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Lateral Knee Pain When Running | How to Fix IT Band Syndrome

If you're having lateral knee pain when running, this video is for you. We cover the cause of lateral knee pain with running and what you need to do to fix it. There are three primary variables we need to address: 1. Exercises to improve stance phase mechanics 2. Running Tempo (Cadence) 3. Workload Management There's a lot of not great information out there about addressing this lateral knee pain with running. For most people, clamshells, side lying leg raises, stretching, or foam rolling won't get them back to full pain free running. I got no where for 6-12 months following generic advice from the internet and even going to a general Physical Therapy clinic that didn't specifically treat runners. We really need to be choosing interventions that ACTUALLY improve gait mechanics and change the strain rate on the IT band. 00:00 Introduction 00:35 What is IT Band Syndrome 01:23 Common Exercises for IT Band Syndrome 02:00 3 Ways to Fix IT Band Syndrome 02:44 6 Exercises to Improve Your Gait Mechanics 02:55 Exercise #1 Weighted March 03:55 Exercise #2 Long Lever Bridge 04:40 Exercise #3 Band External Rotation 05:45 Exercise #4 Side Plank 06:18 Exercise #5 Split Squat 06:46 Exercise #6 Calf Raise 07:45 Running Tempo (Cadence) 09:14 Workload Management 11:13 Bloopers Follow along on Instagram to learn more:   / themovementsystem   Learn from my running coach Chris Johnson:   / chrisjohnsonthept   Click here to Join the Strength and Conditioning Study Group on Facebook!   / 2415992685342170   Get a Free Strength and Conditioning Program Template: https://www.themovementsystem.com/pl/... Studying for the CSCS Exam? CSCS Study Course: https://www.themovementsystem.com/str... CSCS Practice Test: https://www.themovementsystem.com/off... Free 5 step Guide to Writing a Strength and Conditioning Program: https://the-movement-system.mykajabi.... Learn more about Program Design 101: https://www.themovementsystem.com/pro... Improve your athleticism with The Movement System 12 Week Vertical Jump Program: https://marketplace.trainheroic.com/w... Books I recommend: (Affiliate links below support The Movement System Content Creation) 1. Leadership Game Plan for Success (John Wooden) https://amzn.to/3nEerMj 2. Science and Development of Muscle Hypertrophy https://amzn.to/3r6fmY9 3. Periodization Training for Sports https://amzn.to/3cBmKSP 4. Essentials of Strength Training and Conditioning https://amzn.to/3cAZSmv 5. Conscious Coaching https://amzn.to/3cBjWVF 6: Strength and Conditioning A Biomechanical Approach https://amzn.to/3DUsjsk See all of The Movement System Amazon Recommendations here: https://www.amazon.com/shop/themoveme... Comment below if you have any questions! 🧠 Learn more at www.themovementsystem.com This is the CSCS Practice Test that I recommend: https://www.themovementsystem.com/off... Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association. Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine. ✅ Let’s Connect: 📱 Instagram:   / themovementsystem