I had ITB syndrome for 6 years. No one could figure it out. Every doctor I went focused on massage and rest but not treating the root cause of it. Nonsense. This video can literally save hundreds of hours and euros of those dealing with this problem. Today we have too much information and not quality videos like this one. Truly appreciate what you do mate. Hope to see you one day in the Pyrinees. Peace brother!

Mate!.... I've just started doing these exercises after watching this a few days ago. I get INSTANT relief from knee pain by doing these! Thank you so much!

I ended my pct thru hike due to unusual and new knee pain. After MRIs on both knees and speaking with a thru hiker psyhio therapist I realized could have rested and continued on my journey. My choice was 70 or so miles forward to the next stop or 35 backwards. Being by myself I decided to backtrack...summizing it was a better decision than the possibility of a rescue. I was 830 miles into my thru hike! I had knee pain in the beginning but it dissappeared after doing exercises I learned from your videos. In fact, I no longer needed my knee pads...the difference in pain at the end was the pain and discomfort felt at the end. Not so much pain as it was discomfort and inability to walk! Turns out it was over use. My knees needed more recovery time. I was pushing it. While a tear was identified in one knee minescus (sp?) the problem was the other knee!! So, I went home, rested up and now am working to slowly get my body and mind ready for continuing my thru hike next year...I tend to rush it....My thru hike was my first backpacking experience. At 59 I have been using a lifetime of training expriences in gymnastics, running, biking, swimming, yoga, martial arts and surfing combined with new thought processes and practices to keep moving forward. Your youtube channel has been and continues to be helpful, covering multiple questions and concerns I have had over the past year. In fact, while on trail I met others who were using Chase Mountain practices. You were on trail!!! How exciting! Thank you and keep posting....

I love this video. It's got so many things that just seem absurd, but! I can testify! Everyone needs to learn these techniques. The rapid recovery here is not at all miraculous. With a tight ITB what happens is this: There is a fascia that goes from our head all the way down to our feet. Without it your muscles and bones couldn't support you standing up. If you're working with raw chicken this is that whitish film that is over the meat. When this gets too tight it squeezes everything together at your knees, so the sides start to rub and get inflamed. Very painful. There is nothing about this that suggests it's anything except a bad knee. When you are 'cured' through targeting the thigh and butt, the area around your knee will still be inflamed, but the pain will immediately begin to diminish. It takes several days for this inflammation to go away. Once it does, you're cured. I lived this video, it's sort of the masterclass to what I did to solve my knee problem. I had ITBS while traveling in Scotland. (I think the problem had been creeping up on me for several years). I walked up Ben Nevis and my knee started hurting, even before the pain I already started to slow down. Step ups hurt. I figured I was just getting old. By the time I hiked down II could barely move and was in great pain. I forced three hikes, stopping before the steep (best) parts. I finally gave up and the rest of my month in Scotland just became driving around and limping only a few feet from the car. I ended up with a big knee brace and using my walking poles like canes. The day before I was to take the ferry to Belfast I finally had a good internet connection so I googled. I'd done this before so my primary assumption was 'whatever I find will be wrong'. After over an hour I figured out that I would need one of two onerous surgeries with months of physical therapy. But I also knew that I was wrong! So I kept going. The problem with these two internet knee injuries is that both came from sudden injuries, basketball and footy. Mine came from walking distance. I finally switched from googling walking and hiking to 'running' and repetitive motion injury. ITBS popped up. This started to make sense. What was even better was the cure was to work on the muscles on my thighs and bum - nowhere near the injury - so safe for a non-medically certified googler. I found this video kzfaq.info/get/bejne/eKpoZdBhv9K2dZ8.html Following the video I rolled out my butt and thigh using my traveling coffee mug wrapped in my piece of yoga mat on a picnic bench. 15 minutes later I was walking. Still hurt but incredible improvement. I went out walking and a runner I'd seen earlier came by, "You're doing better!" I started to tell her, "Oh, sure ITBS...." Apparently everyone on the planet except me knew about it. So "jabbing the trekking pole into yer ass" is good stuff. I will now rub out my butt or thigh on a rock, tree branch, anything. I just upgraded my roller. What I found was that there were two painful spots on my thigh and butt. However they didn't feel any different from the typical tight painful spots found in any massage. Not too bad, but my knee felt like it was broken and that if I stepped wrong my leg would bend forward and snap off . Yet, rolling out these two spots made all the difference. Hope this helps.

Omg. I've been moving and have had to be very physical. On my last day, I did something to cause my outer knee to swell and hurt so bad. I'm watching this casually and trying your things and it already feels better!

AWESOME JOB!

Thank you so much for this!

Nice piece of info!!

So awesome!!!!! Love love the program

Info I absolutely needed.

Great video. Thank you

Can't wait to get your program.

thank you for these videos they have literally changed my life. I been going to physical therapy for 5 months without much improvement. this video was a suggestion on my KZfaq and I gave it a try for 2 weeks now and it has done wonders. I am off my crutches and rarely use my cane now. I really appreciate your videos they where life changing for me. I have shared these with so many of my army buddies that have knee pain.

Man, this is pure gold! Thank you!

Just the KZfaq video I needed to see. Thanks!

Really great work. Very helpful 👍🏼👍🏼👍🏼

Awesome video man! Been waiting for this one. After seeing this will def be checking out the programs on your site to get ready for the upcoming season!

Thank you for sharing the video and routine.

it looks and sounds amazing what you have done!

Very interesting. I will have to try these. Thank you!

Awesome story and super helpful know how!

Thanks a lot Chase, pain almonst gone

Awesome 👏. I’m starting these moves right now. Thank you.

What a great video!!! Thank you for sharing my brother! Stay safe and keep having fun!

Awesome bro. I needed these tips after hiking this weekend!

Thanks a million! Kariem was lucky to meet you!

Very impressive! Thank you for the practical and holistic advice.

This is incredibly valuable for me right now. Thanks so so much!

Thanks man, I had this during trail - will work on it. Good to see that people like you can help each other during trail. Cheers.

Way to go! What a difference you made with a fellow hiker. Thanks for sharing the great story!

Thanks for taking the time to make these videos. Lots of great information and I'm keen to try some of these exercises before the next walk. Cheers.

This vid is a total lifesaver. THANK YOU!!!

supe niceinfo, struggeling a bit with my back and alot of these moves looks like what i am doing for my back

Great to see something like this. I usually have pain downhill just below the knee cap. Will try your app for training 👍

This is so wonderful! Thank you. Do you advice for issues with 1st MTP joint becoming stiff and swollen?

Thanks for the ITB and glute med tips, I wish I knew this a few years back! Cheers

I love it !! very nice video :)

This case based video is great! Will start doing your knee training and will recommend it to my friend who normally gets knee pain when we hike in hills and mountains.

Thanx for the great advice. I have been out because of knee pain and I’m going to try your exercise. I need to train because I’m going to hike during spring and summer so I need to be ready.

I just used your silly looking downhill walk and it worked like a charm😀

This is great, like many here I have this problem and will be giving you instruction so serious workouts. Thanks and keep them coming mate 👍

Thank you... I dig the trekking pole pressure point part, good to know .... I’m signing up for a 240 mile race.

Such excellent information. And you seem like you would indeed be a great trail angel

Your saving my hiking life

Thank you so much! Just started a new job and walk 10+ mile a day, this is highly needed!

Thank you for both helping a fellow walker with your invaluable advice and for sharing with us. We all recognise the issues but are not always shown the route. You are such a great advert for your profession.

Yes!! I “discovered” my IT Band on a downhill at the end of a rolling 15 mile hike, ended up hurting so bad I literally hiked backwards for the last half mile. Freaking hurt!! I do most of these same exercises every few days, and also find that doing 5-10 minutes on a wobble board also helps, though not quite sure why. Anyway, it’s absolutely worth keeping this habit if you’re a hiker!

Hi Chase! I came over here on the recommendation of Walk With Wallace, and signed up for Mountian Proof Knees. Just wanted to say how useful the programme is proving. I've only done a week so far, but yesterday's training walk was completed almost entirely pain free. The drills and exercises just go 'into the body' so well: everything is feeling much more stable, free, and with increasing strength. Love it - just wish I'd found it sooner! Driving up north to start walking tomorrow, but will keep at it. :-)

Super useful, handy to know as I've had ITBS flare up on a hike, honestly nothing worse.

Great information mate...for real. This was proper good shit for me, a fellow knee pain sufferer and a right dickhead that quit tru-hiking because of the weakness/pain I was having through the knees over the years. Really thanks mate...I'm going to start this evening.

This is exactly what my problem is. Gonna do this. So glad I found it. Thank you!

Hi chase this is so interesting as its exactly where i have a pain on the tip of the glut , not the knee actually

Sure wish I had this info a few years ago when I was hiking in the Grand Canyon. My knee pain was so intense I really wondered how I was going to get out of the canyon. Thanks for sharing your expertise and knowledge!

always treating the symptoms but never the causes... So thankful for this video!

Thank you for these!!! Your video a few months ago on knee pain helped me a ton. I found using hiking poles on trails that are relatively flat & narrow really weakens the Glute Medius. As you're never wobbling from side to side. Balancing on curbs, balance beams, narrow planks, etc. helps a lot to rebuild the lateral strengths on your knees.

Having trouble with my knees lately..i just remember this video and now im watching it again..thanks for ur helpful contents!

Wow. This is EXACTLY the pain I experience on all my long multi day hikes. Resonated so much with the frustration this guy felt on his rests downhill as I also trained a lot! Thanks so much for making this video can't wait to follow these exercises. Your explanation also helps explain why when I consciously engaged my glutes more when going uphill / downhill, the pain eventually went away. Sat their biting my t-shirt though as you jammed that pole into that spot as I remember exactly how that area felt!!

Many thx, I've struggled with the exact same problem for years to the point I'd almost given up hiking. I've started the exercises and massages

your videos are amazing, Im suing them for Kilimanjaro, Thanks

Brilliant piece of information from someone who knows what he is talking about..thank you for sharing..I am now ready to give my dream to walk the camino a go..

amazing piece of info , been there and haven't got a clue why on the descends I can barely walk. been in great physical form, and my knees were hurting like hell. others in my group who weren't so fit did not have that problem. I tought my knees were fucked, but now I know why. thank you very much, just subscribed. happy tracking !

Years after this video I started to have knee pain. First thing I did, I rewatched it, knowing you've got the solution. Thanks buddy

Thank you! Two years ago I experienced my first knee pain on a Washington State section of the PCT. I found myself having to walk straight leg on my right side. It was miserable. I knew it was my IT band. I would run my IT band every mile until I got out. Not a good time.

I hiked mount Fuji and the pain I felt while descending still haunts me. I sometimes avoid hiking long distances fearing that. I hope your tips work for me and push to hike more.

Great video and content! Just hiked half dome via the JMT all in one day. My knees felt excruciatingly bad the whole hike down and trekking poles were a huge help.. descending was the worst. I honestly thought I did permanent damage to my knees but after watching your vid and doing the stretches, resting etc I can walk without pain again, only 4 days after the hike!

Thanks. Chase for this exercises. 🤘🏽. After repeating all exercises in your channel, my knee pain disappeared. Just incredible. Now I’m recommending your channel for other peoples. Thanks for videos that u did. LIVE WITH PASSION GUYS 🤘🏽🤘🏽🤘🏽

Thank you so much for this video! Similar knee pain keeps me from walking long distance hiking. I started your daily routine in order to prepare for the upcoming trail and look into all these exerciyses. I really hope this will help me solve my problem. It is definetly awesome advice to finally start dealing with it

Wow. This is exactly the reason why I had to stop on the 2nd day of my thru hike in the Dolomites last year. The pain was unbearable. Chase, your work is very much appreciated. Can't wait to try your exercises and hopefully be better prepared next time I head out into the mountains. Great video!!

So glad I came across this today. I suffered knee whilst hiking for the first time recently. I had done exactly as you said - worked out heaps more in the gym, tightened all the already tight muscles!! Thanks for posting. I will practice the routine and exercises and report on success.

Chase, what happened to Kareem is precisely what happened to me in Peru, as I told you in Patreon earlier, the same pain, feeling, and symptoms. But the only difference that you weren't there to help me, LOL. This is a fantastic and excellent video, and I already downloaded the Knees routine, and I will save it to my phone because I know I will need it in my next hike. Thanks again.

Iliotibial band syndrome.....I'd never heard of it before watching this video. I am so thankful you have diagnosed my problem. Hit the nail right on the head with this one. Never felt pain like this before having done a 50k hike last month and I figured this was gonna prevent me from doing long walks permanently. Hope is now on the horizon thanks to you Chase. Instant sub. Top work....keep it up 😀

ITB syndrome sounds like what i have had for years which has never been addressed. I will try these, thank you!

Thank you!

Thanks!

I’m so glad I found this. I recently moved to Utah and while trying to take advantage of the amazing trails out here I developed knee pain so bad I nearly cried out of frustration and anger on the side of a mountain, 2 miles from my car. Going to follow these routines like gospel, can’t thank you enough.

This is gold. Been prepping for camino de Santiago all summer. One week before my flight, I'm in physical therapy for this exact problem. I'm bringing a baseball and a resistance band for my daily routine

Very good. A few years ago I saw a video of a navy seal MD explaining the same things for knee pain at young recruits running for the test. Abductors training.

Hey thank you so much for the good content you make! I have strong knees now but have suffered in the past from something that had similar symptoms to the ones described by Karim and wanted to develop a general routine to keep them strong... The link to download the routine does not work though...

Bro, I live here in the States and the white mountains of NH are absolutely brutal (and some of the best hiking ever). You have saved my knees and have helped me more than anyone! Thank you!

Glad u meet ur trail angel ..I meet mine 2 month ago and he help me fix my fai ,my life was he'll and I was seeing everyone ,nothing was working 😍cheers to be at the right place at the right time .

I'm mid trail, pain is getting so bad I'm struggling with basic movement and am thinking of giving up. This is kind of a lifeline. Hope I'll be able to get to the end thanks to these! Will keep u posted.

The leg raise takes the tension off and makes my knees feel great afterwords! Im going to be doing this every morning and night!

This is awesome, thankyou to both of you for sharing this information.❤ The hiking community is so kind and generous 🙂

I found that rolling the IT band helped immensely for my knee pain, using a trekking pole is a brilliant idea for the trail! Thank you so much for sharing!

I just finished a 40 mile hike and had really bad knee pain just like described here, even though my base weight was quite low. Can’t wait to try this.

love it. if I get a chance to listen to some music when on my hiking trips I always choose music like Delta Parole or Guns N Roses, the rawness is the best with nature.

I can honestly say coming from an ex mountain leader and keen trail runner that chase is spot on and one of the few out there actually addressing things in the correct way. If you download his program I promise you that you will thank him publicly or privately. This is one of the root causes for most mountain injuries. Great content

I'm only an occasional hiker but a long-distance runner. The knee pain hits at about mile 8 or 9. Sometimes it persists, sometimes it comes and goes. I suspected it was due to weak muscles in my hips because I was also having hip soreness but not doing the correct strengthening exercises consistently. When I tried the hip abduction I knew right away by how it felt that it was the muscle group I needed to target to help solve the problem. Thank you for breaking it down and sharing Kareem's story.

Great stuff!! While I’ve never had problems on the trail, in over 50 years of backpacking, with treks as long as 250 miles, I walk a couple of miles every day from home on my own trail (I built it). Others walk smooth level or tilted routes, usually the shoulder of the road, but my path requires stepping over and around things, twisting and turning, slipping sideways through narrow spaces between trees, balancing as you walk across a log over an irrigation ditch, etc. It is pretty much a full workout of the muscles you use on the trail. My trekking poles hang from my pack in the mountains, and get used only on stream crossings, or extreme descents. I’ve tried them for “normal” use and find them a nuisance.

Hi, I've love the mountains, been hiking for quite sometime now, but last couple of years l cannot keep up with my hiking buddy, l am always way behind, my knees are killing me, specially downhill. I have totally the same issue with your guy..l hope this will help..keep you updated..

Loving this content. I’ve been preaching trail fitness for awhile including mobility for injury prevention. This is great info

I actually do have knee pain in both knees, due to my knee caps being slightly misaligned. Doctor told me to cycle in lower gear, exercise regularly (running and hiking are actually pretty good) and he was optimistic that I can overcome this without pain killers and without needing to get an operation, so there's that. I still got a prescription for knee bandages that actually do help a lot when my knees starting to act up again, and I am happy to say that it's been 3 years since I went to the doctor and it hasn't gotten as bad as it sometimes was before getting checked (sometimes I would have pain for weeks on end, making it impossible to even climb stairs without having to drag myself up). But wearing knee braces on longer hikes can lead to bruises and blisters as I've learned the hard way. I now learned to read the terrain a lot better though, only wearing the braces when I feel my knees starting to hurt a little bit and there's a steep climb or steep decent. Plus, I am using hiking poles which also help to get my weight off my knees. But I will definitely try out some of the tips you mentioned in this video. The course is gone, unfortunatly, so I can't try that one out. :(

I really needed this. Thank you so so much! I’m also having some popping every time I bend my knee with my previous exercises. Just completed the Inka Trail and struggled with the decent. I will incorporate these and see how it goes.

I was diagnosed with osteoarthritis and am 57. I have a lot of knee pain andieven walking will cause knee pain the next day. I watch your videos and like the stretching you do. I don't want to give up everything I love to do, which is mostly being physically active. I have a dr. appt in a couple of weeks but I might start some of thee stretching and also work on strengthening the muscles around my knees. Thank you for posting and I'm so glad this man competed his Camino, unless it was a different hike, I'm glad he was able to finish!

Please do one of these for hamstrings!!! Whenever I am hiking long distances and going downhill the back of my knee is crazy painful. I think I may have slightly torn it a few years back and it just hasn't healed all the way. I would love to get some advice from you about some exercises and stretches to help it out.

Its gonna be v helpful. 👍

Looking forward to trying this for knees and back/hips. Can't mount and ride motorcycle anymore, can't raise leg to get on, even walking and doing steps are difficult. Too young to feel so old.

Yessss… where have u been all my life?? u r my hero Starting this tomorrow! ❤

I recently came across your channel and was amazed by the content. Experiencing knee pain for the past years so I cannot wait to try all these routines on myself. Trully helpful! Thank you so much Chase!!

I had knee pain just like him... gotta try your exercises! Thanks and Happy New Year! Be safe!