Torofy Blog

Depression and Heart Disease

PERMANENT Fix for IT Band Pain!!

JEFF: What’s up, guys? Jeff Cavaliere, Today I want to help you get rid of IT band
problems and pain forever. Not just for a short period of time. I’m talking about for the rest of your life. It’s possible. If we go at the real root cause of what the
problem is. So, I really don’t need an introduction
to IT band syndrome because if you have it, you know it. You’ve been Googling it; you’ve been finding
out. It’s when you get that pain on the outside
of the knee. That can run all the way up the side of your
leg. I conveniently wear these pants just for this
video. I never wear these pants, ever before. You get a chance to see the IT band in action. Following those stripes. You guys know that was sarcastic, right? The following the stripes here of the knee,
all the way up to the hip. If you get any kind of pain, especially when
you press out there, or when you’re foam rolling – you’re not foam rolling, right? Because for this problem, foam rolling is
banned. You’re not allowed to foam roll this because
all you’re going to do – I made a whole video about this before. You can see some of it here. Foam rolling is just making this worse. You’re enflaming an already enflamed tissue. You’re picking on a tissue that had nothing
to do with this in the first place. You need to get to the root cause. What I did in that video, if you haven’t
seen it, I showed you how to attack a muscle called the TFL. Which is right here. You can see this TFL feeds down into that
IT band. The IT band itself is just a tendinous structure. It’s just being impacted by the muscles
that we can have an influence over, that attach into it. And it’s not just the TFL, but this one
over here, too. That is the glute medias. You can see how they feed into the white portion
here – the tendon structure, which is the IT band. We know if we can go after this, we can start
to relieve some of the tension that’s being placed here, down at the knee, and along the
whole band itself. We know if this muscle up here is tight and
pulling, if it’s attached somewhere else, we’re going to get tension down there, too. Up here we’re pulling, and down here where
it’s attached. So, we can influence that. That whole video is a must watch, if you haven’t
watched it, on the right way to change the composition of the muscle that’s up here
and overactive. But we want to get to the root cause of what’s
happening here, to permanently make sure this goes away forever. You have to understand, this other muscle
is really what’s happening. This is the problem. Both of them feed down, in. One feeds down here vertically, if you follow
the fibers. That’s what we always talk about. Then the glute medias is feeding into it this
way at a different orientation. If you look at the combined effect of these
muscles and the tension that they can apply to this common band, we need to have contributions
from both. We need to stop this from being so overactive
and get this to stop being so underactive because that will guarantee your glute medias
is incredibly weak. I made a whole video about it being the weakest
muscle in every person’s body. I’m going to give you a couple tests in
this video to show you that you can determine your own strength there – mostly weakness
– and then a couple of things to do to really fix it very quickly. For the sake of why we’re doing this, when
this is weak and unopposed, you allow this downward force to dominate. So, all this force from this muscle here that
tightens, is pulling straight up on here, which is going to cause the most pain and
discomfort down here along the whole band. If we can offset some of that by having more
of this counterbalance from behind, we’re going to disperse those forces, taking all
the strain off the IT band itself, and get this thing going forever. I’m going to bring Jesse in at this point
to test those weak-ass – I guess ‘ass’, really – glute medias of his and show you
guys how to test yours, and then give you those exact drills, and a couple of maintenance
stretches to do to make sure it never comes back again. Now we’re- JESSE: Whoa. Aren’t you going to introduce me? JEFF: You need an introduction after all this
time? JESSE: I mean, I think it would be nice if
you introduced me anytime I come on this whole deal. JEFF: How about, I let you do it when we edit
the video? JESSE: All right. That’s fair. JEFF: All right. Can I proceed? JESSE: Please. JEFF: Thanks. All right, guys. Back to what I was saying. Now, with Jesse on the ground here, I want
to show you a test that you can do for yourself that will likely reveal a humongous weakness
in this glute medias. This is what’s causing – remember, the
root cause of your TFL problems are not anywhere here and down here. They’re way up here in the hip, and on the
back side because we’re not getting that counterbalance. Here’s what you do. Jesse, lie on your side. So, what I want you guys to do is stack your
hips. Make sure you’re not rolled back one over
here, or one too far forward. You stack one, right on top of each other. The legs are stacked on top of each other. Now, you’re going to lift this leg up into
adduction, which is toward the sky. You’re going to do so with the hip backward
from that midline. So, you’re not just lifting straight up
off that other knee. It’s up, and then back, and you’re leaving
it right here. Do you feel that right here? JESSE: Yeah. JEFF: You should be able to feel it right
here, in this spot. Right on the back side in that glute medias. Hold it there. I let go and he already started dropping because
he doesn’t really have that strength. But there are two tests to do here. If you have somebody nearby, the first thing
they can do is stabilize right here and just push to see how much resistance you can take,
if you really can’t take much. Or you just try to hold it there. I want to see if you can hold it for 60 seconds. How you doin’? JESSE: It hurts. JEFF: It hurts? Do you think you’re going to make it? JESSE: No. JEFF: So, this is a very easy drill here. You’re just lifting and holding, but a lot
of you won’t be able to do that and hold it for 60 seconds. Or you certainly won’t have the strength
to be able to withstand any kind of downward force. JESSE: Right. JEFF: The next thing we want to do is try
to strengthen that. So, how do we do it? JESSE: You tell them. JEFF: The same way we just did it. The same thing becomes an exercise. It’s so simple. It’s not remedial. I’ve mentioned it before, the “Jane Fonda”
exercise, side leg lift. This is incredibly helpful here. This helps with low back pain as well, to
prevent that from coming back. So, get back into position, stack everything,
and now you have to go slow and deliberate. So, make sure you go straight down to the
ground. Flat down. All right. There you go. Now what you want to do is lift straight up,
slow, control it, squeeze through here, bring it back at the same time. That’s where you’re going to start and
end, okay? You’re going straight down, and then up,
and back. Right there. Squeeze it. Is that – right. Okay, go down. And up. Right there. And squeeze it. So, every one deliberate, every one squeezed,
every one with a purpose. I’m telling you; you’ll be lucky if you
get 10 or 12 good repetitions here. But it showcases just how weak this muscle
is. Once you start to finally address it, you’re
going to be amazed at how much more effective it is for getting rid of this pain. A couple of other things. Number one: things to watch out for. As you lift it up, don’t lift up and start
bringing it in front of the body. That’s a substitution. Instead of being back here at extension, you’re
shifting the focus off the glute medias to more of the hip flexor to do this work for
you. You don’t want to do that. The next things that’s likely going to happen
is, as you start to bring the leg up, you’re going to turn your body. Your pelvis is going to drop back in this
direction. That’s no good either because what’s happening
there is this weak glute medias is begging for help and trying to get help from the hip
flexor on the front side, or maybe even the TFL, to lift up for you. We don’t want that either because all you’re
going to do is feed more into the problem you’ve already caused. This imbalance between the two. The second exercise I want you to do to strengthen
up these weak glute medias’ is to sit on a bench. Again, a lot of cyclists, a lot of runners
will get this problem because they’re going through this continued cycle of a straight
leg, and then a bent leg. A straight leg, and a bent leg. What happens, as you can imagine, this band
– this tendinous attachment down here at the knee – when the leg straightens out
there’s the most lax that there’s going to be on it. Then when I bend, I start to bend that structure
that’s already tight. Then it tends to snap over the outside structures
of the knee. Then when I go straight again it’s lax and
can move. Then when I start to bend it builds that tension,
and it snaps. That leads to a lot of the irritation, repetitive
irritation, of the outside here. So, you want to make sure you’re strengthening
this under load, in all scenarios of extension, or flexion of the hip. So, what we can do is take a band like this. You step through it, like that. So, you just step your feet through. Now you wrap it around here, you cross over
once, like Jesse’s doing there. Now you take this band, you’re going to
wrap it around the knees one more time. So, over the thighs and under the foot. Over the thigh and under the foot. Now you’ve got this resisted structure here
for your hips. Now however far apart you keep your feet is
going to determine how much more tension you have on that band. But about hip width apart is a good place
to be. Now we move from here. You’re going to go and spread the legs apart. Go out into adduction and then you come back
in. Again, deliberate, good repetitions. Out, squeeze, hold. You can feel it right in that spot, right? JESSE: Yep. JEFF: Right through the glute med. You’d do a set of 10 good, well-intentioned
repetitions here. This is with a pretty upright torso. We have about 90 degrees of relative hip flexion. If you want to make more hip flexion, just
bring your torso forward. Now the hips are flexed a lot more toward
the trunk, relatively. Instead of having to move the hip up, we move
the torso down. Now we do the same thing. Sound effects included here. Right? JESSE: Yeah. JEFF: Harder here? JESSE: Yeah. Way harder. JEFF: Okay. Again, probably weak in this range. Same thing. 10 good repetitions there. Then the last thing, you can put your hands
on the bench, you allow yourself to lean back. Your feet can come out a little bit this way,
toward me. Scoot your butt forward. Now you’re into more of an extended range
of motion at the hip. Not fully extended, but you’re less flexed. Now you do the same thing. Out and in the same way. Into adduction. Hold, squeeze, and then come in. You’re not speeding through these reps. You’re doing each one with quality. So again, something really simple you can
do. 10, 10, and 10. You do these a few times a week and I promise
as that gets better, you’re going to start to feel this pain on the outside of your knee,
or even up your leg is going to be gone forever. And you never had to foam roll in the first
place. One last thing I want to show you are two
maintenance stretches you can do, just to make sure you’re keeping it loose and feeling
good all the time. All right, Superstar. You’re going solo on this one. You got it? JESSE: Yeah, I got you. JEFF: All right. So now, the stretch. What you do is find something you can lean
up against. In this case it’s a box. Go ahead and put your elbow on it. Make sure your elbow is underneath your shoulder
like Jesse’s doing there for support. Then what you’re going to do is, if you’re
going to stretch your right leg out – the right IT band – then it goes out to the
side and it’s straight like that. You’re trying to keep your knee as straight
as possible. With your left leg now, step across and down. Now, all he’s going to do is allow himself
to sink straight down. Just like that. He’s just getting that stretch all the way
around the outside. Hip all the way down to the knee. If you bend your knee, you’re going to lose
some of that. The other thing that you’re looking at is,
up here at his torso he’s trying to create some extra flexion. Lateral flexion. So, you can see he’s leaning in that direction
to open it up. That would be a nice, additional stretch. You’ll feel it from the lat attachment up
here at your armpit, all the way down to the outside. So obviously, do both sides. Hold this for about 45 seconds or so, per
stretch and you’re good. So, this one, you don’t need to rest on
anything. You do it freestanding in space. So, here’s Jesse, again, standing. What he’s going to do is, against the right
side, he’s going to step in front of that right side with his left foot, and now turn
his body in that direction, and then start to lean his whole body while he shoots his
hips – his right hip – all the way out to the side, as far as he can. I can hear him groaning from here. So, the left leg there that’s in front is
trying to hold his right leg straight to keep his knee from bending in the back. Is that what you’re doing there, Jess? JESSE: Yes, sir. JEFF: All right. So, then you basically reach out, you kick
that right hip out to the side. Come back up again. Relax. Do it one more time. Again, step there, across, now you’re leaning
that way, kick the right hip all the way out to the side. Straight out to the side. Like that. Now lean down and try to touch the outside
of your foot over here, in this direction. Again, you’d hold this for about 45 seconds
and that’s just a quick, easy thing you can do. The most important thing is, working on the
strength is going to be the long-term key to your success. So, there you have it! Finally, a permanent fix to your IT band problems,
and it had nothing to do with your IT band. At least, not directly. As we remember, it’s these two areas right
here that need your attention. Mostly, this one right here is going to need
your strengthening attention. That’s what I’ve shown you here. By the way, I have a whole other video that
I didn’t mention in the beginning about the weakness and the weakest muscle in your
body being this glute medias. I will link that as well at the end of this
video to show you another exercise option that requires no bands at all. The fact is, guys; start paying attention
to this, to counteract this, and I promise this is going to start to feel a whole hell
of a lot better. If you’re looking for programs that put
the science back in strength – because as you see, all this matters. There’s a reason why our bodies are put
together the way they are. We’ve built them into all of our programs. They’re all over at If you’ve found this video helpful, leave
your comments and thumbs up below. Let me know what else you want me to cover. And if you haven’t already done so, make
sure you click ‘subscribe’ and turn on your notifications, so you never miss a video
when we put one out. All right, guys. See you soon.

100 thoughts on “PERMANENT Fix for IT Band Pain!!

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  2. I don’t know if this has been addressed, but can the hip abductors exercise be done on the hydraulic abductor machine and still be effective?

  3. How often would you do these exercises/stretches? I've heard some PT's prescribe doing exercises like this twice a day. Is that too much?

  4. Hi jeff,
    Do you know some exercises if you have problems with that tendon that goes along the back of the upper leg and ends at the caput fibulae, this tendon alwas "snaps" when i do squats, and therefore gets irritated and hurts sometimes at the caput fibulae. Hurts most after running a lot.
    Dont know if i should stretch or strengthen that muscle.

  5. Dammit man! You are my new hero. I've been fighting knee pain after overdoing it on a backpacking hike advertised for beginners but classified as strenuous by the pros. A ton of elevation gain that was step up, step up, step up; which I lead with my right leg. Pain in on the outside of my right knee radiating down the right side of my calf to the front of my shin. I thought it was shin splints but I remembered the ache/pain on the outside of my thigh from hip to knee while I was climbing. I did the exercises in the video and it reduced the pain 75% immediately. Braces and compression socks had not helped. I'm convinced daily exercises will resolve the 25%. Thank You!!!

  6. Thank you so much for this video! My husband and I have been complaining about IT band pain for months & it hinders our running performance!

  7. Thank you for this! I have indeed done some Googling and figured I must have IT band problem on my left knee, due to decades of being overweight and weak muscles. I've lost the weight but I've had troubles stepping up my exercise game because every time I do, the side of my left knee starts hurting and sometimes a coin size bruise and swelling appears on that area. When that happens, I basically have to stop everything I'm doing for a week or two to let it heal. I've even done the foam rolling, per so many suggestions. I will try out these instead.

  8. Is this a reason why I have a hard time with bending my torso forward to my hips and have pain? I need to keep my torso in extension to my hips otherwise I get pain and sciatic type numbness.

  9. guys, wouldn't sumo deadlifts work the glute mid, as well as that machine where you open your legs against resistance?

  10. Hi! Do you think that this could arise also possibly due to under activity/weakness of the hip flexors, as opposed to glute med? Thanks 🙂

  11. Jeff, Isn't that gluteus maximus? Isn't gluteus medius that tiny portion above gluteus maximus and behind upper end of the ITB that you did not encircled.

  12. Does anyone know the specific name or what to search for to find those exercise bands they used in the second exercise? Thanks in advance!

  13. When I did this I had pain/muscle pulling above the insertion (above the knee joint) of the semitendinosus/semimembranosus. I do have a slightly medially collapsed ankle from a sprain 15 years ago which has caused some minor knee vulgus. This summer I may have had some minor bursitis from brazilian jiu jitsu. Thoughts?

  14. Any thoughts on why it bothers me when I run on a treadmill (feels like fire on outside of knee after about a mile) it kills me when I do a Spartan Sprint but doesn't really bother me playing basketball?


    I just want to help too ✌respect for Jeff 🎖 don't forget by stretching muscles relax the neck …we do one thing and damage second…;)take easy, take time…"deep fascia represent time dr. Gil Hedley "

  16. my physio told me i have it band bursitis, will this help with that? my physio told me to use a foam roller for my hamstrings, i thought it would help for it band too?

  17. Absolutely cracking insight and clear instructions. As a cyclist I do struggle with the soreness on the outside of the knee, will certainly try these exercises.

  18. You are a genius jeff! U just solved my problem that i had for the past 3 years. I tried many stretching n massages but this just gives instant relieve. Thanks for showing the way man! You're the best coach!

  19. Ups driver here…

    I just started doing these and instantly i feel way more relaxed than using my handheld roll bar…

    Thoughts on a acupressure pad??

  20. Hey Jeff can you make a video on coracoid injury? It is the cause of a lot of people's shoulder and bicep pain and no one ever address this issue
    Like so Jeff can see please

  21. 2 Questions:
    1) Why dis my PT have me foam roll for my IT band if your not supposed to?
    2) Can't you just use the adduction machine to get the same effect as the band?

  22. I'm having outside knee pain and went to the VA which the got nothing from the xray other than normal wear n tear. They say doc would call me and its been 3 weeks and no call so I resort to JEFF. lol Like you said googling outside knee pain keeps popping up ITBS. Well I am going to be working on my glutes with these exercises my friend. Hope it work since the VA is no help for me.

  23. I hope this works for me. Lower back problems going down my left leg. Sciatic and quite a bit of tension. Trying everything to not go under the knife again. Laminectomy on L4,5 and S1

  24. Can you work on abduction using trx to target the glute medius also? I do this by lifting hips off floor, legs straight (heels in trx foot straps) and then slowly into abduction? Thanks

  25. Couldn’t even extend my leg fully due to this pain. Stretching helped but didn’t cure the pain. It was only when doing the lateral leg raises to activate the glute that the pain totally disappeared, in only 10 min of exercise! The glute and leg muscles were extremely sore, but the knee pain was GONE! Thank you!

  26. Crazy. I went through 4 PT finally found one who did a lot of sports med, I have a ton of knee pain and it’s all coming from my glutes and hips because their weak.

  27. What if the pain is on the inside of the knee instead of the outside? Still pain on the IT band area and all those areas described here are feeling inflamed, but no pain on the outside of the knee. The pain goes from my hip all the way to my calf and on my instep/metatarsus where it feels like it's radiating back upwards to my leg and hip. Feels really bad and I've had this before. Not sure how it went off. I did a lot of dynamic stretching, resting and moving the body. It usually happens after some hard lifting weeks or not enough of rest. It would be nice to know the core issue so I could prevent it from happening. Thanks so much.

  28. Should I do 10-12 reps a day of this. Also my it band injury leg feels alot weaker than my healthy leg on this exercise is that normal

  29. Had pain for the past 4 weeks, had an MRI done and was told I had radiculopathy and was prescribed codeine, pregabalin and tizanidine. After two days I stopped taking the meds becasue they were horrible and didn't really address my pain. After watching this video and trying the workout for 2 mins the pain disappeared instantly. It's been half an hour since and I can feel a slight tingle since then but no where near the discomfort I used to feel. I'm going to do these exercises religiously for the next few weeks and possibly the rest of my life. Thank you!!!

  30. Hey Jeff, I don't see the link to the other butt exercise video. It band has bee keeping me from running for months. Going to give your plan a legit effort

  31. Where was this advice 15 years ago? That said, I managed to get my IT band problems squared away with just a few yoga stretches that seem to do something similar to what you've recommended.

  32. Hi if i got snapping hip (gluteal maximus snap over greater throchanter finding on ultrasound) labrum tear and buttock pain easpecially when walking and sitting is it my gluteal problems or refer pain fr back. MRI l2/l3, l3/l4, l5/s1 dessicated, buldging discs, annular tear indenting thecal sac. Makes my lower back right side spasm, and buttock spasm and tight It band leg also feels weak… what you think is the problem.
    Will tis excercise work for me cause if i do the clam excercise feels like burning n inflammation

  33. I'm having trouble finding a band to replicate the second one. Any idea of what kind of length and strength it's been used here?

  34. Simple pro tip on the leg side-raise exercise: Make sure your heel is highest point of the foot. If the toes or front area of the foot is the highest point, you risk activating the tensor fasciae latae and quadriceps. Also, a weak glute medius can also contribute to other knee pain, such as patellofemoral pain. Great video!

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