 All right, next question is from an orthodox fitness me. I frequently have issues with tight IT bands other than foam rolling I can't seem to find any relief. Are there any uncommon stretches that work great for stretching them? I've seen some of the traditional stretches and have tried them and they just don't seem to be very effective You're not you're not fixing the root problem. That's why so the foam roller is temporarily alleviating pain even a stretch Like a static stretch would be a temporary solution for a problem the reason why your IT bands The likely the very likely reason that your IT bands bother you is because you have issues with mobility Likely coming from the hips, but it could also come from the ankles and the feet And so the IT band is just under more stress than it needs to be there's some Compensations going on and so you feel pain in that area and the only way you're gonna get rid of it Permanently is if you solve the actual root cause of the mobility issue in yourself Now for me the most effective movement that I've done for IT So my IT band used to bother me up near my hip That's where I would start to kind of feel issues and I would feel it after like heavy Heavy squats like I do heavy, you know squats and then the next day The the IT band next to my hip would kind of bother me In fact, I could like poke it near my hip and it would it would feel tender even to the touch And then I'd foam roll and do that stuff and it'd feel better and it just never really went away until I started practicing 90 90 positions and night for me at least this is just my own personal story No joke two or three sessions with you know practicing the 90 90 variations Significantly took away my IT band just two or three sessions because I think I started firing muscles a little bit better Then when I went to go squat, I didn't notice the same amount of pain. So I have got Two I'm gonna share the two most common things that I see as far as the root cause with sowsing With clients with this and then also again point this person towards the the mind pump webinar dot com thing that we're doing So that the moves that I do in there like this is this is for you For sure the most common things I see are hip and foot And foot is the one that I think that is the tricky one that a lot of people don't realize Sometimes ends up causing issue in the IT and the reason why that is is a foot flattening is very common So you pronate so the foot caves in when the foot caves in like that It puts strain and stress on the peronials the peronials then pull up on the insertion of the IT and then when You also pronate it internally rotates the femur and that is like it winds the IT It almost twists the IT and then it's getting pulled on from all the way down by the foot And that pulling is where you feel that stress all the way up in the hip or sometimes in the knee So that's a really common one. So addressing your your foot strength control and ankle mobility Which I address that in the webinar So we get into we get into that stuff is something that will help I have a really good YouTube video to where I address the peronials and I address IT It's one of the better videos. We've done on I think it's called It's a knee pain. Maybe Doug can look it up or Jackie can link it to the show notes Remember at my pump podcast comm we have all the show notes So anytime we talk about stuff like this you can always go there and we'll link all the videos We talk about this so that's the that's that video does all of this and then the other one is like What Sal is saying is hips, you know, we The the hip is so dynamic the hip and the shoulder both are like this where we just it can move in all different directions and planes And unfortunately as we get older we limit that we don't do that as much anymore We move in this kind of sagittal plane forward and backwards all the time But we don't move laterally and transverse and roll around and play like a kid And so your your body just says you're not going to use it I'm going to lose it and it stops doing that But yet then you go squad or do something heavy and those those muscles that were that should be supporting that hip Just they're dormant and they're not strengthened and they're not working properly And so that ends up putting stress on the ligaments and the joints and that's where these these pain and IT tightness comes from and so you you want to look at those two areas address it But again, I cover a lot of this. Yeah, it's those movement Repetitive patterns that you need to identify to get to that root and this is something I've I'm constantly working on this based off of how much I drive specifically so where my foot position is Affects the kinetic chain all the way up into my hip and so I do feel, you know, my IT talks to me You know, my performance talks to me peronials like it's one of those things too You just have to understand how to create better movement patterns and repeat them as much as possible It in order to kind of relieve a lot of this this this tightness this pain That's inevitably gonna creep up when you start doing intense the exercises workouts all that's where you really gonna see it Come back to haunt you excellent