Daily Mobility Exercises by Dr. Kelly Starrett Forums Lifting Leg pain when squatting, with out without load. IT band?

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    • #142309

      I have had pain in both legs slightly below the hip and reaching to the middle of my IT band. It is mainly located on the outside of my legs. The pain happens when I do something as simple as get out of a chair and when I am squatting under a load. I noticed during my last squat session that I had almost no power coming out of the bottom of the squat. I felt fine and controlled going down, but stuck at the bottom and had bad pain in those areas. The pain feels like it is “crushing” the area, if that makes sense. Any help would be GREATLY appreciated.

    • #144142
      Michael AlzheimerMichael Alzheimer


      Try working upstream and downstream of the issue. Not rolling out the IT band itself as this is a compression issue and putting compression over it could irritate the area but instead rolling out the TFL, glutes, lateral quads/hamstrings and peroneals.

      Here is a great mob for you to try out for the TFL and glutes:

      Friday, November 18th, 2016 – Glutes & TFL

      Lateral HS and glutes:

      Wednesday, May 24th, 2017 – Lateral Hamstrings & Peroneals

      Here is a video summarizing issues around the IT band. Definitely worth a listen!


    • #144601

      Thank you Michael, I am going to give those a shot!!

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