Fix IT Band Pain! Home Routine For Lateral Knee Pain Relief

The most effective stretches and exercises to alleviate IT band knee pain now and keep it away for good! Complete routine to help your lateral knee pain from IT band syndrome feel better. Eliminate pain from this common overuse injury and get back to doing the things you love!

=====================================

=====================================

MORE GREAT VIDEOS YOU NEED TO WATCH:

=====================================

WHAT IS THE IT BAND?
The illiotibial band (“IT Band”) is a thick band of connective tissue that runs along the outside of the thigh. It connects the pelvis to the shinbone (tibia) and plays a crucial role in stabilizing the knee joint during movement.

WHAT IS IT BAND KNEE PAIN?
When the IT band becomes tight or irritated, it can cause pain and discomfort along the outside of the knee or thigh. This condition is commonly known as IT band syndrome or ITB syndrome. IT band pain often occurs in athletes or individuals who engage in repetitive activities that involve bending and extending the knee, such as running, cycling, or hiking.

The exact cause of IT band pain is not always clear, but it is commonly associated with overuse or biomechanical issues. These factors can include overtraining (or sudden increase in intensity), poor biomechanics, muscle weakness/imbalance, or lack of flexibility.

HOW TO TREAT IT BAND KNEE PAIN
The best outcomes for IT band knee pain are achieved with a 3-fold approach to treatment:
1. Mobilization - massage and mobilize the tight areas in your hip and thigh
2. Stretching - to increase motion and decrease tension
3. Strengthening - improve the function of the hip and quad muscles to improve function

HOME ROUTINE FOR IT BAND KNEE PAIN

Foam Roller Mobilization
IT Band Stretch
Supine Lateral Hip Stretch
Standing Lateral Hamstring Stretch
Lateral Leg Stretch
Single Leg Bridge
Side Lying Hip Abduction
Hip Hikes
Lateral Band Walks

💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on YouTube so thanks so much for doing that!

✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.

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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[TerenceBrown-pf]

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.

[hanalei]

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!!!

[hppybhere]

I cannot even tell you how grateful I am for your YouTube 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

[indiswegl]

I’ve had dull knee pain for like 2 months from running. Did this routine twice and it’s already 80% better. Thank you so much

[krishbathe]

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.

[summersrebe]

I have struggled with this exact issue off and on for years and have spent thousands of dollars on chiropractic care. Now, YouTube 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!

[jclark]

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.

[Wherestheseed]

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!

[taeno.]

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 😁”

[monique]

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

[jkd]

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

[sirwalksoftly]

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!

[dondon]

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!

[ejazzz]

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

[karencounsell]

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!

[dawnpatterson]

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!!

[kathykatella]

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!

[nishadass]

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

[saulgoodman]

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

[hanginlaundry]

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