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Physio Exercises for IT Band Syndrome | 5 Home Exercises

Today I’m going to share 5 exercises that
will help you fix IT Band Syndrome and get you back to pain-free running. Hey runners, my name is Alina Kennedy I’m a Physiotherapist
and Strength & Conditioning Specialist with IT Band Syndrome is a very common running
injury that affects the outside area of the knee it’s something I see a lot of in my
patients and it can be a very frustrating injury if not treated correctly. Today, I want to share with you five exercises
that I give my patients and these exercises all focus on fixing the root cause of the
injury which is usually a weakness around the hips and glute muscles. All of the exercises I’ll show you today
can be done at home, the only things of equipment you’ll need are a resistance band, so something
like this and a tennis ball, or massage ball. And you can find these exercises plus many
more in the IT Band REHAB program on the Sprint Rehab website. If you’re looking for a comprehensive
step-by-step rehab plan that you can do at home, you’ll find it there, and I’ll post
a link in the description below. So that is a complete Physio-guided 8-week rehab program. The first exercise I’ll show you today is
a glute release using your massage ball. This exercise is really great for pain relief and
massaging out some of those knots and tight spots that build up around your weak hip muscles. To do this exercise, you’re going to sit
on the floor with one leg bent and the other leg straight out in front. Then, place the ball under your glute muscles of the bent leg Then once you find a spot you can either just stay
still and try to relax over the ball, or if you can, gently move your knee in and out
which will create a bit of movement over the ball and help release those muscles even more. You’re going to do this for 60 seconds on
each side. Exercise 2 is a side lying leg lift. For this exercise, you’re going to lie on
your side with your hips stacked directly one on top of the other. Make sure you’re
not twisted around and you feel comfortable. Then, you’re SLOWLY going to lift your top
leg up about a foot away from your bottom leg, then slowly control it back down. The
key with this exercise is to go as slow as possible and control the movement. Anyone
can quickly lift their leg up and down, but doing it slowly with control, takes a lot
of muscle effort. You want to be feeling this one at the top
of your hips, where my thumb is. If you’re not feeling it there, try rotating
yourself slightly more forward. This is usually all it takes, and you should feel it in your
glutes after a few more reps. If you find that after a set of 12 it feels
too easy, you can make it tougher by adding some extra resistance with a band. To do this, loop the band through your feet
and place it just above your knees. Then, get in the same starting position and repeat
the same exercise, so lifting your top leg up slowly and controlling it back down slowly. Repeat this for 12 reps on each side. Exercise 3 is an elevated single leg bridge For this exercise, you’re going to lie on
your back and use a chair, or coffee table to rest one of your heels. The other leg is
going to stay straight in the air, in front of you. Then, to do the exercise, lift your hips off
the ground and press your heel down into the table. You want to lift your hips high enough
that you create a straight line from your knees to your shoulders. As you lift, and especially at the top of
movement, try to squeeze your buttocks to get that glute engagement. If you’re doing this right, you should feel
it in your hamstrings at the back of the leg and in your glutes. And again, we’re going for 12 reps of this
one on each leg. Exercise 4 is an arabesque. This exercise is perfect for engaging your
glutes and also working on your single leg balance and stability. To do the exercise, you’re going to stand
on one leg…. And if you need to, use a wall for balance – it can actually help you get
better control of the exercise, and allow you to feel your glutes more. For the arabesque movement you’re going
to tilt your body forward, AND move your hips BACK as far as possible. This hip movement backwards is actually the
KEY for this exercise – in fact you should aim to feel a stretch at the back of your
leg as you do this. The further back you move your hip, the move you’ll engage your glutes
and the more effective the exercise will be. Remember, if you’re struggling with balance,
use the wall for support. To really get the most out of this exercise,
reach forward with one hand, and simultaneously reach back with your opposite leg to get that
lengthened posture. Again, you want to go nice and slow with this
exercise because the slower you move, the more control you’ll need and the more you’ll
use your glutes and hamstrings. 12 reps of this one on each leg. The last exercise for today, exercise 5, is
going to be the wall squat. For this one you’ll need to stand against
a wall, with one knee bent and pressing into the wall. You want to have ONLY your knee
touching the wall, so not your shoulders and not your hips. Once you feel comfortable in this starting
position, shift your weight in your balancing leg all the way into your heel – you want
your toes nice and light, completely weight free. Then sit your hips back and down into
a mini squat and hold still for 15 seconds. As you hold this position, keep pressing that
knee into the wall, and make sure your weight stays in your heel. The position of this exercise is really important
because you want to make sure that you’re not leaning forward into your knees so as
you get into the squat, you want to focus on moving your hips back as far as possible.
You’ll notice that my knee stay almost vertically above my ankle, and it doesn’t really don’t
go forward much because I’m lowering with my hips, not with my knees. If you get this position right, you should
quickly start to feel that burn in your glutes, behind your hip. You’re going to repeat this for 6 reps on
each side. So those are 5 exercises that I give my patients
to treat IT Band Syndrome, and I hope you can try them out at home today. If you’re looking for a more comprehensive
rehab plan, go check out and you can sign up to get the IT Band Rehab program
where you can get a complete 8-week rehab plan that you can do at home. As always, if you have any questions, please
comment down below and don’t forget to subscribe to get more exercises and running Physio tips! See you next time!

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