IT Band Exercises. Full Rehab Routine For IT Band Pain Relief.

Looking for IT band exercises to fix your IT band pain? Here is all you need to know about IT Band Syndrome and a full IT Band Rehab routine to get you out of pain. AS ALWAYS Please check with your doctor or physical therapist before starting this or any exercise routine. Honor your body and if an exercise increases pain STOP and see a doctor.

This routine can help heal your IT band injury within a week or two if it’s a minor case. (If the pain persists, find a doctor who specializes in running injuries.) For the workout, you will need:

How To Safely Return To Training💪

As you get stronger and your symptoms subside, test the injured leg with short exercise that can be extended as long as the pain is not causing a limp or any compensation. Strides can sometimes be performed early in the treatment phase shorter and faster exercise often does not make the injury worse. Recovery time depends on many factors such as the length of time you have been injured and biomechanical aspects of your stride. ITS ESSENTIAL to continue strengthening after you have resumed training to prevent further pain or episodes. I always tell my clients to "do their homework" before their "fun runs" and races. If you consistently keep your butt muscles strong, you won't be sidelined by as many injuries or pain. Use the IT band exercises and video above on a weekly basis to help you avoid injury and kick butt at life.

I hope this IT band exercise routine helps you heal your IT band injury and get back into exercise safely and successfully! Please let me know if you try this routine in the comments below. Have you ever had IT band pain? Have you don't strength training to feel GOOD again?? I'd love to hear your comments and thoughts below.

Positive Feel Good Fitness,
-Caroline Jordan

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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[Eudaimoniath]

I just want to say that I started doing this workout 3x per week a couple of years ago when I injured my IT band training for a marathon. I believe that this workout is really what allowed my IT band to heal properly, and what allowed me to complete my first marathon successfully this past October (2021). I still do it 2x per week just to make sure my IT band stays happy 🙂. Thanks so much Caroline!!

[huebinhtrinh]

Not only are your exercises spot on for IT band problems you actually do it ‘with’ us for the required reps which not every YouTubers do. I watch this video daily because I can follow along. Thank you so much.

[RulerSakura]

I have been following this video every week for the past 6 months and it fixed all my IT band issues in two weeks! My IT Band issues have not come back even though I have been ramping up my training. Thank you Caroline for showing me the cure to my injury!

[bethlipovic]

3 weeks with ITBS; working with a physio atm, but your video absolutely supports the same exercises he has me doing. Its awesome to do my exercises "with you" instead of on my own. I was devastated to be sidelined but now realize that I need to be a smarter runner and exerciser as I age into my mid 50's after decades of running. Thank you so much for this informative video.

[GiadaTrovo]

Exercises start at 2:58.
P.s. Thanks for this amazing routine!

[duafierce]

I've been suffering pain for a week now until I stumbled upon this gem. This relieved me a lot of pain upon first try. Will definitely keep doing this! Thank you so much, Caroline! Good health be with you always

[piety]

Great video, it has been recommended to me by a friend of mine. Suffered with an irritated IT band from overuse on a bike. Did this exercise for a few weeks and now I’m riding stronger than ever, thank you so much

[Jujubeaeri]

I’ve been suffering from IT band syndrome for over a year and I’ve looked up numerous YouTube videos on this particular problem. This is by far the best video I’ve come across!! The bands really make a huge difference in the outcome! Thank you so much!!

[sarahbenmusic]

Been doing these (except the stretching part at the end) and added foot core strengthening. I did it for 2 weeks, 3 times a week.
I ran two days ago for 35min with no knee pain or IT band pain. I used to not be able to run for more than 18min without pain. And this had been going on for 6 months!
My glutes were clearly weak and needed more strength and needed to be activated for when I run. It worked for me. I'll post here if the pain ever comes back! The foot core exercices are really good too and I added one side Romanian deadlifts too. I did all the exercices on both legs (the pain was on my left knee), it's important to keep the balance and work both sides equally. I'll keep doing these exercices for a month at least :) !

[susangarrett]

I LOVE seeing changes from my IT band pain just after doing your exercise routine 2 times~ THANK YOU Caroline, you are a fabulous coach!

[LORDofAllCOMBAT]

I am a lot-lizard on my days off and Saturday night was really painful for my knees. Extended periods of time in that position was very painful and was affecting my performances. This video is just what I needed. Thanks a bunch!!!

[sofiadougherty]

Thank you! I’m an active 57 yo RN/classically trained ballerina -on my feet lots! My sister diagnosed my L side IT band issue & your video is perfect 💕

[markhammond]

IT band exercises that really work! From hobbling down stairs the day after a 5k run (first exercise in ages) to running again painlessly a week later. Just need to remember to do these exercises regularly to avoid problems in the future. Excellent video - thanks for sharing.

[lightken]

Thank you soooo soooo soooo much.
You are like an angel to me after watching lots of videos and all searching up i found you. This was by far best video.

I was struggling with it band from past 1 and half month and this band thing is crazy. It helps alot. It showed result in 3 days itself.

[BleuCaramel]

I loved doing this routine and I'll make sure to come back to it regularly to prevent my IT band syndrome from coming back. Thank you so much !!

[cynthiahausamann]

I liked your sense of humor and I feel like you really understand how I feel with this IT Band problem.

[susysalcedo]

I have mild IT pain and have been searching for a while for a good YT video, this one was perfect! Still do these exercises every week!

[srinarayanan]

You are incredible! I suffer from IT band syndrome. I hope to gain strength through your videos. Thanks!

[micahramsey]

Thank you. I’m training for a 50k. Monday I got knee pain at 12 miles. I pushed through to my 20 miles because I have 10 weeks to add 10 miles, no wiggle room. My friend showed me that my pain is my IT Band. I’m looking forward to checking out your blog!

[joycechen]

Thanks! After following your instructions in the video, my IT band pain is so much relieved.