IT Band Reset: The Home Protocol for Outer Knee, Outer Hip & Lateral Thigh Pain
You go down the stairs — and there it is. That sharp catch on the outside of your knee. You get up from your desk and something snaps at the side of your hip. You can't sleep on that side anymore. You've been foam rolling it for months. It helps for an hour. Then it's back. IT Band Reset was built for adults 35–60 who have been treating the place that hurts instead of the place it comes from. In just 10 minutes a day, you'll use fascia release, hip mechanics, and glute activation developed by a biomechanics specialist — to take the pressure off the IT band by resetting the hip that's pulling it tight.
We guarantee to refund the course purchase price, if the course did not meet your expectations. To request a refund, please email our Support Service at [email protected] within 14 calendar days from the purchase date.
Comments about the course
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Two years of outer knee pain and I have never run in my life. Every article was about marathon training so I just assumed I was doing something weird. Turns out I sit at a desk for nine hours with my legs crossed. Week 3 and going downstairs stopped being a decision. I actually cried.
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I want the money back I spent on foam rollers 😭 I bought three. Each one harder than the last. Anton explains in about ninety seconds why rolling it was never going to work — it's not a muscle, there's nothing to stretch — and I just sat there like... why has nobody EVER told me this.
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The thing I didn't expect: I can sleep on that side again. I'd been on my back for over a year. My physio treated my knee for four months. Four months. The problem was my hip the entire time 🚩
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That snap when I stood up from my chair — every single time, ten times a day — is gone. It's such a small thing and it was making me feel eighty years old at forty-nine. Ten minutes on my living room floor.
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Week 1 → skeptical, obviously. Week 2 → the stairs got easier. Week 3 → my hip stopped dropping when I walked, my husband noticed before I did. Week 4 → walked the dog for an hour and forgot to think about my knee 😭💚
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What got me was the line about treating the place that hurts. That's my whole story. Knee brace, knee ice, knee stretches, knee scan that showed nothing. Nobody looked above the knee. Not one person.
Course includes
Your Outer Knee Pain Isn't Your Knee. It's a Band Being Pulled Tight From Your Hip.
ARE THESE FAMILIAR?
- Sharp or burning pain on the outside of your knee — especially going down stairs
- You can't sleep on that side anymore. It aches all night
- A snap or a pop at the side of your knee or hip when you stand up from a chair
- It flares when you get out of the car, or after a long drive
- Tightness running the whole outside of your leg — hip to knee, like a strap being pulled
- One side. Always the same side
- You've foam rolled it a hundred times. It feels better for an hour, then it locks again
- Rolling the sore spot near your knee actually makes it worse
- You've never even been a runner — so why do you have a runner's injury?
- You've been told to stretch it. You have. For months. Nothing holds
HERE'S WHAT NOBODY TELLS YOU
Your IT band is the largest piece of fascia in your body. It runs from the crest of your hip, down the outside of your thigh, and attaches just below your knee.
And here is the part almost nobody says out loud:
The IT band is not a muscle.
It's connective tissue — collagen fibres, not muscle fibres. It cannot contract. It cannot lengthen. It has no ability to be stretched.
So when you stretch it, nothing happens. When you roll it, nothing changes. Not because you're doing it wrong. Because there is nothing there to stretch.
The tightness you feel is real. But it isn't coming from the band. The band is being pulled tight — from the hip.
SO WHY DOES IT HURT AT THE KNEE?
The muscles at your hip — the glutes and the TFL — attach directly to the top of the IT band. When those muscles are switched off or overloaded from sitting, the hip drops on that side. The knee drifts inward. And the band gets pulled hard across the bony ridge on the outside of your knee.
It isn't friction. It's compression. That band is being pressed into bone, thousands of steps a day.
That's why the pain lives at the knee — and the cause lives at the hip. That's why every scan of your knee comes back clean. That's why the physio stretches helped for an afternoon and then it locked up again.
And that's why the one thing everyone tells you to do — roll it out — is the one thing that can make it worse. Rolling directly over the irritated tissue at the outer knee compresses the exact spot that's already being compressed.
You haven't failed at this. You were sent to the wrong place.
WHAT YOU'LL BE ABLE TO DO
- Take the pressure off the IT band by releasing the fascia along the whole lateral line
- Reset the hip mechanics that are pulling the band tight in the first place
- Wake up the glutes that switched off — so your hip stops dropping on that side
- Go down stairs without bracing for the catch
- Sleep on that side again
- Get up from a chair or out of the car without the snap
- Stop rolling the one thing that was never going to change
- Move through your day without planning around one knee
Your body doesn't need more stretching. It needs the hip retrained — in the right order.
HOW IT BAND RESET WORKS
1. Find where it's really coming from
Anton's movement checks show you whether your pain is being driven from the hip, the knee, or the fascia line between them. No guessing. No random stretches off the internet. A clear map of the lateral chain — and where your link is broken.
2. Release the whole line — not the sore spot
Targeted fascia work along the outside of the leg, from the hip crest down. You stop attacking the painful point at the knee and start releasing the tissue that's actually holding tension. Gentle. Precise. Done on the floor of your living room.
3. Reset the hip that's pulling it
This is the part every other program skips. Hip mechanics and pelvic reset work to stop the hip dropping on that side — so the band is no longer being dragged over the bone with every step.
4. Wake the glutes so it holds
A released band that goes back to a weak hip will lock straight back up. Glute activation and stabilisation work is what makes the change stay. This is what stops it coming back.
5. Retrain the knee to take load
Functional patterns — standing, squatting, walking, stairs — so the outer knee learns to share the load again instead of absorbing all of it. Ten minutes. No gym. No equipment.
Why choose this course?
Other programs roll the place that hurts. This one releases the hip that's pulling it.
- Built around one specific mechanism — the lateral chain, hip to knee — not generic knee pain advice
- Authored by Anton Bedarev, biomechanics and rehabilitation specialist — 12+ years working with hip mechanics, fascia, and movement recovery
- Built for people who don't run. Desk bodies, walkers, carriers, parents. The people every other IT band program forgot
- Targets the source at the hip — not the symptom location where everyone else is rolling
- 10 minutes a day — no gym, no clinic, no complicated poses
- Built for the pain that keeps coming back — the stairs, the car, the chair, the side you can't sleep on
- The IT band cannot be stretched. It's fascia, not muscle. Anton built a protocol that works with that fact instead of against it.
Academic plan
15 video lessons
- Lesson 1: IT Band Self-Test: Hip or Knee?
- Lesson 2: Test Your Hips: Find Your Root Cause
- Lesson 1: Fascia Coordination
- Lesson 2: Supine Decompression
- Lesson 3: Standing Support
- Lesson 1: Hip Mechanics
- Lesson 2: Pelvic Reset: Level the Hips
- Lesson 3: Axial Alignment
- Lesson 1: Glute Power
- Lesson 2: Glutes & Core: Keep the Reset Alive
- Lesson 3: Strap & Joint Stabilisation
- Lesson 1: Functional Squats
- Lesson 2: Whole-Body Balance
- Lesson 1: Morning & Evening Reset
- Lesson 2: Full Practice
After payment, you can immediately start practicing
- Click the "Get Access" button, enter your email in the field and you will be taken to a secure payment page.
- Complete the order process and you will instantly receive a password to access your personal NEWMINDSTART account.
- Take lessons, perform practical tasks, ask the author questions and discover new courses.
FAQ
