Exercises for IT Band Syndrome

The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee. ITB syndrome typically manifests as lateral knee pain and is one of the most common overuse injuries occurring in 12-25% of runners and 12.5% of cyclists.

While stretching may help temporarily reduce pain in some people, research suggests that affected individuals should focus on incorporating exercises that strengthen the hip ABDuctors and motor control exercises designed to prevent the affected limb from deviating away from neutral when standing on one leg as this may sensitize the region.

Give the following exercises a try and let me know if you have any questions. In general, each of these can be done for 3-4 sets of 8-12 repetitions and performed 2-3 times per week. On the standing exercises, focus on keeping the knee aligned over the foot.

References:

1. Seeber GH, et al. THE TENSILE BEHAVIORS OF THE ILIOTIBIAL BAND - A CADAVERIC INVESTIGATION. Int J Sports Phys Ther. 2020.

2. Baker RL, et al. Differences in Knee and Hip Adduction and Hip Muscle Activation in Runners With and Without Iliotibial Band Syndrome. PM R. 2018.

3. Aderem J and Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders. 2015.

[christinebeyer]

Nach einer Hüft Tep OP bei mir nicht mehr so möglich 🤔Seitlich im Liegen schon garnicht, minimal mehr nicht Ich höre immer nur die Hüfte sitzt gut !Die Muskeln werden nie beachtet.Kann auch keine Kniebeuge, muss das Bein immer weg strecken beim leichten Bücken.