6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]

Coach E tackles a common pain complaint in runners and cyclists - IT Band Syndrome. Outer knee pain can happen when the iliotibial band gets too tight or overcompensates for other muscles, like weak hamstrings.

The six exercises in this video focus on activating the sleepy muscles forcing the IT band to do extra work. We start off with some auto self-myofascial release, then move on to activating exercises. You will need a resistance band and something to anchor it around knee level.

Taking a few minutes out of your day to perform these exercises will help align your hips and knees. Plus you will activate those sleepy muscles that will improve performance long term in whatever activities you love to do.

00:00 - Intro and Anatomy Details
05:35 - Risk factors that contribute to IT Band Syndrome

THE EXERCISES

07:44 - ASMR: ITB / Vastus Lateralis
09:10 - Slumpy Psoas Activator
11:16 - Seated External Tibial Rotation
12:56 - Monster Band Walk
14:10 - Midline Muscle Activator - Hinge
16:45 - Reverse Lunge & Twist
18:10 - FREE Cheatsheet

DOWNLOAD THE EXERCISES IN PDF FORMAT

If you find this routine useful, download the cheatsheet to take it on the go!

RESOURCES AND LINKS MENTIONED

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[harambae]

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.

[Jabozo]

Most underrated channel on youtube, I love the educational background behind everything

[margaritahead]

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.

[teresakhandurrani]

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!

[lanakrawczel]

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

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!

[AlexMQQ]

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 ❤️

[sephirothishere]

Best video I’ve seen on this issue by a long long way. Great work.

[ms.ellaruth]

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!!

[vinapatel]

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.

[sushilasylvianaekka]

Thanks to Coach E and Precision Team. 🙏 Wonderful video on IT Band. Working on myself with this at present.

[Einsteinsmum]

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 YouTube. Finally feeling confident that this flare up will finally resolve.

[BallyBoy]

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.

[andrelong]

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

[bizhiwlove]

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. ✌🏽✌🏽✌🏽

[ggicewicz]

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 YouTube rocks!

[berneindahl]

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.

[deb]

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.

[MsSparklingSunbeam]

I can't wait to try these. I've had pain for years. THANK YOU!

[andrewfranssen]

This video is amazing. The activation techniques are genuinely fantastic