PERMANENT Fix for IT Band Pain!!

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 Replies to “PERMANENT Fix for IT Band Pain!!”

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Jeff – You are amazing. Honestly, there aren't words to describe all that you're doing to advance the knowledge and education in PT and physiology. You're videos are ALWAYS informative and I LOVE how you incorporate science into your instruction. Whenever I have a question or doubt about anything training OR nutrition related, I turn to your page. Thank you so much. YOU'RE VIDEOS ARE THE BEST – AND THE TRUTH. I would love to watch a video on why exactly feet turn out/collapse out to the side when laying on your back – I can only keep my feet vertically by consciously holding them there. When relaxed, they fall to the side. Weak abductors, hips? THANK YOU!

  3. I was on bedrest for over 3 months pregnant with my twins & have SI joint & IT band problems (pain, numbness) ever since, 7.5 years now. HELP!

  4. Haha. So basically, if you're a lady who has been doing booty workouts for any amount of time, you likely don't have any of the pain outlined in this video. Time to get to work on those cheeks, boys. 😂

  5. What's the thing called just below Jeff's finger in the thumbnail? Whenever I squat it kinda popps out sometimes however causes no pain at all. I can't find anything online it's all 'pain' and it band problems

  6. Yes this was particularly helpful, needs a lot of attention. More videos on glute medius whenever you can and other posterior chain issues; our day to day lives just don't do these muscles any favours and our posture suffers. More like this please (posture and pain related physiology). thanks

  7. Hey, Jeff! Love the videos! Hope you make a video with ideas for guys like my dad who has a soft-tissue disorder and isn't supposed to lift over 50lbs. He needs resistance somehow and needs to do more than walking an hour everyday…(I promise I will run it by his dr.) thanks!

  8. Hi, I'm a PT and osteopath and I like your videos, but at this one you're not anatomically right. The m. gluteus medius doesn't end in the TI band. The m. gluteus maximus does. A disfunction of the m. gluteus medius can cause a hypertonia of the gluteus maximus to compensate the weakness of the medius. The result is more stretch on the IT band. In this case it is indeed the gluteus medius what can cause a runners knee, but it's not the m. gluteus medius what's directly attached on the IT band. Training the m. gluteus medius would indirectly still be effective.

  9. It's important to say that the m. gluteus medius is one of a lot possible causes of 'TI band pain'. Don't forget the neurological link between your lower back and the gluteus group / TFL and many more possible causes

  10. Thanks Jeff, Great information as always. Can you do a similar video on the Achilles Tendon? Mine is always getting tight whenever I do any sports involving running and I feel like there a weak muscle I am not hitting as well.

  11. Thank you for this awesome video. My discomfort is in the middle of my quad, and I remember you mentioned in a previous video about that. Do you sell that band? Thank you

  12. Can't tell you how many body parts of mine you have fixed but this is the ultimate one. have been searching a solution for this since years.

  13. I've been battling this problem for my entire life. I've been told to roll it NONSTOP, by doctors, by physical therapists. I'm so upset right now. You know how many of these "qualified professionals" called me a liar when I told them that I've been rolling it out everyday and it's not helping? Absolutely embarrassing to be a professional and not have a fix for this, and where is this information online? I've been searching forever, and now here it is and it's so simple. I feel like I should have figured this out on my own… Thank you, I will apply this to my life immediately. Hopefully this can finally end my suffering.

  14. Jeff over here curing my knee pain. 😢😭 The reason I subbed was because you cured my back pain. Your videos should be played in schools across the world.

  15. As a medical doctor, I'm always so glad to see your videos, that are actually based on physiology, anatomy and actual research!

  16. Hey Jeff.. Are there specific exercises that can best help with your vertical? I've been dealing with knee pain/stiffness for this past year and I feel I need more explosiveness to get my legs off the ground more the right way without injuring myself

  17. That's Glut Max Jeff Not Glut Med. The posterior fibers of Glut Med are visible on the drawing you did, above the Glut Max and in behind the white fibers of the IT band, coming down from the Iliac crest.

  18. Hey Jeff…this video was very helpful. I suffer a lot from SI joint pain. Anything I can do or strengthen to help with this?

  19. I’ve been watching your videos now for athlean-x:a while. Not in any order but as they show up. I have nothing but positive things to say. Very educational. What I do wonder is if you have any tips on cardio training? Or have I missed it? Surely it must be an important aspect of the training as well

  20. Hey. I love your videos. I have ti ask something. Did you go for hairtransplant? Judging by that perfect hairline. I am going in few miths aswell..

  21. Jeff please make your Supplements available globaly ! you're the only guy i trust. i live in switzerland and i dont wanna buy any bs. the shipping to get your products will cost too much.
    i try to find your products on swiss online shops but no match so far 🙁

  22. Thank you Jeff! I ride my MTB to gym and work sometimes, and the days after leg day i was having this pain outside the knees while riding. I tought it was normal postworkout pain🤦🏽‍♂️

  23. Anyone ever received a dodgy looking email giving out "promo codes" for Jeff's programs? I got one a few weeks ago but it looked super suspicious so I deleted it immediately. From what I can see, the Athlean X store does not even have a "promo code" field.

  24. One video idea I never thought about… what is Jeff's opinion on getting a basic routine blood check. I know, being a bodybuilding fan, that blood work is important for those who take hormones and stick to a kind of diet that is not exactly healthy, but I realised it would also be very beneficial for those who don't. For a normal person it might be a very good idea to check how his body is doing, knowing eventual deficiencies in micronutrients that a simple miltivitamin might not be able to fix (vitamin D deficiency, for instance, is a very common one). What is Jeff's opinion on this? Does he do it? What are the main things he would check and why? To me it seems a good thing to do to keep your body healthy, regardless of your age.

  25. Jeff, could you talk about loose skin after weight loss? I'm 5'9" and I began your program at 275 lbs. and my goal is 180. I'm currently a month in but am worried about having excess skin after I meet my goal. The thought of getting in shape and still not feeling confident being shirtless is my biggest worry. Thanks.

  26. Can anyone here please tell me how frequently I should workout my biceps? (how many days a week? how many sets of how many reps?) any reply is much appreciated💪🏻

  27. Thank you very much.
    Very helpful. I have no other pain anywhere in my body except behind my right knee. And only when I bend down. I can hardly get back up. I thought this was the result of my doing frog jumps and jump rope halfway through my 10 km daily run. I'm worried.

  28. I love the jokes on the comment section.
    Jeff can you please do a skit on some of them? There's so much funny jokes littered around your vids. You gotta do some of them.

  29. Sir i have a question — Everyone tells me that as i am 17 and my height is 5'4 so if i work on abs my height will not grow !! So do abs workout really hamper height growth or is this a myth???

  30. I've had a position open for many years for the 'coolest Big Brother' – consider yourself headhunted – come over for lunch Sunday and we can discuss the details.

  31. Jeff do a video on waiting to consume post workout after workout. I’m confused on it I should wait an hour to consume my post work out after my workout

  32. Hi jeff i have a question for you 😁. I am 16 years old.i am still growing in height. i wanted to ask you if i need to stretch if i still want to grow or is that just nonsense.

  33. Both of my legs hurt on the outside for years now. Doctors can‘t tell what it is nor they really care about helping. If this relieves my pain in the next days/weeks I'll put you right on top of my list of people I am going to give a million bucks when I get rich. The orthopedists all said to me to do the black roll thing as well as the hundred videos I've watched on yt, but it didn’t help. I essentially gave up one year ago and accepted the pain. If this really helps me, I don’t man, I may cry for a whole month, because this pain even gave me depression at some point, because it was so intense and didn’t stop. It’s better know for some reason (I think it’s because I stopped using my bike two years ago). I almost can’t even do the first exercise without falling down and the point where it hurts is exactly the one attacked by the exercise so I am hopeful this will work

Leave a Reply

Your email address will not be published. Required fields are marked *