Mobility and Strengthening for IT Band Syndrome

In my previous writing, I talked about how a tight IT band can cause hip and knee pain. Here are a few simple mobility and strengthening exercises that can get you back to your normal activities pain free. It will take a few sessions to notice a difference. Don’t stop your exercises just because you start to feel better. Continue to perform them for a coupe weeks after being symptom free for one week. This allows your body to adjust to the change and reduces the chance for it coming back.

You don’t have to do all these exercises at once. If it seems overwhelming, try the mobility exercises first. Once that becomes a routine, then add in one strengthening exercise at a time.

Mobility Exercises

Mobility of your musculature plays a crucial role in the mobility of your IT band, since it connects directly to your muscles. If your muscles are tight and have decreased mobility, it puts tension on your IT band thus increasing your chances of developing symptoms.

IT Band Stretch 3 for 30 seconds

This stretch can be performed anywhere. Stand with the affected leg behind your other, as seen in the picture below. If balance is an issue, you can use a table or wall for support. Gently lean your trunk away from the affected side, sticking your hip out as well.

Foam Rolling IT Band 1-2 minutes

Place the foam roller at the top your affected side. Your other leg will cross over in front as seen in the picture. Your arms and unaffected leg are what moves you throughout this motion. Roll from the top of your hip to your knee. This can be very uncomfortable, if you can only tolerate it for 15-20 seconds, that is fine. Work up to longer periods of time.

Quadriceps Stretch 3 for 30 seconds

There are many different ways you can perform this stretch. I am going to show you one on your stomach and side. Your goal is to bring your heel to your buttock without twisting your body. If you need a strap, I know I do, you can use a long towel, a sheet, or a dog leash.

Hamstring Stretch 3 for 30 seconds

This can be performed laying on your back or in a chair. You want to make sure to keep your knee as straight as possible. It should be a gentle stretch. If you knee starts to bend, back off a little.

Piriformis Stretch 3 for 30 seconds

Once again, this can be performed on your back or sitting. If you are performing it on your back, bring your affected knee across your body. Try not to twist your back, you should feel it in the middle of your buttock. If you are performing it while sitting, sit like a “gentleman” with the ankle of the affected leg on your other knee. Then lean forward and push your knee away from you.

Strengthening Exercises

Typically, if there are mobility issues within a muscle there are also muscle imbalances. These imbalances cause certain muscles to work harder causing them to get tighter faster. Here are a few strengthening exercises to help combat the imbalances.

Clams 2 sets of 15

Lay on your side, with your knees bent. Keeping your ankles together lift the top knee. Make sure that your hip does not roll backward, if it does you are lifting your knee too high. Concentrate on contracting your buttock (glute) muscles when you perform.

Prone Hip Extensions 2 sets of 10

Lay on your stomach, preferably with your feet hanging off the bed. Squeeze your glute (buttock) muscle and lift your leg, keeping it straight. Only lift it 2-3 inches off the bed. Try to relax your back throughout this exercise, your glutes should be the muscle working, not your back.

Fire Hydrants 2 sets of 10 each

Start on all fours. Keep your back in a nice straight line. Try not to dip your back or arch. Keep your abs contracted and strong. You are going to lift your leg out to the side, like a dog would when going to the bathroom on a fire hydrant. If you feel your body start to tilt when lifting your leg, you are lifting too high. The highest your knee should come is parallel to your buttock. Concentrate on squeezing your glutes when lifting your leg.

Donkey Kicks 2 sets of 10 each

Start on all fours, keeping your back nice and flat. Activate your abs throughout this exercise. You are going to lift you heel towards the ceiling, keeping your knee bent. If you feel your back start to dip, you are lifting too high. Your knee should be parallel with your buttock.

Multifidus Lift 20 each

Start on all fours, keeping your back nice and flat. Activate your abdominals throughout this exercise. Place a rolled up towel or pillow under one knee. Lift your other knee up off the floor. It will be a small motion, but you should start to feel your back muscles working.

If any of the exercises become too easy, you can either add a weight or increase the repetitions. Remember, you don’t have to start by doing all these exercises. If it seems overwhelming, try the mobility exercises first. Once that becomes a routine, then add in one strengthening exercise at a time. These should be performed 1-2 times a day, 2 is preferred, but life gets in the way sometimes. Enjoy! Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.