IT Band Pain Syndrome
Week 3
The stretches for week 3 of IT band syndrome recovery focus on the quadriceps and hips. The strength exercises focus on the smaller glute muscles which will help keep your pelvis and femur stable to reduce tension on the IT band.
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
Cattail Stretch

Key Points

  • pull bottom leg backwards
  • keep your hips stacked
  • hold for 30 seconds
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Figure 4 Twist

Key Points

  • keep shoulders on the ground
  • push top knee away from you
  • hold for 30 seconds
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Strength
Clamshell

Key Points

  • keep hips stacked
  • keep feet together
  • 2-4 sets of 8-12 reps on each side
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Monster Walk

Monster Walk

Key Points

  • very small steps
  • keep tension in the band
  • keep your knees in line with your toes
  • 2-4 sets of 8-12 steps each directions
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