Knee Pain Relief- ITB Syndrome Stretches

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One very common cause of knee pain, especially if the pain is on the outside of the knee, can be caused by tightness of the ITB (Iliotibial band). However some common advice given to patients for their knee pain is just simply WRONG. In this video Ashley explains why that advice is wrong and what you can do instead to get better results.

TIMESTAMPS
00:00 - Intro about the ITB
00:41 - What is the ITB and why you shouldn't be foam rolling it?
01:12 - Muscles attached to the ITB
01:36 - How the ITB causes knee pain
02:10 - What we need to do to release the ITB
02:19 - Using a massage ball for the TFL
03:45 - Stretching the TFL
05:49 - Stretching the Gluteus Maximus
06:45 - Outro

The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.

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 Precision Wellbeing Group Ltd, 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. Precision Wellbeing Group Ltd makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[johnsantostefano]

Ive been experiencing excruciating pain on the outer knee(s) which I was convinced was my lcl. Then i stumbled on this video and focused on the IT band and performed these stretches. This has alleviated a great deal of the pain, which before had made walking up and down stairs extremely painful. Now I'm experiencing minimal aches in the area and I'm confident that the worst is over. Thank you!

[jeanneings]

Went to PT, used the bar for firm rolling, hurt so bad made me cry. Felt wrong, never did it again. The othe stretches work and you added one. Thank you.

Jeanne, RN, MSN

[chanderpaul_j]

Thank you so much, was in so much pain and after watching this 😳 instantly after doing the stretches the pain stops 🙏🏽

[DanielFigueiredo_]

Been dealing with some pain after a marathon and adding this routine to flexibility and strenght training is helping a lot. Hopefuly I will able to increase the volume gradualy in the next weeks.
This is a great view and offers a huge help to solve the problem.
Thanks so much for the video ✌️🏃🧘🏻

[libertyfirst]

I never do foam rolling. I think, as you say, it serves only to irritate, not "release." As for your stretches, contracting the glutes to make sure your back is straight rolls the pelvis forward, which also takes pressure off the knees. Thank you for this.

[LeeLee-skwf]

As I do these stretches (and before hand ), I have a sciatic/nerve type pain down my right ITB. My god its painful. Kneeling is when the pain is the worst.

[christineveda]

Best exercises for my ITBS, has helped so much

[AKJanahi]

Unbelievable instant pain reliever, thank u very much for sharing

[abdulazuzadel]

Thank you, your videos are well articulated and demonstrations provided are absolutely necessary for my understanding. Appreciate your time.

[MALIKYMAY]

Thank you. I did great south run on Sunday and I have felt pain ever since. Not sure if overused or ibt but I will try this 💯

[genenecianciulli]

Amazing explanation! Thanks you for a great video!

[pojlect]

Very nice and clear explanation, thank you so much for sharing 🙏🙏

[subaanand]

I’m one of many who is benefitted by your shoulder pain relief video. Thank you for that. I’m a cricketer and now I have to deal with my pain around knee area. Just below the knee cap and at the top of the shinbone I have pain. It gets worse as I play! Could you suggest any relief methods! Looking forward. Thank you! Cheers!

[LoveGamingNewtro]

Thanks for this video popping up! I needed this. Thanks man 😃😃

[valindsiacenales]

Luckily my son plays Lacrosse! I've been suffering from off and on numbing and "burning"/tingling sensations between my left hip and knee since I was diagnosed with a couple of herniated disc's and sciatica. My experience as a massage therapist does comes in handy but I will definitely try your techniques! New sub! 🙂

[eleonoracontini]

great tips and sure enough very effective (at least for me!). thank you!

[ellemim]

Thank you so much for the great information I can't wait to try these stretches. I love yoga but I'm limited and miss it so much due to 2 brakes on same leg. I was able to lean on my healed patella with screws but then broke the tibia which did me in. Ive also developed thumb arthritis both hands. {retired hair stylist & chef}Poses involve too much leaning on knees /hands Ive tried my class with pads and supportive gear but its just too awkward and painful. I'm looking forward to doing some of these stretches that look do-able and relieving!

[leisuretimesaif]

Very good demonstration!!!
Keep it up bro...

[kasimirb]

A precise analysis of this specific problem. 👍 I have other knee issues though: alternating pain inside, outside, under, above and beneath the patella. MRI shows nothing unusual for my age (46). I have a slight varus deformity. I used to squat 200 kg. Now I can hardly do air-squats. What's your opinion especially on (partial) single leg squats for rehabilitation?

[ZooOst]

Really great explanation and advice. Really good delivery. Great videos, keep them coming