IT Band Syndrome Stretches & Exercises – Ask Doctor Jo

IT Band Syndrome Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some stretches and exercises for IT Band Syndrome. Let’s get started. So when the IT Band is really tight, it can cause a lot of problems in your hip and you knee.
So it’s really good to get that worked out. The first stretch I’m gonna have you do, standing
up, the side that you want to stretch, you’re gonna take that foot and put it behind the
other side. Then you’re gonna take the arm of that side and reach up and over. So you
should feel that stretch all the way down through into your hip. Just hold that stretch
about 30 seconds, come down, give it a little break, and do that 3 times. Then you’re gonna
go into an exercise called a hip hike. And what you’re gonna do with a hip hike. Take
the leg that you want to work, put it out in front of you and just bring your hip up
like this. So you’re hiking it upwards. Not leaning over and hiking it up, but actually
just bringing it up this way. So a little hike. Coming up,slowly coming back down. If
you’re having a hard time doing that, you can stand on a step and then hang this foot
off the side so you’re dropping it down and then coming up. But just hiking it up this
way so you’re working those hip muscles and that IT Band area. Just start off with about
10 of those and then work your way up to 20 – 25. Alright the next ones are gonna be down
on the ground. Another great way to stretch you IT Band is with a roller. This one has
some little knobs here to give you an extra stretch. You don’t have to use one like this,
you can just use a foam roll. If you have a pool noodle, those foam noodles, you can
use those as well. So just place it this way. The side that you want to stretch is gonna
be down towards the ground on the roll. So just turn over like this, use your top leg
to give you as much support as you need. Cause this is gonna be kind of uncomfortable for
some people, so you might want to put a lot of support on this leg. If you don’t, if you
want a really big stretch, then you can just put a little bit of pressure on it. And you’re
just gonna roll up and down. And you can go all the way to your hip, you can stay down
at that IT Band down by your knee, or you can come all the way up and just roll up and
down 30 seconds to a minute. You’ll know how much you need because it’s gonna be either
really tight, really tender in certain spots, but if you if you can keep rolling it, that’ll
help work out that IT Band. So it’s a great way to do it that way. Then going back into
some more exercises, you’re gonna go onto your side, but this time, the leg you want
to work is gonna be up on top, so it’s gonna be the right side now. The bottom leg you
can kind of bend up, put it in a comfortable position however you want to. The top leg
is gonna be straight to your body. So you don’t want it forward like this where you’re
making a “c,” you want to be in a pretty straight line and when you come up, you want to lead
with your heel. Some people try and go this way, but then you’re not working that side
area. So lead with your heel and go slightly backwards behind you if you can. So you’re
coming up this way. And you should feel right in this area when you’re working it. Again,
go nice and slow, don’t feel like you have to go fast. Using momentum isn’t gonna be
working those muscles. Just going up and down. So again just starting off with 10 – 15 of
these. If they become easy when you get to 20 – 25, then you can add a little bit of
weight if you want to. The last one is gonna be a clam shell. With the clam shell, bend
up both knees, kind of set them on top of each other, and then keep your hips perpendicular
to the ground. A lot of times with the clam shell, people want to roll back. If you feel
like you keep rolling back, do it against a wall so it will keep you up in this position
because you don’t want a big movement, but you want to be perpendicular to the ground.
And then just take the top leg and lift it up and slowly come back down. Trying not to
roll back when you do it this way, but just coming up like a clam shell opening up and
then back down. Again you can start off with 10 – 15 of these. If you get to 20 – 25, you
can wrap a resistive band around your legs, or if you have like an ankle weight, you can
put the ankle weight around your thigh and then do those exercises for a little bit more
resistance. So there you have it. Those were your stretches and exercises for IT Band syndrome.
If you have any questions, leave them in the comments section. If you’d like to check out
some other videos, like some more IT Band stretches, go to AskDoctorJo.com Don’t forget
to like us. And remember, be safe (roll it out), have fun, and I hope you feel better
soon.