Last week I carried some heavy boxes downstair and ever since them I'm having a weird burning pain on the back of my left thigh, on the outer side, right behind the knee. It's the same feeling you get when try to touch your toes to stretch. That's supposedly an IT band issue according to the internet. What can I do about it?

>>76414859 (OP)
Sorry for the terrible grammar.

>>76414859 (OP)
sounds like you just tweaked a hammy, if you have access to a gym just do super high rep hamcurls

>>76414859 (OP)
Strengthen your glues.

https://www.youtube.com/watch?v=5-2gUAOnrco

Doing these twice a week, building up to Phase 2 and staying there cured my IT band syndrome; had no sign of in about 18 months now.

I did a few more reps per set than in the vid though, for most exercises.

It basically happens because your arse muscles are too week, so when they're worn out, the small muscle at the top of the IT band (TFL muscle) takes over instead, but it gets strained quickly as it isn't designed for that kind of workload, so, iirc, it becomes tight and pulls on the IT band. This causes the band to rub up against the side of your knee causing discomfort.

>>76414926
>It basically happens because your arse muscles are too week
HOW? I do so many squats and lunges...

>>76414926
Contd:

You can test whether it's IT band syndrome or not by pressing on the effected area and bending you leg at the knee. If it's IT band syndrome, it will really hurt but only when you move the leg, and it should be on the outside.

>>76414936
Perhaps it's something else.

>>76414937
I just tried that and felt nothing. It mostly hurts when I extend my leg while sitting down and when I try getting up. If I have my leg slightly bent while standing up it hurts too.

>>76414936
>squats and lunges work the gluten
Thoese are for the leg not the arse

>>76414936
Do you deadlift?

>>76415308
No