Comments on: 8 Exercises to Help IT Band Pain

By: Leanne Reay

Leanne Reay — Tue, 14 Apr 2026 15:15:00 +0000

Hello,

I just found your site! Thank goodness! I have many of the above problems! Right hip pain from arthritis the most recent flare. I am hime sick today and now after laying on the left side, it hurts and the pain is down the left leg. Made me think of the IT Band issues diagnosed decades ago. I will add many of the exercises I haven’t done it quite a while…..years! Thank you!

By: Deborah Stephens

Deborah Stephens — Fri, 04 Jul 2025 03:42:25 +0000

I had a FKR April 2nd 2025. Spent 1 night in hospital. The next day I got home I fell & sat, with all my weight on my surgery knee. Had an MRI. The only thing I did was sprain my IT Band. Today, July 3rd I noticed swelling & hard to straighten my leg out. I ordered a Firm Foam Roller from Amazon. I will start these exercises tomorrow. I still have 24 physical therapy visits I can use so I’m thinking I might use them all before end of year. Good luck to All! I have to keep reminding myself of my age. I am icing as I type this. May we all encourage each other and be well. I’m walking in faith because that’s really all I have.🙏🙌🩷

By: George Malley

George Malley — Wed, 29 Jan 2025 11:07:23 +0000

Got new material to work at thank you

By: JR

JR — Tue, 29 Oct 2024 17:23:12 +0000

Echoing Jennifer’s comment above!! I also really appreciate seeing a woman of color doing these exercises. It makes me feel welcome and inspired to seek care for my health. Thank you!

By: Jennifer Bray

Jennifer Bray — Mon, 15 Apr 2024 10:55:19 +0000

Thankyou for these exercises, I especially like that your model doing the exercises looks like a normal person, so many advice sites have someone looking like they are about to win a body-building competition, which can put off we mere mortals! Please thank the lady who modelled for me!

By: Bigi Ritter

Bigi Ritter — Fri, 12 Apr 2024 20:24:11 +0000

I have always been extremely active with tennis, dancing, gym weights, walking. Started pickleball and played 7 days a week, walking 5-6 miles a day, gym work and dancing. YUP! Overuse injury of my IT band. It started as a pain during a pickleball match but I was unable to walk or put any weight on my right foot. Pain around the knee, behind the knee and up my right leg. Went to Dr who diagnosed IT band syndrome and referred me to PT. That therapist decided it was arthritis and, after 2 months, I was still in major pain. MRI confirmed IT band syndrome, patella chondromalacia… NO ARTHRITIS! I started with sports rehab (after wasting 2 months at PT) and after 2 weeks SO much improved! Many of these exercises are part of the game. I can only walk a mile before pain returns, but I can do THAT now! Hopes to return to pickleball in a few weeks and you BETCHA I will continue these exercises and stretches! BTW, 70 years old female. My doctor suggested injections and we shall see.

By: Vipul

Vipul — Mon, 18 Mar 2024 15:34:58 +0000

How many times a week I have to do this workout??

By: Big T

Big T — Sun, 10 Dec 2023 05:35:58 +0000

After meniscus repair my IT band has become very swollen around my knee. Thank you for these exercises

By: K A Shelby

K A Shelby — Tue, 29 Aug 2023 02:50:53 +0000

I am so glad I found this site. All the comments make a person feel they are not alone. My massage therapist had me using a tennis ball in the hip socket (IT Band attach point). It has worked every time I have needed it. But as all the comments indicate that we are all aging (I just turned 75) we are supposed to be wiser. I’m not so sure about that! I have two acres, horses, live in the mountains, and am widowed. So work it is. My IT Band (left side) had been bothering down my leg. That was a new area. My massage therapist had worked on it a week or so ago. Felt better for a few days – in fact really good. As soon as I had outside work to do, and of course, tending to my love of riding, I over did the day. Sleeping at night was horrible, to say the least. Enough background. Your first exercise, roller on the floor, helped immediately! Now, if I can just take my time, and NOT to multiple sets every 5 min, I’m hoping that the way I feel right now will continue. Thank you so much for this site. I will be back!

By: Frank Oreste

Frank Oreste — Thu, 23 Feb 2023 00:25:58 +0000

This IT Band situation can be brutal if you don’t get after it. I took it for granted until about 1 year ago. I am a very active 70 year old (just turned). I play golf at a high level and I play often. I also was walking every day (3 mikes) and never did any stretching of any kind. Anyway, I had trouble with both my bands and went and received steroid shots. Within 2 weeks I was 100% back and still wasn’t smart enough to realize I needed to do stretches and exercises to maintain my bands.

Well, they both got bad again, especially the right band. I mean it was just a daily annoyance and I still refused to exercise or stretch. No particular reason either, just laziness and a lack of awareness. Well, one week ago the right band ripped. I could not tell you the pain I suffered but it lasted about 2 seconds max. The largest bruise on my right thigh that I have ever had, by far.
My advice is to pay attention to these IT BANDS. I am learning slowly just how important they are.