The second to last one was the moneymaker for me and my hip pain from my IT band. World of difference just from doing it once. Will definitely be incorporating this daily. Much appreciated.

@drkristieennis

2 жыл бұрын

So glad this helped!

I'm following you more and more your exercises and stretches are so helpful. I have FAI you have helped me so much. 6 months ago I couldn't do the figure 4 as you have just done. I had to modify sitting on a chair. Today I was able to do it lying down holding my thigh. I nearly cried I was so pleased with my progress 🎉

This is a great video. Thank you for sharing. I am making this part of my daily routine. Pain Docs keep telling me it’s a disc thing. My PT says strengthen muscles and gave me a routine. However, your stretches in this video have given me a tremendous amount of relief. Again, thank you so much for sharing your gift to help others 🙌🏻

Always top tier quality and help! An amazing human.

@drkristieennis

3 жыл бұрын

Thank you so much for your kind words:)

Dr. Kristie, thanks very much. I've been looking for some of the exercises you have described. Leg areas. Thanks again !

@drkristieennis

3 жыл бұрын

You’re welcome! Glad these work for you:)

Great stretches thanks doc!

@drkristieennis

4 жыл бұрын

You are most welcome!

Thanks for this doc.

@drkristieennis

2 жыл бұрын

You’re welcome!

Thank you!!! Already feel relief!

@drkristieennis

3 жыл бұрын

You’re welcome! Glad to hear you are getting some relief:)

I am shocked to finally find a video that took the pain away, i had pain everytime i layed down on my bed, the pain was like a really bad ache i had to go through of a couple of minutes til it died down while relaxing, but it kept getting worse to the point where it was even painful while walking. This pain was in my hips, tysm for this video. Now i can lay down without any aching in my lower back and hips 😁

I'm in boot camp and I thought my I.T band injury was going to get me recycled. My MOS is 11b so knowing that we can't complain (we can you just look like you're trying to quit) so I just delt with these pain every night the pain was so horrible I would shake the entire bunk I was on. Trying to turn bend my knee anything was the worst pain of my life the gas chamber was better then what I was feeling. Anyways, because of covid 19 we are all be isolated, which was a god send for me, I now have the time to relax. Now that's not enough though I was hoping after a week it'll fix it's self. That's not the case for these kind of injuries. I ran across this video and it was honestly the most amazing video I've came a across. It's helped me out so much. I am blessed to of come by this anyone who has these problems needs to watch this. Thanks again from hopefully a soon to be soldier.

@drkristieennis

4 жыл бұрын

I’m so glad you are feeling better!! Thank you for wanting to serve your country and best of luck 😊

Great video, what a gorgeous Doctor, beautiful 🤩

Very helpful video. I am a sprinter, 60 and 100m and find some of these very helpful!!!

@drkristieennis

4 жыл бұрын

I’m glad it’s helpful for you!

Great moves after a broken femur and surgery. My bone has fused together so these are now great to stretch tight thigh /butt muscles.

@drkristieennis

3 жыл бұрын

I’m glad these can help 😊

I'm in love with Doc's amazing wealth of knowledge! I've recently developed the strangest feeling around my knee which almost feels like the very bottom of my quad before the knee is achy or locking up.

@drkristieennis

Жыл бұрын

I hope this helps!

Great info, just what I’ve needed Thanks

@drkristieennis

4 жыл бұрын

Russell Valentine you are very welcome:)

@kamalfarhan8584

4 жыл бұрын

@@drkristieennis Madam, can you make some seated exercise videos for feet & ankle exercise for my wife?

Hello Doctor , Thank you so much for posting this video , this definitely is of great help . I feel little pain on right side of my knee during /post my run and pain fades off after doing stretches recommended in this video either same day (or) next day . Is there anything i can to do be pain free (or) this is something i have to live with as long as i run . Hoping to hear back from you !

Really helpful

@drkristieennis

4 жыл бұрын

London Guy Travels I’m so glad this was helpful for you!

What a beautiful doctor...

@jjc5883

2 жыл бұрын

Haha same brother

Listening to Supertramp while doing this makes it better.

I got IT ...Thanks!!! :)

@drkristieennis

4 жыл бұрын

James Bond very clever!😊

That figure four did the trick! Wooooooo

@drkristieennis

2 жыл бұрын

Yay!!

your voice is so sweet, work like ASMR to me, gives a lot of tingles

@drkristieennis

3 жыл бұрын

Thank you!

I was in a car crash 3 years ago and am still struggling with injuries, I tried out these stretches, and holy crap, it's bloody painful to do these, but I think they help.

@drkristieennis

3 жыл бұрын

I’m glad they help! Just be careful not to cause actual pain:)

Do you have any stretches for IT band standing or sitting.

Thanks so much, my it band has been killing me the last few days... I will practice these until it recovers and beyond as I have learnt my lesson 👍🏻🙃

@drkristieennis

4 жыл бұрын

Hope things feel better soon!

@adamsosa

4 жыл бұрын

kristie ennis thanks ..... can I ask a cheeky question... is it ok to still be running when my it band is hurt, I went for just a quick jog round the block and it felt ok but getting in and out of my car or moving my lower leg at any other angle that backwards or forwards is agony 😕

@drkristieennis

4 жыл бұрын

adamsosa if it feels ok to run AND ok after you run, than a light jog is usually ok.

@adamsosa

4 жыл бұрын

kristie ennis thanks very much!!!🥳

@adamsosa

3 жыл бұрын

kristie ennis so five days later and having done your exercises every day I am now back to fighting fit....youre my heroine 🦹🏼‍♀️

Hi Dr Kristie, good morning. It will be better if you can have session with us with the actual time needed for each side of stretching . Thank you

@drkristieennis

2 жыл бұрын

Thank you for your input. I have a variety of videos, some that are follow along and some that just go over the exercises.

Can you go into a little detail about what the bumpiness is when you're doing muscle massaging? Thanks for the help by the way!

@drkristieennis

3 жыл бұрын

Sure! That bumpiness is fascia that is being pulled and restricted. Check out this video for more info: kzread.info/dash/bejne/lX-Cl9uMf93No5s.html

What tool are you using to go over the lumpy parts on the side of your leg. I have a lot of lumps.

Going to try this now, as my right side is tight and sore. Lots of running and riding.

@vman8282

3 жыл бұрын

Thx, this feels like it has worked! Smart and hot, great combo.

@drkristieennis

3 жыл бұрын

I’m glad it is working for you!

Thanks Dr, I’m currently struggling with my ITB which gets irritated while cycling. I suspect it’s because of the pins I had inserted into my femur after breaking it 3 years ago. I’ll try these and hopefully it’ll help 👍🏼

@drkristieennis

4 жыл бұрын

MrBuffSA good luck and I hope you feel better! If you haven’t had a bike fit recently, that would also be a good thing to do.

Can you recommend a massage scraper? I have knee pain on the same side I have a tear in my labrum. I get a lot of those areas you named near the beginning dry needled weekly.

@drkristieennis

4 жыл бұрын

I have created one that has a patent, called the Derma Edge. I’m obviously partial to it:) you can get it at www.drkristieennis.com/derma-edge

I believe in warming up the muscles the way you're doing it with the "spreader" type item you're using, but how can I get one at an affordable price?

We hat is the name of the tool you have ?

What is the tool that you are using, and where can I find one? Thank you

@drkristieennis

4 жыл бұрын

Hi! It is the Derma Edge and can be ordered at: www.drkristieennis.com/derma-edge

Not sure what is going on.... every night for the past week I wake up with my hips killing me... I’m a side sleeper.... causing tossing and turning all night... will try this... doesn’t seem to be an issue while running... idk...thank you!

@jwhense

4 жыл бұрын

Not sure where you mean exactly with your hips. But I have piriformis syndrome. The Piriformis muscle runs from your tailbone (sacrum) to the hip (greater trochanter) it helped me to put a pillow under my legs just below my butt. It could be a hip bursitis as well the bursa sac is between the hip bone and the tendon that goes over the top of the bone. I have had my piriformis syndrome for about 6 months it's a slow road to recovery, you just need to hang in there! Make sure you get a proper diagnosis though, or you will be working on the wrong remedy

My knee is really swollen and I can’t bend it all the way so how would I get around that?

If we can do figure 4 without feeling much, but do get a good stretch from yoga's pigeon pose, is pidgeon pose a good substitute in terms of muscles it stretches?

@drkristieennis

3 жыл бұрын

Yes:)

I really enjoy these stretches. I’m already seeing a big difference in my IT-band. Your video says 5-stretches, but I only counted 5. Am I missing one?

@drkristieennis

5 ай бұрын

I’m a little confused? I said 5 and so did your comment?

Whenever I work on my lower back and It band , the next day or two my lower back kills me and at times while laying on my side ( left) where my SI JOINT PROBLEMS) I feel more tightness and sore .

@drkristieennis

4 жыл бұрын

julie kane have you had the si joint assessed? Sometimes glute strengthening helps with this. Also, focusing in on the soft tissue work, instead of the stretching can help. Check out this video for some other ideas too Fix It In Five: 5 Minutes to IT Band Relief! kzread.info/dash/bejne/eX1lr6RrlczPXZs.html

Hi thank you so much for your advice! I will put it to practice. The only issues I have is for only my left hip, when I cross my ankle over; I get a pinch, painful feeling in the outer portion of my knee where the ITB connects. Any tips to lessen this pain?

@drkristieennis

2 жыл бұрын

You’re welcome! An alternative stretch I have my patients do is bring the knee up and towards the opposite shoulder instead of crossing the ankle.

@jonathanvillafana5726

2 жыл бұрын

@@drkristieennis thank you so much! I will try it 🙂

@drkristieennis

2 жыл бұрын

@@jonathanvillafana5726 you’re welcome! Let me know how it goes:)

@jonathanvillafana5726

2 жыл бұрын

@@drkristieennis I tried it last night after my workout and it was a perfect substitute! I could really feel the stretch on my glute but there was no pain or pinch on my knee.

On the figure 4 what if one leg is much tighter and barely wants to go over the other leg and definitely won’t lay flat? Can I stretch that with the same excessive or do I need a different one to target that area.

@drkristieennis

3 жыл бұрын

Make sure to stretch the hip flexors first because that is sometimes a limiting factor. You can always pull the knee gently in and bring it towards the opposite shoulder instead of crossing it.

Wow none of my PTS have showed me this for IT band.

@drkristieennis

3 жыл бұрын

Hope this helps!

Thank you so much for this video. This is the first time I have ever injured my IT band in 10+ years of running and think it is due to a 40+ mile backpacking trip and then continuing with my long run the following weekend. Helpful to know not to foam role as I almost started doing that before my personal trainer recommended your video. How long do you recommend the first part to loosen the muscles before stretching?

@drkristieennis

4 жыл бұрын

You’re welcome! I typically tell people to do the soft tissue work until you feel looser, feel a release, or less discomfort. The time definitely varies for everyone.

How do I wrap the knee when playing sports?

@drkristieennis

3 жыл бұрын

It definitely depends on what the issue is. I like braces by bauerfeind.

What is that massage tool you are using, it looks like a vegetable scraper?

@drkristieennis

4 жыл бұрын

BirdLaw 101 this is the tool I created called the Derma Edge. It does look similar to a vegetable scooper but it’s more comfortable:) if you would like to order one, it is available at www.drkristieennis.com/derma-edge

I was familiar and using all of these stretches but was unfamiliar with the modified lunge for the tensor fasciolata. I warmed up and included this to end my stretch time. It felt really good and I wasn't pusing it but POW I blew out something in the muscle or connective tissue. Please be VERY careful with this particular stretch !

@drkristieennis

3 жыл бұрын

That is definitely not a typical response. As always, with all exercises, use caution.

What are you using for massage please? I've not seen this yet, that flat metal toy

@drkristieennis

2 жыл бұрын

It’s a tool I created when I had Lyme:) It’s called the Derma Edge and it’s available here: www.drkristieennis.com/derma-edge

what is the tool & how do I get it?

@drkristieennis

Жыл бұрын

It is a tool I created and patented called the Derma Edge:) It is available here: www.drkristieennis.com/derma-edge

Hi, will this relieve knee pains

@drkristieennis

4 жыл бұрын

If the knee pain is coming from the IT band, it will. Is pain on the outside of the knee? Any leg pain on the outside?

@4.minato

3 жыл бұрын

@@drkristieennis outside of my left knee when running 😕

@drkristieennis

3 жыл бұрын

Naruto Uzumaki the itb band does attach to the outside of the knee so this may be the culprit.

@jinojikitomo5065

3 жыл бұрын

@@drkristieennis I started stretching my tight quads but i ended up getting a lot of knee pain on the side of my knee. During the quad strech it hurts, like a stinging pain on the lateral part of my knee. Because of this i cant continue stretching my quads, will this help me get trid of the pain and make me able to continue with my tight quads ?

@3:43 is a dangerous stretch that places a lot of lateral stress on the knee which can lead to meniscal tears if not done properly.

@batukhanbilgen7085

3 жыл бұрын

Does she do it properly? What do you mean by improper

@aanzs4967

3 жыл бұрын

True!!!!!

I counted 2 stretches for the IT band. Not what was promised.

@drkristieennis

3 жыл бұрын

I'm sorry you feel that way. There are 5 different exercises in hear to loosen the ITB.

Now I know not to roll IT band. Which is good, because that really hurts.

@joedavys7048

4 жыл бұрын

ikr, that can leave u sore for 2 days and i feel like crying when rolling on it

U bad as hell