How to Fix IT Band Syndrome

In this video I go over how to manage the symptoms of illiotibial band (ITB or IT band) syndrome as well as how to fix the problem at its roots. IT band syndrome is when the irritation of the IT band causes pain and inflammation of the knee. This could happen as bad ergonomics (inappropriate seat height) or muscle imbalance of the hip abductors. To treat the symptoms, you need to ice, rest, massage, tape, and medicate the area to reduce the inflammation. To fix the root cause in the case of muscle imbalance, you need to strengthen your gluteus medius. I will demonstrate my favorite gluteus medius exercises in this video. All video footage in this video either belong to me or acquired from Storyblocks.

Disclaimer: please consult your local medical doctor or physical therapist/physiotherapist before attempting these exercises. These exercises are very general and might not apply to your specific needs. You are responsible for any injury that you might sustain from doing any of the exercises or treatments that I suggested in this video. Instruction for icing: put ice pack over your lateral knee for 15-20 minutes. Make sure there is a contact layer separating the ice pack and your skin, to avoid frost bite. It is also a good idea to ice the knee after doing the exercises or after massaging. Instruction for massaging: massage the lateral hip and knee for no more than 5 minutes at a time. Instruction for stretching the IT band: 30 second hold or less pain-free stretch, 3 sets if pain-free, 1-2 times a day. Instruction for hip exercises: 10 repetitions and rest, repeat 3 sets total. Do the exercises only when it does not increase your pain/symptoms.