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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 can be started immediately after the injury.
Step 1. Step 2. Setup. Begin by lying on your back with your legs straight and a strap secured around one foot, holding the end in your opposite hand. Movement. Pull on the strap to draw your leg diagonally across your body and hold, feeling a stretch on the outside of your leg. Tip.
EXERCISES: Lateral Slides Place theraband around both ankles. Take a 6-8 inch step to the side, followed by the other foot.
EXERCISES – An exercise program is highly recommended. We have provided a general exercise routine outlined below. Additionally a foam roller, electric massage gun, or scraping device to “massage” out deep tight areas along the IT band.
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.
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain. You will be told when to start these exercises and which ones will work best for you.
Resistive Exercises: Use ½-inch rubber tubing, a bungee cord, or beginner/medium strength elastic exercise band. These exercises will be done in all planes of motion.
Below is a demonstration of the exercises, using a Thera-Band. The video isn’t perfect, but it works: Lateral Leg Raises: lie on your right side with a theraband around your ankles.
Illiotibial (IT) Band Home Exercises. Using a 6 inch diameter cylinder, roll the lateral thigh from the hip to just above the knee joint. Use arms and upper leg to support torso. Cross one leg over the other, lean forward, and externally rotate the hip.
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.