Strengthening Exercises for IT Band Syndrome

The following is for information purposes. We recommend seeking professional advice before beginning a rehab program.

The hip abductor muscles (especially tensor fasciae latae and gluteus medius) should be strengthened to help control the inward movement of the knee when running and walking.

Heel drop

This exercise strengthens the muscles that stabilize the hips.

• Stand on one leg and slowly squat down on the affected leg as if you are going to step off the step.
• Don't let either side of the pelvis drops down.
• This should only be done if the knee is free of pain and inflammation
• Perform two sets of as many as you can comfortably manage. Try to get the number in each set equal. Have a minutes rest in between sets
• Gradually increase the number you perform, up to 3 sets of 15-20.
• Repeat the exercises every day

Clam exercise

• Lay on your side with the knees together and bent with the feet in line with your spine.
• Keep the feet together as you lift the top knee up as far as comfortable.
• Ensure you keep your back still and do not rotate backwards to increase the range.
• It may only be a small movement initially but this will improve as your strength increases.
• Start with 2 sets of 10 if you can , and gradually increase to 3 sets of 15-20.

Hip abduction

• Use a resistance band wrapped around the ankle.
• Pull the leg out to the side, keeping the knee straight.
• Slowly return to the start position and repeat.
• Start with 2 sets of 10 and gradually increase to 3 sets of 15-20