1. massage Tensor fascia lata (1:50) 2. massage quadriceps muscle (2:52) 3. Stretch Tensor fascia lata for 1-2 minutes (4:10) 4. stretch quadriceps muscle (5:20) (alternative if the first one hurts: 5:50) Remember: release muscle first, only then stretch it! Do this every other day

I'm not one to comment, but I have suffered from bursitis in my hip for years affecting movement and sleep. I've stretched, had deep tissue massages for months, foam rolled, gotten an xray, ending finally getting a coritisone shot and after four months the pain returned. Now it'll sound silly that I watched your video, got a tennis ball, did exactly as you instructed and then stretched to actually wake the next day with no pain. I mean no bursitis either. Thank you, thank you. Cannot believe it has taken so long to find the right answer to my problem.

@drkristieennis

5 жыл бұрын

I’m so glad you were able to get to the bottom of your issue and that you are feeling better:)

finally someone who tells you how to actually fix the problem. thanks doc

I can't thank you enough for making this video. 15 years of pain and unable to run, slowly back running and pain free!

@drkristieennis

4 жыл бұрын

Yay! Glad you are back to running😊

Awesome, thank you. This has just helped me through to the completion of a heavy block of training on the bike. The outside of the left knee was letting me know that it wasn't happy so I got out the TP ball, did as you said and that cleared it up really quickly. Great advice that I have logged for the future.

I am amazed how effective this tips are. I've had my pain relieved > 90% in 2 days. This video is worth its weight in gold!

@drkristieennis

5 жыл бұрын

I’m so glad your pain is so much better:)

Wow - have suffered from IT Band issues since late October (5 months) - PT, Cortisone shots, etc.....nothing worked. Just came across this video yesterday and tried it. Just ran a 5k with ZERO pain when just days ago I couldn't get out of the driveway without pain. Also used an IT band compression strap. Thank you Kristie - you have me back at it!

@drkristieennis

4 жыл бұрын

That’s great news! Happy running 😊

My trainer told me to get a foam roller. So glad I found your videos first!

Love this! I’ve been dealing with this (issue) pain for MONTHS and NOW I have some great insight, education from you to start doing.. Thank you so much for YOUR HELP!! 👍🏻👏😊🥰

@drkristieennis

3 жыл бұрын

You are so welcome 😊

Thank you kristie ennis for sharing. When would you recommend doing this? before or after you workout, does it matter when? how many times a day/week should you do this for? how long do you have to keep doing this before it will be completely healed and do you have to keep doing this indefinitely to prevent the injury from recurring?

Omg. I have been suffering an ongoing cycle of pain and misery for a year! Concentrating on massage and stretching the IT band only and not that tight knot I had in my hip, which has also led to all my hip pain and stiffness. You.Are.Awesome!! Thank you.

@drkristieennis

4 жыл бұрын

You are very welcome!😊

THANK YOU. I have been having issues for a year and roll everyday and what you explained was great and my IT bands are great now. Life changing advice.And People please respect the advice and dont be shallow and look at a woman as an object. Imagine your mother and would you say that? Share love and Joy . We are all united.

@drkristieennis

5 жыл бұрын

I’m so glad your ITB’s are better! Thanks you for your comments:)

I can’t thank you enough! This has been plaguing me for the last year. Took 20mins and it’s no longer an issue. 😂 can’t believe it was such a easy fix for something so painful.

@drkristieennis

4 жыл бұрын

You are most welcome! Glad I can help 😊

Dr Ennis, so glad I found your video. This has been so helpful! I'm hoping to do my 1st half marathon on Saturday but IT band issue flared up last week towards the end of my last long run & again this past Sunday. I'm devastated as have put a lot of training in these past few months but I don't want to risk doing further damage as I know there will be other races in the future. I will do all that you have recommended & hope I can still race on Saturday, if not I'm just glad I found your video & will continue with these stretches from here on. Thank you so much again!

@drkristieennis

5 жыл бұрын

I know how hard and awful it feels to train for something and the have an injury come up! So frustrating! You are very smart to listen to your body:) I will say, I pretty much always get pain when I taper for an event and then it seems to be fine. I hope your issue goes away quickly! Keep me posted:)

Thank you, thank you, thank you! I recently upgraded my bass drum pedals and went ham on them right after I got them. The next day, the outside of my left knee was burning. Just thought it would go away but days later it still hadn't. After researching online and reading about the IT band, I did, just like you said many do...tried to massage the IT band directly. Yeah, that sucked. I came across your video this morning and just tried your techniques right now. I am so happy to report that I don't feel that burning sensation anymore. Great video. Thank you so much! :)

@drkristieennis

5 жыл бұрын

That’s awesome that you are feeling better! Keep up the good work:)

TY TY TY TY! 6 years ago I the fascia on my left leg rolled over top of my quad and I was left in unbearable pain for weeks. 6 years later I wake up with this dull pain from my hip to the bottom of my quad and have just suffered through it. Im almost in tears how much better I feel right now because of this video! I would hug you through the internet if I could! God bless you and you have a sub for life now!

@drkristieennis

6 жыл бұрын

I will take a virtual hug:) So glad that things are better!

THANK YOU!!! Thank you soooooo much!! I was absolutely crippled in pain and this video got me moving again.... pain free movement!! What a concept!! No pain.

@drkristieennis

3 жыл бұрын

I’m so glad you are pain free and can move again!😊

Wow this was amazing!! My knees have been suffering for weeks and this fixed it in 6 minutes! Thank you so much!!

@drkristieennis

5 жыл бұрын

Yay! That’s great!

I have been to physios, had massage therapy and it actually makes it worse. I did the tennis ball to release my TFL and I am no longer hobbling like an 80 year old.. I think it may take a week or so every other day so thank you so much for sharing your knowledge.

Thankful this is informative unlike the last couple itband vids I watched

@drkristieennis

5 жыл бұрын

I’m glad this was helpful for you!

Dr K, your info about the periformis muscle helped me greatly, and pointing me to the left side was exactly what I needed. Thank you.

@drkristieennis

4 жыл бұрын

You’re welcome! Glad you feel better 😊

I’ve been hurting for a while this helped so much thank you!!

@drkristieennis

4 жыл бұрын

You’re welcome!

My IT's have been very tight and very tender for months now. Quit running 9 months ago because of pains especially, on my right knee. Thank goodness I came across your channel and everything you've said just makes sense. Thank you!!

@drkristieennis

4 жыл бұрын

You’re welcome and I hope you are feeling better!

I love you for sharing this, those exercises helped me a lot I’ve been suffering from this for months and I even went to the physical therapist 4 times but that only helped short term I would hug you right away for sharing this❤️❤️

@drkristieennis

3 жыл бұрын

Aww you’re welcome!

Can’t believe how much this helped after one try definitely keeping this up - thank you!!

@drkristieennis

4 жыл бұрын

You’re welcome 😊

Thank you so much!!! I can't wait to try!

Thank you for your clear and thorough explanations Kristie. Having recently torn my Achilles it's refreshing to hear a qualified specialist specifically address the connective nature of the body rather than immediate band-aid 'solutions'. Keep up the great content!

@drkristieennis

3 жыл бұрын

Thanks so much!

I struggle with my IT band for a while. Very different advice you give but makes perfectly sense. I'll try that out for sure. Thanks

@drkristieennis

5 жыл бұрын

You’re welcome! Let me know how it goes:)

I very rarely comment on any videos but I have to leave a note. The ball exercise instantly fixed a very painful IT band and back problem I’ve been struggling with for a week and which keeps returning. I did not see this coming! Thanks a lot!

@drkristieennis

4 жыл бұрын

You’re welcome😊 I’m happy to hear you are feeling better!

I've always tried rolling and stretching the IT band, but this right here has been way more effective for me. Thank you!

@drkristieennis

5 жыл бұрын

I’m so glad it’s helping you!

I watched about 10 different videos and most of them were men and yours was the first one to actually hit the nail on the head. Thank you so much for your explanation, your process, and looking through the rest of your Channel I'm really liking your take on things!

@drkristieennis

5 жыл бұрын

I’m so glad that this was helpful for you! Let me know if you there are other issues that need to be addressed:)

Fixed pain I've been struggling with for 5 years. Thank you!

@drkristieennis

2 жыл бұрын

You’re welcome!

I have been having pain on my it band for almost 2 years now and I can't believe that I finally found this video now, this video really helps with my it band. Today is only the first day of me doing this hopefully I will be better for the upcoming future. Thank you so much @kristie ennis

@drkristieennis

3 жыл бұрын

You are so welcome!

You are a lifesaver! Thank you!!!!

@drkristieennis

6 жыл бұрын

You are welcome!

This has been so helpful and also simple to do! Thank you so much for sharing!

@drkristieennis

4 жыл бұрын

You are so welcome 😊

It may have taken a month to find this but it was worth the wait, thanks a bunch Katie! Life saver 😀

@drkristieennis

4 жыл бұрын

You’re welcome! Glad this helped 😊

Wow, finally some relief! Thank you for sharing.

@drkristieennis

3 жыл бұрын

You’re welcome!

OMG. I couldn't even get out of bed this morning. 30 secs of this and it worked like magic. This lady is a genius. Can't thank you enough !!!!!!!

@drkristieennis

5 жыл бұрын

Yay! So glad it worked for you!

Thanks a lot Doc, It worked like a magic. Thanks a lot.🔥❤

this exercise was very useful and helped my knee pain. thank you

@drkristieennis

5 жыл бұрын

I’m glad that your knee is feeling better😊

I've been doing this wrong for yrs. Thank you.

@drkristieennis

4 жыл бұрын

You’re welcome😊

Excellent! Woke up with my IT band killing me. Can't wait to try this!

@drkristieennis

3 жыл бұрын

Hope it helps!

In 5 minutes I will be doing these exercises. I've been to doctor, been to physical therapy. No help. I don't even know what I did to be able to "enjoy this pain" for 3 months. Can't wait to try these exercises. Thanks so much!

@drkristieennis

5 жыл бұрын

I’m sorry you’ve been dealing with this for so long! Let me know how the exercises go:)

Awesome video, thank you for posting it 👍ITB is what's derailing my ultra marathon training right now..

@drkristieennis

5 жыл бұрын

You’re welcome! Let me know how it goes:)

Thanks! Pain is aggravating & I’m ready for this video👍

@drkristieennis

4 жыл бұрын

I hope it helps you! Keep me posted!

Being a runner for over 30 years now I’ve been stretching IT wrong😀, thanks for sharing, will add to my toolbox 🧰

@drkristieennis

4 жыл бұрын

You’re welcome 🤗

My IT band has hurt all weekend and then I saw your video I’m going to try you IT work out today Thank you 😊

@drkristieennis

4 жыл бұрын

You’re welcome! I hope you are feeling better 😊

My IT band just started sending me those lightning bolt messages. Followed your steps and voila! Sharp pains gone. Thank you so much!

@drkristieennis

4 жыл бұрын

I’m so glad there are no more sharp pains! Keep up your good work:)

Thank you for a clear instruction Kristie. The IT band hurts exactly as y explained and one is cautious not to do more damage with the treatment. But its a crippling probably overuse injury that makes normal walking difficult, not to mention running. As a sportsman its so stressful but I think I got the inflammation brushing a pool, leaning into the brush sideways, not through running.

@drkristieennis

4 жыл бұрын

I’m sorry that you have had so much pain! Are you getting some relief?

Excellent this just all worked so well, thank you.

@drkristieennis

3 жыл бұрын

You are very welcome:)

Thanks, that was a quick way to fix my IT bands!

@drkristieennis

6 жыл бұрын

I’m glad it worked for you!

Thank you for the amazing video. I'm glad I watched your infomative session. I'm not going to lie, the 1st session brought me to tears but it gradually released the knot!

@drkristieennis

4 жыл бұрын

I’m sorry that it was painful at first but glad to hear you feel better:)

I've had numbness due to my IT band for 5 years. Physio didn't work but acupunture did. However now with covid, I'm unable to get any treatment. Pain was really bad. Your exercises particularly the ball n rolling pin ones helped me a great deal. My pain's gone and numbness is really low. I really appreciate your video.

@drkristieennis

4 жыл бұрын

You’re welcome! I’m glad the pain is gone:)

You are awesome!!!

Amazing! Really effective. Thank you so much!

@drkristieennis

5 жыл бұрын

You’re so welcome🤗

after 40 years of martial arts... my IT band on my left leg... and on my right front...have either started clicking.. or cranking up some hip pain when lifting my knees. II followed your suggestions Kristie... and great insights. Thanks!

@drkristieennis

4 жыл бұрын

You’re welcome! I hope that these exercises help:)

Thanks so much! You have been a great help today. Subscribed.

@drkristieennis

3 жыл бұрын

You are welcome!!

Thank you so much! Really helped to relieve my issue

@drkristieennis

4 жыл бұрын

You’re welcome 😊

Awesome advice, thanks!

@drkristieennis

5 жыл бұрын

You’re welcome!

I ll try it out..seems excellent..thank you.

@drkristieennis

5 жыл бұрын

Hope that things are feeling better!

The past 3 months have been frustrating. Unable to run due to IT band pain at the knee. Tried different stretches and foam rolling without any improvement. I have had great results after following your advice. Thankyou

@drkristieennis

4 жыл бұрын

You’re welcome 😊

Kristie thank you so much.

@drkristieennis

5 жыл бұрын

Jamelle you are very welcome:)

Thank you so much! Instant relief.

@drkristieennis

3 жыл бұрын

You are so welcome!

Beautiful explanation.

@drkristieennis

3 жыл бұрын

Thank you!

Itb flared up after a long 30 miler yesterday! Fingers crossed this helps me recovery for the big ultra in a few week!

@drkristieennis

5 жыл бұрын

🤞hope things feel better!

Good clear instructions! Thx

@drkristieennis

3 жыл бұрын

You’re welcome!

Excellent - Physio in Switzerland & Scotland didn’t explain it so well as you have done in a short video. These are good stretching ideas. Precise & will be added in addition to my strengthening exercises. Thank you. Merci abientôt

@drkristieennis

6 жыл бұрын

I’m glad this was helpful for you:) love to hear that you’re doing strengthening too:)

MY COMPLIMENTS;,,,,,,, what a tremendous great instructor,,,,,,cheers

@drkristieennis

4 жыл бұрын

Thank you! Hope you are getting pain relief 😊

Thank you for this video! I watched it in Scotland at a campground about a month ago. I'd done three hikes in six days, and could no longer walk without incredible pain. My hikes were done. About ten days later I had enough signal to google my symptoms--with the premise that of course I will be 100% wrong. (As a doctor you'll appreciate how I can get my doctor just start thinking I might be on to something.....but I'm wrong). For two hours of googling I was trying to figure which surgery and multi-month physical therapy I'd have to go through, when I realized that everything I'd found was caused by accidents:sports, autos... my injury was clearly repetitive... but 'hiking and repetitive knee injury' brought up nothing. I finally stumbled on running problems. Then ITB. Maybe. The treatment: stretching out the thigh and butt muscles...not anywhere near the injury--should be safe to try. Your video gave me the best techniques. I didn't have a roller, but I wrapped my coffee mug in my piece of yoga mat and rolled out on a picnic table bench. Ten minutes later I knew I'd done something good. I decided to go for a walk, duplicating the route I'd taken that morning: with my trekking pole as a cane, stiff legged, knee brace, tape, slow and frequently in pain... Unbelievable change, I didn't need the pole, my knee worked, the pain was significantly lower. The area was still inflamed, it didn't get worse. In about a week it was almost all gone. Of course the first person I met on my post treatment test walk was a runner I'd seen earlier, she stopped and said, 'you look like you're doing better.' I started explaining... "Oh, yeah, ITB...." Apparently all runners knew all about this. For last month I was rubbing my butt and my thigh every chance I got. I'd neglected my stretching and paid for it. Thanks. Now I can't wait to tell my doc and finally have him say, you finally got one right.

@drkristieennis

6 жыл бұрын

I'm so glad you are feeling better and I love the idea with the mug! Very resourceful!

I appreciate this. I had knee surgery and one of the things they did was cut the IT Ban so that my kneecap would be centered. This really affected my Yoga poses and I'm hoping to get the strength back.

@drkristieennis

5 жыл бұрын

I hope you get back to yoga soon! I have several strengthening videos on my channel too that might help you out:)

Thank you sooooo much! Had an issue after running in old shoes! Much relief after usings these techniques..

@drkristieennis

6 жыл бұрын

So glad things are better! Shoes can make a big difference in pain. I always tell people to examine the bottom of the shoe. If you can twist the shoe and/or it’s looking worn on any area on the bottom it’s time to replace them.

Thank you. Following your video was pretty easy and it relieved some of my pain, I really appreciate that you put this on KZread.

@drkristieennis

5 жыл бұрын

You are welcome Liz! Let me know if you continue to have problems!

Thank you so much, for sharing!!

@drkristieennis

3 жыл бұрын

You’re very welcome 😊

Thanks, that was very useful.

@drkristieennis

5 жыл бұрын

You’re welcome!

great demonstration.

@drkristieennis

4 жыл бұрын

Thank you!

Thank you Thank you so much for the exercise

@drkristieennis

3 жыл бұрын

You are so welcome 😊

Great stuff, thank you

@drkristieennis

5 жыл бұрын

You’re welcome 😊

I've been having IT band issues for a few years as a bowler. I have to say this video has helped more than the 3 months of physical therapy I had to address it a couple years ago. These stretches are a GREAT day to day solution to not be in pain. Thank you!

@drkristieennis

4 жыл бұрын

I’m so glad these helped you! Hope you are able to bowl pain free 😊

Thank you Dr. Worked for me

@drkristieennis

5 жыл бұрын

You’re welcome!

Wow thanks so much for this video, have been suffering pain in the IT Band for about a week now, tried this out and felt better pretty much straight away! Think I need something a little hard than a Tennis ball though wonder what would be equivalent to a lacrosse ball in Northern Ireland!

@drkristieennis

4 жыл бұрын

Glad you are feeling better😊

Dear Dr. Ennis, Thank you so much for showing this, it really helps. I also have a suggestion, How about if one leans onto a wall and places the ball where it hurts to relief the knot. This would achieve 2 things: 1- You get to control how much weight you exert by controlling how much you lean (perfect balance between placing full body weight on ground and placing minimal pressure by hands) 2- Your shoulder muscles won't get cramps for being held tight for too long (especially if knot takes long to crack) What do you think? Thx again♡

@drkristieennis

4 жыл бұрын

Great suggestion! You can definitely do that:)

Ive been in and out of therapy for almost a year now. Army doctors (heavy eyeroll) originally diagd me with a bulging disc then when the pain wouldnt leave my leg they decided it was my itb. Dry needling and scraping hurts so much i dont want to go back. Im going to try these techniques. Ty.

@drkristieennis

5 жыл бұрын

I hope you feel better soon! Often times, people only address the IT band and miss the muscles that are causing the issues.

great video! very informative!-Hasan Rahman, DPT (s)-Canada

@drkristieennis

5 жыл бұрын

Thank you!

Wow !!! Sweet !!! Stay Awesome !!

@drkristieennis

4 жыл бұрын

Thank you 😊

Had right hip arthroplasty in 2011. The most painful issue was the IT band felt like someone had beaten it with a small nailing hammer. I would scream just to move my leg forward and back. It felt good to change positions but the pain was a rush as Evel Knievel said.

I feel so much better thank you!! I've been suffering with chronic IT band pain for YEARS! Will it ever go away?

@drkristieennis

4 жыл бұрын

If you fix the issue, the symptoms can definitely go away:)

I felt better immediately and have been doing the wrong things, thank you.

@drkristieennis

3 жыл бұрын

You’re welcome 😊

Kristie excellent vid the foam roller is in the bin just subscribed. Thanks

@drkristieennis

5 жыл бұрын

You’re welcome!:)

Hello Doctor. Loved the video.

@drkristieennis

4 жыл бұрын

Thank you 😊

You are awesome! Went to a chiropractor and he made it worse! Following your method, helped me a lot.

@drkristieennis

4 жыл бұрын

I’m glad it helped you!

That was great, thank you

@drkristieennis

6 жыл бұрын

You’re welcome!

IT band also attaches to the glutes! Doing pigeon poses work great for me. Great video

@drkristieennis

4 жыл бұрын

You are absolutely right! I have another itb video that talks about that as well. I also love pigeon pose:)

If only one leg hurts should I stretch both or just the one?

Hello Dr Kristi. I wanted to thank you so much for this awesome video. I had no idea that you couldn't stretch a muscle that had a knot in it and that it would make the knot tighter. That makes so much sense. I did the stretches and medicine ball work on my left leg this morning and for the first time in a couple of months I did not have any pain in knee!!!! I can't believe it. The bottom left side of my knee has been gradually hurting the past couple of months and I had to stop squatting because of it. I cannot wait to hit the gym again. Your video said to do these stretches every other day. Can I do daily them daily though? Or would that not give the muscle time to rest? Thank you again!

@drkristieennis

4 жыл бұрын

I’m so glad you are feeling better! As long as you are gentle, the stretches can be done daily.

great info thankyou,,

@drkristieennis

5 жыл бұрын

You’re welcome!

Thank you! You are awesome!

@drkristieennis

6 жыл бұрын

You’re welcome!

Thanks doc for the video. What would you recommend to do to prevent future pain for a runner?

@drkristieennis

4 жыл бұрын

Definitely continue to work on restricted soft tissue in the hip, quad, and calf. Also make sure to strength training, especially the glutes.:)

Hello! I've recently noticed when squatting and lunging the IT band clunks (like it's popping over something else) near the knee. Would these actions in your video help with my issue? It doesn't cause any pain just doesn't give you confidence and feels awkward! Thank you!

@drkristieennis

5 жыл бұрын

Yes! The techniques help to loosen what’s causing tension in the IT band. Let me know how it goes:)

Great vid.

@drkristieennis

5 жыл бұрын

Thank you!!

Have been following this Kristie and it helps and then 2 days later my hips and quads and It band hurt again. And then randomly I will have a pinch pain in Hip area . Thanks

@drkristieennis

5 жыл бұрын

Have you ever had anyone look at the joint? I wonder if the muscles are tightening up as a reaction to the joint. It’s possible the hip may be impinged.