2 жыл бұрын

Thanks, and you're welcome!

@saif7874 3 жыл бұрын

you are so great when ever i have pain the first channel i look for is yours :)

@AskDoctorJo 3 жыл бұрын

Thanks!

@bharatdesai6197 4 ай бұрын

It relieves the pain instantly. Thank you so much.

@AskDoctorJo 4 ай бұрын

You're welcome. I'm glad it helped.

@nicolec2162 10 ай бұрын

These are great! Thanks. Glad I found this old video ❤

@AskDoctorJo 10 ай бұрын

You're welcome.

@gabrielesposito2735 5 жыл бұрын

Amazing video Dr. Jo!

@AskDoctorJo 5 жыл бұрын

Thanks!

@teresaday8296 5 жыл бұрын

Just what I need. TY Dr. Jo!

@AskDoctorJo 5 жыл бұрын

You're welcome!

@tonyathumm1427 Жыл бұрын

These simple exercises helped relieve the pain in my knee. I had a hard time walking due to the pain caused by the tight IT band. Thanks so much Doc!

@AskDoctorJo Жыл бұрын

You're welcome!

@Julie-my6ds 4 жыл бұрын

THANK YOU ❤️ been out of running for about 2 months now which is torture for a runner. Doing this every day/every two days is starting to really help. PS I'm watching all the way over in sunny Scotland xx

@AskDoctorJo 4 жыл бұрын

You're welcome! I'm glad they are helping :-)

@IndianMythology 3 жыл бұрын

Bro, has u issue completely cured?

@paulanderson7798 2 жыл бұрын

Doctor Joe is a Godsend. If your looking for a simple You Tube video on IT Band Exercises and stretches, this is it. Also, I purchased the "band-worksheet". Thanks, Dr Joe.

@AskDoctorJo 2 жыл бұрын

Thanks, and you're welcome!

@MrJoeyBoombotz 5 жыл бұрын

This really helped me.Thank you, doctor.

@AskDoctorJo 5 жыл бұрын

You're welcome.

@ZackJuice 4 жыл бұрын

How long does it take to heal IT BAND TIGHTNESS

@dipikapatel4907 3 жыл бұрын

Thank you so much Dr Jo .... you doing great job 🙏🙏

@AskDoctorJo 3 жыл бұрын

You're welcome.

@wss6an 3 жыл бұрын

I am so glad I found these stretches. I hope this helps with my "runners knees". Thank you.

@AskDoctorJo 3 жыл бұрын

You're welcome.

@victorkwameelikplimzikpi6356 4 жыл бұрын

Thanks Doctor Jo

@AskDoctorJo 4 жыл бұрын

You're welcome.

@tonyvargas1781 3 жыл бұрын

Thank you for these awesome tips! Love your dog!

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks! 🐾

@kenkkamau 4 жыл бұрын

Super helpful! Thanks 🙏🏾

@AskDoctorJo 4 жыл бұрын

You're welcome.

@DeepikaSharma-gz8gz 3 жыл бұрын

Very good excercise.

@bountzee Жыл бұрын

Every single time I get a little stiff in the hip your videos help a lot. Hope you're doing great as well as your very cute dog princess!

@AskDoctorJo Жыл бұрын

I'm glad they help. 🐾

@markie40 3 жыл бұрын

Brilliant video again thank you 👍

@AskDoctorJo 3 жыл бұрын

Thanks, and you're welcome!

@abtav 5 жыл бұрын

Thank you Doctor Jo 👍

@AskDoctorJo 5 жыл бұрын

You're welcome!

@cherishquandt6301 3 жыл бұрын

I made the mistake of thinking I was in good enough shape to start jogging without any strength training ahead of time. My IT band is killing me now. Thank you for the straightforward explanations and examples. Feeling better already!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@ibrarahmed531 3 жыл бұрын

Awesome feel instant relief.... Thanks very informative 🙏

@AskDoctorJo 3 жыл бұрын

You're welcome.

@barelyindie7091 2 жыл бұрын

Thabk you so much for these stretches!! I recently felt pain in my IT band and I really don't want to injure myself mid season for sports! Hoping it'll heal!!

@AskDoctorJo 2 жыл бұрын

You’re welcome!

@farnazganjeizadeh2799 2 жыл бұрын

ThanksI just did and relieved pain immediately in outer knee

@AskDoctorJo 2 жыл бұрын

You're welcome.

@henrymccleary4898 3 жыл бұрын

Thanks, Doc Great stuff!

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks!

@jordanweller7485 2 жыл бұрын

Great video! Thanks for explaining everything clearly and positively!

@AskDoctorJo 2 жыл бұрын

Thanks, and you're welcome!

@jordanweller7485 2 жыл бұрын

@@AskDoctorJo are rollers ok to use?

@AskDoctorJo 2 жыл бұрын

Generally yes. I personally like softer ones, even something like a pool noodle.

@jordanweller7485 2 жыл бұрын

I’m about 3 weeks into my injury is riding on a stationary bike ok?

@AskDoctorJo 2 жыл бұрын

It really depends more on if it hurts or irritates the area, not really how far out from the injury. I recommend to my patients to start off really slow and low, like no more than 5 minutes the first time even if it feels fine. Then slowly progress a minute or two each day after.

@Schnarchnase 3 жыл бұрын

I don't have a resistance band, so I couldn't do the last exercise. Despite that, after doing all the other exercises, I could actually feel improvement. The hip cracking/popping is almost completelly gone. Will definitely do this every day now. Thank you!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@haniaulain7383 3 жыл бұрын

Helped alot 💗

@kristacalvino5660 5 жыл бұрын

I absolutley LOVE your videos!! thank you so much!!

@AskDoctorJo 5 жыл бұрын

Thanks, and you're welcome!

@angeld7689 5 жыл бұрын

Thank you so much for this video Dr Jo i am having exactly this issue, IT Band left knee. I will be using these stretches, exercises as I'm training for a ultra marathon and can't afford to let this knee beat me up, you rock

@AskDoctorJo 5 жыл бұрын

Thanks, and you're welcome. Good luck!

@eriknieminen 4 жыл бұрын

did it work?

@shaziaomar5231 3 жыл бұрын

You are amazing jo keep it up

@AskDoctorJo 3 жыл бұрын

Thanks.

@desmarquederuptura5841 5 жыл бұрын

You're amazing Jo!

@AskDoctorJo 5 жыл бұрын

Thanks!

@febrezegurl24 10 ай бұрын

Wowowow this just relieved 90% of my pain!! THANK YOU

@AskDoctorJo 10 ай бұрын

You're welcome!

@Megatron1873 10 ай бұрын

I've just had IT band release surgery at the Hip and Lateral hip bursectomy. Would you recommend this video or do you have another video Dr Jo? Always used your videos after Surgery. Thanks

@amandaortega1093 4 жыл бұрын

Thank you!

@AskDoctorJo 4 жыл бұрын

You're welcome!

@loganrealvillage6135 5 жыл бұрын

Thank you very much dr jo I am going to do it rigth now saludos de tijuana

@AskDoctorJo 5 жыл бұрын

You're welcome. Good luck.

@emshoup7436 4 жыл бұрын

Thank you so much!

@AskDoctorJo 4 жыл бұрын

You’re welcome!

@kevo45601 Жыл бұрын

Excellent! Thank you!

@AskDoctorJo Жыл бұрын

Thanks, and you're welcome!

@jiwonseo2999 2 жыл бұрын

Thanks doc

@AskDoctorJo 2 жыл бұрын

You're welcome.

@Professorjeffsd Жыл бұрын

Thanks!

@AskDoctorJo Жыл бұрын

You're welcome, and thank you for your support!

@robertavery8897 3 жыл бұрын

I recently had right knee total knee replacement. After that and during therapy I mentioned the issue I was having with my lateral collateral tendon pain which I’m sure was aggravated by the surgery. The had performed some gas Graston massage and it total eradicated my it ban issues. I was completely unaware of this massage technique. Thanks for your additional techniques. I’m having my right knee the 27th of Aug. 2020. Can’t wait to get it done. Thanks.

@AskDoctorJo 3 жыл бұрын

You're welcome. Good luck.

@ensulalachance8353 4 ай бұрын

May I ask how is your knee doing, sir?

@marceloprice606 2 жыл бұрын

Awesome video!

@AskDoctorJo 2 жыл бұрын

Thanks!

@Exacqua Жыл бұрын

Dr jo, this video has saved me from 14 months of hip pain. Just 4 days and I can walk on my left hip and sleep on that side. I had an imbalance due to hip impingement surgery, using crutches improperly and plantar Faciitis on right foot(had for 12 months) . Thanks.

@AskDoctorJo Жыл бұрын

You're welcome. Glad it helped.

@roxannerichman3434 Жыл бұрын

My orthopedic surgeon recommended your site before I see pt so you must be great!!!! . I'm hoping this will work & make a difference before I see him!

@AskDoctorJo Жыл бұрын

Thanks to your surgeon for sharing!! I hope they help too.

@stuartlane6528 5 ай бұрын

I've suffered with this for about 5 years. I've had cartilage problems in knees and years of expensive physio and acupuncture prior to trying this for free! Doing this twice a week has really helped me to date, thank you!

@AskDoctorJo 5 ай бұрын

You're welcome!

@danacetz1162 3 жыл бұрын

I love you sssssooooo much!!! Can you incorporate your pups more it will make some of us to continue to watch when we are having a higher pain day.

@AskDoctorJo 3 жыл бұрын

🐾

@drtruptibarchha6545 2 жыл бұрын

Hi I advise your videos to my patients in India. They are really helpful Gratitude Keep doing them....

@AskDoctorJo 2 жыл бұрын

Thanks.

@markoglazersout611 4 жыл бұрын

Thank you Dr Jo

@AskDoctorJo 4 жыл бұрын

You're welcome.

@markoglazersout611 4 жыл бұрын

@@AskDoctorJo 😊

@Abdulmalek122 Жыл бұрын

Thanks

@AskDoctorJo Жыл бұрын

You're welcome, and thank you for your support!

@shumailashraf6329 2 жыл бұрын

What a difference after just one round of these exercises.

@melip.9027 4 жыл бұрын

Love the socks! And the shirt is killing me!!

@AskDoctorJo 4 жыл бұрын

Thanks :-)

@angelaobrien6896 2 жыл бұрын

Thanks so much for the info greatly appreciated. Also love the flash socks..😁😁

@AskDoctorJo 2 жыл бұрын

You're welcome, and thanks! ⚡️

@Motorcyclegymnast 10 ай бұрын

Such a cute dog!

@amabaly13 3 жыл бұрын

This video is so helpful!!! You do a GREAT job of verbally describing what to do and how it should look/feel, but I’d love to see some of the stretches at different angles to really get a feel for the direction to move my legs, especially when the exercise calls for moving your leg slightly behind you.

@AskDoctorJo 3 жыл бұрын

Thanks!

@alcottdevalte7440 5 жыл бұрын

Tnx, just superb

@AskDoctorJo 5 жыл бұрын

You're welcome, and thanks!

@kpoptrash1433 3 жыл бұрын

Thank you!! I can run again and dance 😊

@AskDoctorJo 3 жыл бұрын

You're welcome!

@clairearthur8193 3 жыл бұрын

Thanks for your epic content. Lying doing this video in the gym right now. Can I ask where you got your shirt. Love it.

@AskDoctorJo 3 жыл бұрын

You're welcome. I got it from Amazon. It's not a particular brand, but I think they are called 3D digital print shirts. Lots of fun images 😎

@lornabartlett2744 5 жыл бұрын

Well spoken as i have 24/7 deep pain hip bursitis

@AskDoctorJo 5 жыл бұрын

I hope these help.

@lornabartlett2744 5 жыл бұрын

@@AskDoctorJo yes, super helpful, i used the methods along with you. I have the rubber bands immediately i feel the difference thankfully i need to keep doing these fore sure positively Doctor Jo.

@sanuPhukan 3 жыл бұрын

Thanks Mam

@AskDoctorJo 3 жыл бұрын

You're welcome.

@elenichouvarda8229 4 жыл бұрын

Beautiful, smart, helpful, understandable, enjoyable, beautiful... 😉 keep going Jo!

@AskDoctorJo 4 жыл бұрын

Thank you! 😃

@kilinkis 4 жыл бұрын

I subscribed as soon as I saw the t-shirt

@AskDoctorJo 4 жыл бұрын

Thanks 😎

@scottlydon4631 3 жыл бұрын

@@AskDoctorJo Yea. Where did you get the shirt? You should totally be doing an affiliate program with them.

@AskDoctorJo 3 жыл бұрын

I got it from Amazon.com 😎

@melissaeaves4824 4 жыл бұрын

Dr Jo you are by far the best PT website Thank you You have helped me 😊

@AskDoctorJo 4 жыл бұрын

Thanks, and you're welcome!

@pkramerable 5 жыл бұрын

Nice. How about an illiiopsoas stretch in the prone position?

@chris222233 2 жыл бұрын

OUCH!! Lol thank you! I’m doing this everyday until I get back into shape!

@AskDoctorJo 2 жыл бұрын

You're welcome!

@Tania-hj9kv 3 жыл бұрын

Hello Dr Jo! Thank you very much for this video!❤️ I would like to ask, how many times per day should I do these stretches in order to feel a full relief from the pain? Should I warm up before I do them? Thanks in advance for your answer!

@AskDoctorJo 3 жыл бұрын

You're welcome! Therapeutic stretches and exercises can be done 1-3 times a day. Yes, a 2-3 minute warm up is helpful.

@TheWildwoodPicker 3 ай бұрын

I had a total left hip replacement about 7months ago. Before my surgery my left leg was about 1.5” to 2” shorter than my right leg for a very long time, meaning years before surgery cause I was afraid to get fixed. Now my IT band is super super tight and my left big toe goes numb and mostly the toe area of my foot… I’m seeing a chiropractor once a week and each week my IT band is super tight again. Thank you for making this video. When I stretch with my stretching strap omg is my IT band in my hip area super tight. It’s also tight on my putter left knee area too. I’m going to be stretching like crazy to get these muscles lengthened again.

@AskDoctorJo 3 ай бұрын

You're welcome. I hope it helps.

@EdithIvhay 3 жыл бұрын

The flash Sox awesome

@ganeshchandramouli4870 2 жыл бұрын

Hello Doctor , Thank you so much for posting this video , this definitely is of great help . I feel little pain on right side of my knee during /post my run and pain fades off after doing stretches recommended in this video either same day (or) next day . Is there anything i can to do be pain free (or) this is something i have to live with as long as i run . Hoping to hear back from you !

@mikecurtin9831 3 жыл бұрын

Good information, thanks much for posting. Hard to hear (I had to watch 5 times to understand what you were saying). Again, thanks much and thumbs up to crush a troll.

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks.

@rachellowrey3174 2 жыл бұрын

Hi Jo, I have found a couple of these stretches feel like they are hitting the spot but the others aren't. Do you recommend doing all these stretches every time or just the ones that you feel?

@tonysavarese7234 5 ай бұрын

That I was wondering. I think it is overkill. I think one kind is enough?

@mohimbajones 4 жыл бұрын

Awesome socks!

@AskDoctorJo 4 жыл бұрын

Thanks!

@on1sony 3 жыл бұрын

Cool T-Shirt! 🕺

@AskDoctorJo 3 жыл бұрын

Thanks!

@ninafc733 5 жыл бұрын

I am feeling some good stretches.. Thank you for sharing.. With regular stretching/exercise, does this condition ever resolve?

@AskDoctorJo 5 жыл бұрын

You're welcome. Yes, with the proper treatment, it will go away.

@scubamage 3 жыл бұрын

@@AskDoctorJo That's heartening. Limping everywhere, being unable to bend down and pick things up, it's absolutely horrid.

@cindyorischuk8181 4 жыл бұрын

LOVE That pillow, it looks comfy, do you have a link for that?

@AskDoctorJo 4 жыл бұрын

The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)

@stillwaters007 Жыл бұрын

Love the videos DR. Jo. Where can I purchase the purple pillow in the video? Thanks so much !

@AskDoctorJo Жыл бұрын

Thanks! The one I’m using in the video is called the Womfy, but it’s no longer available. Here's one that looks similar, but I have not tried it: amzn.to/3o4PA3a (affiliate link)

@reggiesanders1284 2 жыл бұрын

Doc. Man, this thing has bothered me on and off for years (running, basketball, cycling) but I had no idea what it was! It is a most annoying injury but I didn’t address it until it would wake me up in pain at night! (Hint: place leg elevated on a pillow at night to alleviate the pain). Oooooooooh! Originally I thought I had a knee issue, but, once I used the “stretching strap” things began to change almost immediately. Oh, and thanks for cautioning us (mainly us guys) to go slow with the stretching. ❤️

@AskDoctorJo 2 жыл бұрын

You’re welcome.

@sweetvonbettie1 4 жыл бұрын

Ah! Thats what i was doing wrong..on the my leg raises..thanks🙌

@AskDoctorJo 4 жыл бұрын

You're welcome!

@MAEDtravel 2 жыл бұрын

I will follow this exercises.. I hope i will get rid of my T Band syndrom friction which is very bothering

@alhunt6845 5 жыл бұрын

New to your station. Really enjoyed the clarity and simplicity. What is the purple pillow?

@AskDoctorJo 5 жыл бұрын

It's called The Womfy. You can purchase it on Amazon: amzn.to/2ScVZI2 (affiliate link)

@El-aitch Ай бұрын

Foam rolling helps tremendously. It’s painful but I am so much looser and less painful after I do it

@hyperreality753 3 жыл бұрын

Been struggling with pain and tightness on the outside of my right leg and above the knee for weeks, the strap stretch on the IT band totally fixed me. I'm no athlete so this coming on suddenly with zero knowledge and poor postural issues really spooked me, thought I was totally screwed. Been making big changes these last few weeks, I'll be adding this entire routine to my workout. I can't thank you enough Doc god bless you and your family.

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks.

@algigirl Ай бұрын

Been forwarding to elders a lot.

@lorindatoledo3711 4 жыл бұрын

All your videos are really helpful, thank you! I am noticing the adduction exercise triggered some irritation and tightness to the affected it band (just prior, I had felt a nice release from the standing stretches, particularly the hip/low back). Should I modify somehow? Maybe start with fewer reps? Or repeat the stretches after the strength? If helpful to know, I have previously been diagnosed with SI joint dysfunction. Thanks for your time and advice!

@lorindatoledo3711 4 жыл бұрын

P.S. clamshells are challenging, but feel good, not irritating.

@AskDoctorJo 4 жыл бұрын

You're welcome! Maybe start with less reps and/or less movement into adduction.

@rachaellouise2666 5 жыл бұрын

ballerina stretch is nice!

@AskDoctorJo 5 жыл бұрын

Thanks!

@JulieDillonj2d2 2 жыл бұрын

If you can tolerate the pain with foam rolling it is VERY effective

@deepikakanyan5831 4 жыл бұрын

Hello doctor, can we start these exercises from the first day of injury or have to wait until the swelling goes away ?

@rajaatiq9509 7 ай бұрын

In pain from past few days. Hope it will work..

@dr.saivaila7829 3 жыл бұрын

Hey jo. Dr. Sai here . Helped me a lot instantly .... I appreciate for the video. And I have another doubt about clicking sounds which I hear in the right pelvis joint when I feel the right leg for 90 degrees ... hoping for a response. Thanx