IT Band Pain Syndrome
Week 1
The first week of IT Band Syndrome recovery consists of stretches to relieve tension in the muscles which attach to the IT band. We will also introduce one non-weight bearing gluteus medius strengthening exercise to activate this muscle and stabilize the femur. Stabilizing the femur helps to reduce some of the friction leading to pain on the outside of your knee.
Scraping
Scraping IT Band

Key Points

  • scrape hip to knee
  • use the convex edge
  • scrape for 30 seconds
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Scraping Quads

Key Points

  • bend the knee
  • use the concave edge
  • scrape for 30 seconds
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Scraping Hamstrings

Key Points

  • straighten the knee
  • use the convex edge for stronger pressure
  • scrape for 30 seconds
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Stretching
IT Band Stretch

IT Band Stretch

Key Points

  • keep knee straight
  • hold for 30 seconds
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Sidelying IT Band Stretch

Key Points

  • keep hips stacked
  • kick top leg back then let it hang
  • hold for 30 seconds
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Strength
Sidelying Hip Abductions

Key Points

  • keep hips stacked
  • lower down slowly
  • 2-4 sets of 8-12 reps on each leg
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