Home Based Treatment for Right Sided IT Band Syndrome
In the midst of Corona Virus, with gyms being closed, you may find yourself doing more walking/jogging outdoors. Often this increase in lower body activity can flare up your IT band, causing what we refer to as IT band syndrome.
What is the IT Band and what is involved with the Syndrome?
This is a long thick band of connective tissue running from the outside of your pelvic bone all the way down the outside of your knee. The outer knee is where this pain is often most severe. The cause of this is likely weakness throughout the back of and outside of your hip and/or tightness in these areas. Additionally, the outer most quadriceps muscle inserts into the IT band, and can also be a cause of this irritation. Here we demonstrate stretches for the muscle surrounding the back and outside of your hips, strengthening exercises for this area, and a foam rolling exercise to help to break up any restrictions you might have throughout your outer quadriceps and/or IT band
Stretch 1: Faber stretch, or figure four stretch pushing knee away, 3 x 10” hold, gradually increase time of hold to tolerance. Performed both sitting up, and lying down
Stretch 2: Fadir stretch, or figure four stretch pulling knee towards opposite shoulder, 3 x 10” hold, gradually increase time of hold to tolerance. Performed both sitting up, and lying down
Clamshell: Band used here, but if you don’t have a band, refer to next exercise (side plank hip lift). Designed to strengthen outer hip. 3 x 10 repetitions
Side Plank Hip Lift: Knee, hip, shoulder in a straight line. Lift hip from surface, squeeze glute muscle, lower back down with control. Designed to strengthen outer hip. 3 x 10
Bridge: Feet hip width apart, flatten lower back, lift hips from surface, squeeze glutes, lower back down with control. Designed to strengthen back of hips. 3 x 10
Single Leg Bridge: Perform when bridging is no longer challenging. Keep hips level as you push through one leg to lift the hips from the surface, squeeze glute, lower down with control. 3 x 10
Foam Roll: Outer quadriceps then transition to IT band. Roll slowly, which may be uncomfortable, but it will improve with repetitions and be more beneficial in the long run. 10 each way
Written and Demonstrated by DPT: Travis Herald and PTA: Alexis White