If you’re here, you’re probably dealing with one of the most annoying runner problems out there: IT Band Syndrome.
I’ve been there too—that sharp, nagging pain on the outside of the knee that shows up like clockwork during long runs or downhills. Brutal.
Now here’s the thing: Myrtl changed the game for me.
Not overnight, but it absolutely helped fix my IT band issues because it went after the real cause: weak, lazy hips.
Let me tell you more…
Why the IT Band Freaks Out in the First Place
The iliotibial band (IT band) is this thick strap of tissue that runs down the outside of your leg from hip to knee.
It’s not a muscle—it doesn’t stretch or strengthen like one.
So when it acts up, it’s usually because of bad movement patterns.
And that’s where the hips come in.
When your hip abductors and glutes aren’t doing their job—when they’re weak or tight—your knee collapses inward just a little with each step.
That puts pressure on the IT band, especially when you’re running downhill or increasing volume.
Same goes for tight hip flexors or an overactive TFL (tensor fasciae latae)—both pull on that IT band and make things worse.
I’ve seen it time and time again: weak hips = angry IT band.
Why I Trust Myrtl (And You Should Too)
The Myrtl routine goes after this exact weakness. It strengthens the stuff that matters—glute med, glute max, and hip rotators—and loosens what’s too tight.
- Clamshells, lateral leg raises, hydrants? These are gold for your glute med.
- Donkey kicks fire up the glute max so it can help stabilize your stride.
- Leg swings and hip circles work on loosening up that cranky TFL and tight hips.
To put it simply: Myrtl gives your stride the stability it’s been missing. That’s why I call it prehab—it fixes the root problem before you break down.
I’m not the only one saying this. Some physios literally hand out a version of Myrtl to runners with ITBS.
It’s simple, but it works—if you stick to it.
Research-Backed Too (Not Just Bro Science)
Don’t take my word for it. Instead, let’s look at the research.
A study review by Dr. Reed Ferber looked at the link between weak hips and running injuries. He found that weak abductors often lead to knee tracking issues, including ITBS and patellofemoral pain.
And when runners trained their hips for six weeks? Most of them got better. The pain dropped, and the knees tracked properly again.
It’s not complicated: Fix the hips, fix the knees.
That’s what Myrtl does—builds up the muscles that keep your knees aligned, especially under load.
Important Note: Don’t Be a Hero
If your knee is already super inflamed, don’t just power through with exercises. Take care of the basics first—rest, ice, maybe cut back your mileage for a few days.
Then bring in Myrtl consistently. Not once a week when you remember. Every day at first. Then scale back for maintenance.
Myrtl isn’t magic—but it works if you work it.
Myrtl Helps More Than Just ITBS
This routine isn’t just for ITBS.
- Runner’s knee? That under-the-kneecap pain often comes from poor hip control.
- Piriformis syndrome? Strengthening the glutes can take pressure off that tiny troublemaker.
- Low back pain? That often stems from tight hip flexors and weak glutes—exactly what Myrtl addresses.
Oh—and remember this: Over 50% of all running injuries hit the knee.
If you want to lower your odds of joining that stat, build stronger hips and glutes.
Final Word: Make It a Habit
Is Myrtl glamorous? Nope. But skipping it is like skipping your warm-up before a race and expecting a PR. You’re gambling.
Myrtl takes 10 minutes. Do it before or after a run, or on off days. Build it into your week. Treat it like brushing your teeth—because it’ll keep your knees and hips from falling apart.
Here’s my challenge to you: Try it daily for the next two weeks.
Then come back and tell me how your knees feel.
What’s your go-to move in the Myrtl routine?
Have you tried it before? What’s holding you back from making it a habit?
Let’s hear it.