These exercises are focused on correcting the most common causes that lead to iliotibial band (IT band) syndrome. It is frequently related to hip weakness and instability standing on one leg. The exercises are listed in a progressive order. The first three …
EXERCISES: Lateral Slides Place theraband around both ankles. Take a 6-8 inch step to the side, followed by the other foot.
Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. Use the strap to pull your leg up toward your body, feeling a stretch in your ham-strings. You can have a slight bend in your knee but keep your foot straight. Make sure not to let your other leg lift off the ground.
Depending on your strength level, perform the exercise with or without an exercise band tied around your knees. Slowly raise your knee upward as far as you can without rolling your pelvis backward. Keep your core engaged. The only movement should be from your knee lifting up. Perform 3 sets of 15-20 seconds holds once per day.
Iliotibial Band Syndrome Rehabilitation Exercises You may do all of these exercises right away. Iliotibial band stretch: Standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side.
Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. Lean sideways against a …
IT Band Exercises STRETCHING Side-Leaning Iliotibial Band Stretch • Standing with the side you are planning to stretch near a wall, cross your uninjured leg in front of the leg you are planning to stretch, distributing your weight evenly between the two feet. • Using the hand closest to the wall for support, lean your hips into the
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