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!
https://www.precisionmovement.coach/o...

RESOURCES AND LINKS MENTIONED

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Hip Control: https://www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction

Lower Limb Control course:​ https://www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain

Anatomy App: © BioDigital, Inc. https://www.biodigital.com/

Medical Disclaimer

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