IT Band Syndrome Stretches & Exercises – Ask Doctor Jo

hey everybody it’s Doctor Jo and princess Remy,
yeah, I know! and today we’re gonna show you exercising the stretches for IT band
syndrome so let’s get started. so there’s a lot of controversy out there about the IT band and can you really stretch the IT band.
what are you trying to stretch? well the TFL or the tensor fasciae
latae is really the muscle belly of the IT band. so I personally believe it’s
kind of like your quad muscle with your quad tendon. so when you’re stretching
the area, to me it doesn’t really matter what you’re stretching. if you’re
stretching it and you’re getting pain relief, that’s all that really matters.
there’s also a little controversy about foam rolling and is it really helping or
is it doing more damage. so I’m just going to show you some stretches and
some exercises that don’t use the foam roll. so we’re gonna start off with using
a strap. and so some of these stretches that we’re gonna start off with are not
just for the IT band or the TFL, that’s for the hamstrings and quads and
everything around it because they’re all really connected. so if you have a strap
that has a loop that’s great. you can also just use a belt or a dog
leash, those work really nice as well. so the one that I like to start off with is
just lying down. and the reason I like the one lying down is you can kind of
relax your back and just get a really good stretch in there and just relax all
the muscles. so you’re gonna use the strap to bring up your legs. so you’re
really relaxing the muscles. you’re not actively bringing up the leg, you’re
bringing up the leg with the strap. so just come up to about halfway you don’t
have to get to where it’s tight, but try and keep your knee straight because that
IT band crosses the knee. so you really want it to be straight. once you get it a
little tight, you’re just gonna cross your body just like this. and you should
feel it all the way through. so we can sometimes people feel it up at the TFL
all the way up in their hip. some people do feel it at the IT band down by the knee, but really just kind of stretching it in general should get rid of some of that
pain and help relieve it a little bit. so you’re just going to hold the stretch
for 30 seconds, and then do that three times total. so while you’re lying in
this position, I really like then going ahead and go
into the hamstring stretch because your IT band’s kind of right here, coming up
and some of your hamstring’s on the outside or just right next to it. so
sometimes it might be the hamstrings and sometimes they’re just kind of close
enough together that you want a stretch both. so with the hamstring it’s the same
concept, you really want to keep that leg straight. but you want to relax it and
use the strap to come all the way up for the stretch. try and keep that knee
straight because those hamstrings cross that knee joint as well. so if I’m trying to
get higher and I start bending my knee, I’m not really stretching my hamstrings
anymore. so come back down until that knee is straight again and only go as
high as you comfortably can with that knee in that lock down or straight
position. and then again holding it for 30 seconds and doing that three times. so
then you’re gonna come on back down. and then I would say go into a quad stretch
just because again then the quad is kind of next to that IT band up on top. so you
really want to stretch that out as well. and so there’s a bunch of different ways
you can stretch that but another easy way is just to use the strap and roll
over onto your stomach. I would keep stretching this side but I
want to stretch the side that’s closest to you, so I’m just gonna kind of switch
and then rolling over onto your stomach. you can do it on your stomach or your
side, but a lot of times if you are on your stomach, it helps keep your hip down.
so that’s just a nice way to do it. make sure that you’re not stressing out your
back. I like to prop up, but if you want to lie all the way down, make sure and do
whatever is most comfortable for you. put this strap around your shoulder, so you
can just kind of pull this way. now if you’re having some tightness and pain in
that IT band, it might be very uncomfortable to pull this far because
you’re probably gonna have a tight quad too. so if you’re even just here
stretching it and you feel that tightness, that’s fine. you don’t have to
come as far as me. I don’t have any issues right now, so it’s not really a
problem. but again just go to where it’s slightly uncomfortable but not painful,
and where you can hold it for 30 seconds without making all these faces. so 30
seconds three times. normally I would have you do all your
stretches together, but I’m gonna go ahead and do some of the exercises while
I’m still on the floor, and if you have a hard time getting up off the floor, you
can do all these in your bed or on a couch. you don’t have to do it on the
floor if it’s really hard for you to get up and down. so then going into an
exercise. a clam shell is really great too because that works that glute med.
that works that TFL area down into the IT band. so it’s really great because a
lot of times with the IT band syndrome, it’s muscle imbalance in there, and so
you want to get all these working again so that it’s not putting extra stress on
that area. so with again with clam shells or any exercise, I’m going to prop
up, but make sure you’re comfortable. so if you want to lie all the way down
that’s fine, you can do that. the key is to keep your hips perpendicular to the
floor, to the couch, or to the bad, wherever you are. a lot of times with this
people tend to want to roll back when they lift up, but then you’re not working
those muscles that you really want to work. so try and keep it here. you don’t
have to lift the leg up high, but your feet are gonna stay together and you’re
just gonna take that top knee and come up this way. so if I’m really trying to
open up, and I’m rolling back, again that’s really not what you want. you just
want to lift it to about there or where you feel that tightness, and then nice
and slow coming back down. clam shells look pretty easy,
and usually the first three or four are pretty easy, but if you have some issues
going on here, sometimes it’s a little struggle to get to ten. so the goal would
be 10 to start off with. if you get to 20-25 and it’s easy, you can put a little
resistive band around your the thighs and then you can get some resistance
with it. but it really depends on what your injury is, how far you out how far
out you are from your injury. so when you ask about reps, I don’t really know that
since I can’t evaluate you. so you’ll just really have to use your best
judgement on that. I would do both sides if you have time just because if there’s
an imbalance on one side, your other side’s probably compensating and it
needs a little bit of help with that as well. so then you’re going to go into a
hip abduction exercise. so with this one, you can kind of bend the bottom leg,
but you still want your whole body to kind of be in alignment. so I don’t want
my hips bent like this, I want them straight like this. same kind
of thing, you still want to keep your hips kind of in that perpendicular area
again. if you want to lie all the way down for comfort that’s fine. you want to
use that top leg and you want to keep it straight so I always say if you pull up
your toes, that’s going to help kind of lock everything out. now the important
part of this one is when you come up for that hip abduction, you want to turn your
foot in so you’re leading with your heel, and you want to go slightly behind you.
that’s what’s going to activate those muscles there. if you’re coming up like
this, you’re not getting the right exercise so make sure you turn that heel
upwards and go slightly behind you. so again these might start off feeling kind
of easy, but if you’ve got some issues going on there, it’s gonna be a little
bit harder, so don’t push through pain. a little bit of pain a little bit
uncomfortable is okay, but if you’re feeling any sharp pain, don’t keep doing
that. and then same thing, so if you start off with ten, you’re working your way up
and it’s pretty easy when you get to 20-25 you can add a little ankle weight
down there and that should help as well. so now for some standing stretches. so
with the IT Band that TFL, a pretty easy one to do is take the side that you
want to stretch and put it behind the other foot. as long as you have good
balance, that’s fine, but if you need something next to you to hold on to to get
into this position, you are kind of narrowing your basis support, so make
sure you’re safe doing it. and then once you have your legs crossed, you’re just
gonna go down into a stretch this way. so again you might not be able to go down
this this far, especially if you have some injuries or some irritation and
pain in there. so even if you’re going to here that’s fine. so again holding that
stretch. you want to do that thirty Seconds. again I would say maybe go ahead
and then switch sides and then do it on that side as well. so you can alternate
back and forth the thirty Seconds, three on each side. if that one’s not quite
enough of a stretch for you, then you can kind of do a bigger stretch. I call this
the ballerina stretch. I don’t really know what it’s called. I feel like I’ve
kind of made up a little bit along the way, but I’m
sure other therapists do it. so again the side that you want to stretch, you’re
going to take that foot and put it a little bit further behind you. so it’s
not right next to the foot, but it’s a little further out. if you want to roll
your foot a little bit you can. sometimes the just the foot position changes the
stretch, so everybody’s a little different. sometimes if you go a little
bit further back behind you, that gives people a different stretch as
well. it really just depends on where that injury is. so once you get in this
position, then you’re going to take the hand of the same side and bring it up
and over and then put your hand on your hip, and just kind of push your hip this
way while you’re leaning over. and so what this does is just adds a big
stretch going all the way up here all the way down. so it kind of gets your
lats, the QL, all of those down into your TFL, your IT band, and then even
down into your peroneals as well. so this is just kind of a great whole body
stretch. but again holding that for 30 seconds
doing 3 on each side. so long as you have good balance, if not make sure you’re you
know maybe holding on to a chair. you could hold on to the chair here and do
it that way, but make sure you’re safe while you’re doing it. so then the last
one is another exercise but again I would say probably do all the stretches
first and then go into the exercises. I just added this last because it’s
standing up, so then you want to take a loop band or just a resistive band and
tie it up and then put it around your feet. so with this one it’s kind of like
the sidelying one when you’re lying down, but now you’re standing up and you’re
using the band. so with this again it’s a balance thing, so if you want to start
off holding on to something like a chair or a countertop, make sure you do that
first, even if you think your balance is good because I’m gonna try here you
might see me wobble a little bit. but it’s the same thing, you want to kind of
turn your heel out and then kick out a little bit behind you. so you don’t want
to lean over and do this because then you’re just kind of using momentum of
your body to do it, but you really want to try and stabilize this side and kick
out and slowly come back in. and so with this one you really do want to switch
sides because I’m stabilizing with this leg and
actively moving this leg, so I’m working them in different ways. so you really
then want to switch. so now I’m stabilizing this side and then actively
moving that side. so it doesn’t have to be a big movement. again I’m just turning
my heel out and then kicking out a little bit that way. so again make sure
start off to hold on to something, but eventually you want to be able to try
doing it without holding on, and not leaning over if possible. so with this
one, you might want to start off with a little bit less. you can do ten if you
want to, one to two sets of ten and then kind of progress from there. oh man so
there you have it. those are your stretches and exercises for IT band
syndrome. if you’d like to help support my channel, find out how about clicking
up here, and don’t forget to subscribe by clicking down there. that’s right right
over there. and remember be safe, have fun, yeah,
and I hope you feel better soon.

39 thoughts on “IT Band Syndrome Stretches & Exercises – Ask Doctor Jo

  1. Hi Remy! Thanks for the informative video. Nice to see Remy. 😎
    Please, do you have any stretches to help calm spastic esophagus?
    It really hurts.

  2. 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

  3. Thanks for sharing, Doctor Jo. I often do hip abduction on side lying to strengthen my hips because i have weak hips. But every time I doing this, i feel tight on my IT band, is there anything wrong in the way i do this?

  4. hi. is it possible to get exact instructions? i'm jogging 3 times per week for year and half. last 2 times i've got the pain in outer side of the knee. how often should i do exercises and stretches to cure it? when, in the mornings or before running?

  5. Doc daughter has sore outside hip from ball challenge in soccer. sore right by hip and hurts some while running. Was tight this morning. Does this video address that?

  6. Hi, which order should we do a rehab sessions each day foam rolling first, stretching first or strengthening etc?

  7. Hi. Doctor Jo. Your video are really great. I was diagnosed with hip brusitis in February in both hips. The pain is on outer side of hip and front thigh muscles. The pain get worse after walking. I cannot walk longer than 5-6 minutes at time. I still feel pain. Nowadays I feel stiffness in leg muscles too. Please help

  8. How many times a day do you suggest doing these exercises and stretches? also, I have a lot of pain at night if I put weight on my leg during the day. my pain is non-existent at night if I keep weight off of it during the day. This problem has gotten a lot worse because I am now 30 weeks pregnant. Is it common to have pain more at night with IT band syndrome?

  9. Hey I have a question that I havent been able to find an answer to anywhere. So i have itbs and so I've been rolling all the surrounding muscles and trying to avoid rolling directly in the side. In the first week of rolling I was feeling a intense sore pain when rolling. Now I'm feeling a sharp pain like I'm pulling the it band from where it con acts to the muscles. I dont know if that's what is happening but I'm worried I'm doing damage or something. It's a different pain I've never felt before. I usually roll once a day for like 5 to 10 min on bad leg. Any insights on why I'm feeling a different pain?

  10. Purchase a stretching strap like the one used in the video here: (affiliate link)

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

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