IT Band Pain Syndrome
Week 2
Proper alignment and biomechanics of the pelvis, femur, and tibia are all important for relieving symptoms of IT Band Syndrome. The exercises this week will strengthen but muscles responsible for maintaining this stability.
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
Forward Fold IT Stretch

Key Points

  • cross one leg behind
  • feel the stretch in back leg
  • hold for 30 seconds
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Strength
Glute Bridge

Key Points

  • engage your core
  • knees in line with toes
  • 2-4 sets of 8-12 reps
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Resisted Ankle Eversion

Key points

  • keep 90 degree angle in the ankle
  • 2-4 sets of 8-12 reps on each foot
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