ITB Exercises

These are two tests (single leg jump and step down) you can do yourself to see if you have increased knee valgus (knee caving in) and decreased control at the hips. This can be a risk factor for ITB Syndrome. Notice the knee collapsing in but when he redoes the test he has good control and the knee is landing over the foot.

The most common technique flaw related to ITB syndrome is over striding, Dr. Brittany demos this on the left. On the right she is cued to "step-over" her stance leg. This helps the foot to be pulled under the hips, preventing overstriding.

4 glute exercises to help relieve/prevent ITB Syndrome! Slow and steady is the name of the game. Move with control to strengthen glutes and increase hip stability. Don't let your knee cave-in

Try this band series to wake up the glutes. Top right side march 30 steps/direction, bottom right standing march 30 steps, left hops 30. repeat 3 cycles. You can progress to a dynamic side and standing hop and single-leg hop

The hips don't lie! Tight hips affect tension through the ITB! Post workout mobilize the hips with the Frog(bottom) and reverse pretzel (top). Move slowly hold 2sec x 10 at each position

Proper use of Kinesio Tape can effectively relieve tension and pain from the knee.

Massage therapy has been shown to effectively treat and relieve/prevent ITB by keeping tissues pliable and healthy! (top) lateral stretch of ITB (bottom) fascial stripping of ITB

The position of your feet matter! When the feet are turned out, we tend to see the collapse of the arches which send the knees caving inwards (what we don't want). Turn those feet forward to create external rotation and healthy knees!