Uploaded January 2024 | Updated September 2026, 1 week ago
This video reviews IT band syndrome treatment and goes over a sample rehabilitation exercise program to treat and prevent it.
IT band rehab program:
Standing IT Band Stretch 3x 20-30 seconds
Standing Quadriceps Stretch 3x 20-30 seconds
Glute 90/90 Stretch 3x 20-30 seconds
Body Weight Squat 2x 15-20 reps
Side Lying Leg Raise 2x 15-20 reps
Side Lying Clamshell 2x 15-20 reps
Glute Hip Bridge 2x 15-20 reps
00:00 Introduction
0:33 What is IT band syndrome?
1:30 IT band syndrome symptoms
1:54 IT band syndrome diagnosis
2:30 IT band syndrome treatments
4:08 IT band syndrome rehab program
► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
*Supplements*
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Boswellia Extract: amzn.to/3L00rYn
Turmeric & Curcumin: amzn.to/47NacD9
Glucosamine & Chondroitin: amzn.to/44AVoow
Creatine Monohydrate: amzn.to/45JW9wq
Omega 3 and 6: amzn.to/45LTBh7
Vitamin D 5000: amzn.to/47T8MHs
Vitamin B complex: amzn.to/3L0Bdcm
Magnesium Citrate/Malate: amzn.to/3snHuZc
Magnesium Glycinate: amzn.to/45EZVYa
*Soft Tissue & Rehab*
Theragun: amzn.to/4363zJG
Massage ball: amzn.to/40BUC9f
Foam roller: amzn.to/4324E5c
Stretching strap: amzn.to/3U9a2iQ
TENS unit: amzn.to/3mcCqnI
Heating pad: amzn.to/49AhriE
Heating patch: amzn.to/47fkiMy
Resistance bands: amzn.to/3nFyb4C
*Braces & Supports*
Hinged knee brace: amzn.to/3U6oyrH
Neoprene knee sleeve: amzn.to/3Zzhsgt
Volar wrist brace: amzn.to/3KawW55
Thumb spica brace: amzn.to/3nHj9vl
Ankle lace up brace: amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
Superfeet orthotic inserts: amzn.to/436tRf5
*Recommended Textbooks & Resources*
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/47SjGft
► Be Active. Live Healthy. Subscribe for more free videos like this: youtube.com/channel/UCL5eiGK1f0A-DecaBqq5emg/featured?sub_confirmation=1
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; twitter.com/JeffreyPengMD
Website: jeffreypengmd.com
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
This video reviews IT band syndrome treatment and goes over a sample rehabilitation exercise program to treat and prevent it.
IT band rehab program:
Standing IT Band Stretch 3x 20-30 seconds
Standing Quadriceps Stretch 3x 20-30 seconds
Glute 90/90 Stretch 3x 20-30 seconds
Body Weight Squat 2x 15-20 reps
Side Lying Leg Raise 2x 15-20 reps
Side Lying Clamshell 2x 15-20 reps
Glute Hip Bridge 2x 15-20 reps
00:00 Introduction
0:33 What is IT band syndrome?
1:30 IT band syndrome symptoms
1:54 IT band syndrome diagnosis
2:30 IT band syndrome treatments
4:08 IT band syndrome rehab program
► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
*Supplements*
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Boswellia Extract: amzn.to/3L00rYn
Turmeric & Curcumin: amzn.to/47NacD9
Glucosamine & Chondroitin: amzn.to/44AVoow
Creatine Monohydrate: amzn.to/45JW9wq
Omega 3 and 6: amzn.to/45LTBh7
Vitamin D 5000: amzn.to/47T8MHs
Vitamin B complex: amzn.to/3L0Bdcm
Magnesium Citrate/Malate: amzn.to/3snHuZc
Magnesium Glycinate: amzn.to/45EZVYa
*Soft Tissue & Rehab*
Theragun: amzn.to/4363zJG
Massage ball: amzn.to/40BUC9f
Foam roller: amzn.to/4324E5c
Stretching strap: amzn.to/3U9a2iQ
TENS unit: amzn.to/3mcCqnI
Heating pad: amzn.to/49AhriE
Heating patch: amzn.to/47fkiMy
Resistance bands: amzn.to/3nFyb4C
*Braces & Supports*
Hinged knee brace: amzn.to/3U6oyrH
Neoprene knee sleeve: amzn.to/3Zzhsgt
Volar wrist brace: amzn.to/3KawW55
Thumb spica brace: amzn.to/3nHj9vl
Ankle lace up brace: amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
Superfeet orthotic inserts: amzn.to/436tRf5
*Recommended Textbooks & Resources*
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/47SjGft
► Be Active. Live Healthy. Subscribe for more free videos like this: youtube.com/channel/UCL5eiGK1f0A-DecaBqq5emg/featured?sub_confirmation=1
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; twitter.com/JeffreyPengMD
Website: jeffreypengmd.com
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
