Iliotibial Band Syndrome Exercises for Runners – How to Fix Your Knee Pain

Iliotibial Band Syndrome Exercises for Runners – How to Fix Your Knee Pain


– In this video, I’m gonna
show you three exercises you can use if you’re
struggling with ITB Syndrome. Iliotibial Band Syndrome
affects so many runners and as part of an ITB
syndrome rehab program, you need to make sure that you’re covering mobility work, stability
and activation work and strength work for those
all important glute muscles and in this set of three exercises, I’m gonna show you how you can cover off all those things in one go. Okay, so for the first of our exercises in this ITB Syndrome routine what I want to do is show you a stretch for Tensor Fascia Lata, TFL, the little muscle that lives up around the outside of the hip and when TFL gets tight, because of the way in which it blends in to the Iliotibial Band, the ITB, it can start to cause extra
tension through the ITB which can be contributing
to ITB Syndrome itself and that pain around the
outside of your knee. So let me show you, let Marcus show you, a simple TFL stretch. Marcus, I’m gonna get you
to put your right leg, sorry, your left leg up
onto the step for me, or onto the box here, and the box should be at around
about knee height for you so let’s just test that out to begin with. About knee height? – Yep. – Spot on, perfect. Okay, so let’s get up onto
the box with that left foot. Now, in this position,
what I want you to do is step across yourself
slightly with that other leg, okay, the standing leg. So you should be slightly crossed over. I want you to try, although
you are crossed over, to keep the hips square
on and in that position squeeze your butt and push
your hips forwards a touch. You should feel a bit of a
stretch through your hip flexors as much as anything else. How we are gonna turn
that hip flexor stretch into a TFL stretch specifically is reach up and over with this arm. Okay, now with this arm
reaching up and over we’ve created almost a
kind of bowing type effect through, in your case, the
right hand side of your body. Try and keep this knee straight, try and keep the hips pushing forwards and try and reach over towards the wall and you should feel a good stretch through the outside of the hip. Can you feel that? Good, good. I’m gonna get you to
hold that to begin with just for 20 seconds, just
statically in that position and then we can add a bit of movement and what I want you to do
is combine the movement of pushing gently forwards with the hip, it doesn’t have to be big movements, of one inch movements, push forwards with the hip as
you reach across to the wall and that, it’s not a bounce, it’s just a definite, intentional
drive forwards and back, should start to feel a little
bit deeper as a stretch. Can you feel that? – Yeah. – Again, if there’s any pain; stop. But you’d do that two or
three times on each side. As well as these rehab exercises, if you’re a runner who’s
struggling with ITB Syndrome be sure to check out the
link down in the description because there’s an article on my website which goes through all
the underlying causes which you need to know about, you need to understand, you need to be able to deal with to be able to overcome ITB Syndrome and your knee pain. Do check out that article, there’s also a free download
as part of the article which you can get your hands on to give you another set of
resources for ITB Syndrome. So, the second exercise in
our ITB Syndrome rehab routine is all about strengthening glute med. Gluteus Medius, one of
the important hip muscles, really helps provide lateral
stability around the hip. So if you see a runner
who’s doing a lot of this as they’re running then
that is an indication that glute med isn’t doing it’s job. It’s not providing that lateral stability and when we lack that lateral stability muscles like TFL, the muscle
that we started stretching in the first exercise, end up overworking. So a lot of the time the
pattern we see with ITB Syndrome is weak glute med, overly tight TFL, therefore too much tension
through the ITB itself. So, an exercise Marcus is
going to demonstrate now is fantastic for strengthening
through glute med itself. Marcus, let’s get you lying on the floor in a long, kind of side line position. Fantastic. And what I want you to do to begin with, exactly as you have done here, is create a cradle for your head. So the arm that’s on the ground, you’re going to bend it at the elbow and at the shoulders just
bring yourself up to a position where you can, with your hand,
just cradle under your head so you’re not just leaving
your head flopping down onto the ground. It should be comfortable
there for you, yeah? Perfect. At the other end I want you
to focus on the lower leg and create kind of a figure four here. So this figure four is going to create a lot of stability for you. Okay, that should feel like a comfortable, yet strong, position. It’s kinda like I’m putting
you in the recovery position here a little bit but
obviously not as you would do. However, what I want to do is
make sure that looking down hips are stacked, shoulders are stacked. I don’t want you rotated out, I don’t want you rotated in. Kinda like we’d coach side
plank in some respects, we want everything nicely in line but then we’re gonna
work with this top leg. I want you to keep yourself
straight at the knee, okay, and from here I want you to do two distinctly different movements. Okay, firstly we’re gonna come up and I want you feel like
leading with the heel. So you’re gonna come up and
then you’re gonna come back. Okay, and you’re gonna hold
that position for 10 seconds, up and back, so we’re abducting
the hip against gravity and we’re extending the hip
in that abducted position. And as I’m talking this through, you should be starting to feel glute med beginning to work hard there. Okay, you’re gonna come
in and down, and relax. Okay, we’re gonna do that again. Up and kick back. You should feel with that kick back that you’re able to feel
glute med kicking in, strong activation there, but I want you to avoid the
tendency to, as you kick back, rotate back with the hips, okay. We’re gonna keep them stacked. If you do have a tendency
to rotate back with hips, what I want you to do is take this top arm and reach over there towards the camera. That is taking you out
of this stacked position with the shoulders,
creating a bit of rotation through the torso but with this rotation is winding you up so that you
can’t rotate the opposite way with the pelvis, it
keeps your pelvis honest and therefore forces you
to work through the hip. I know I’m supported you there so hopefully you’re not working too hard. We’ll try again now with this reach. And kick back, that
should feel very glutey. – Yep. – Yep? Okay, we’ll be looking for
10 times 10 second holds with this on each side. If you get really good at that, you can start extending out
the time period holding wise to a point where you’re even
up and hold for 30 seconds and you do 30 seconds on each side, two or three times through. That’s a real challenge. 10 times, 10 second holds is a good place for you to kick off. Okay, so the third and final exercise in this little collection of
ITB Syndrome rehab exercises is what we refer to as a fire hydrant. So we’re gonna start out just
so far away from the wall that you can, without having to lean over, just give a little fingertip touch. So come across just ever so slightly. There we go. So the wall is there for
stability, nothing more, you’re not gonna be relying on it. We want to work specifically
on single leg stability. So it’s an interesting exercise
’cause you’re going to be balancing on one leg but really the work is going to be done with the other leg but you’ll feel the effort
when it comes to stability in that standing leg. So what I want you to do
is on this standing leg, so we’ll use your inside
leg relative to the wall, so your left leg is the standing leg, you’re gonna just slightly bend the knee and just bring the other
leg off the ground, just picking your heel
up so that you’re in this kind of figure four type position. Lovely. From there, what I want you to do is focus on a similar movement
to the movement we had in our side lying leg lifts, okay? So our glute med exercise. I want you to drive out against the band and then back slightly with the heel. Okay, and then you’re
gonna come in and back. Good. We’re gonna work through those, we’re gonna do 20 of those. Keep it more of a bend in
the standing leg if you can. Little pitch forward with the torso, it’ll help you get a
little bit more extension through the hip, or relative
extension through the hip, keep your chest up. Good. Out and push back. What can you feel? – Both these sides. – Yeah, it’s a really good exercise because it challenges your
glutes in two different ways on the two different sides. So to create this abduction and extension you’re having to work through those glutes on the moving leg against
the tension of the band but the tension of the
band is also trying to pull this standing knee in towards the midline. Can you feel that? You’re having to work really
hard on the standing leg around the hip, again those glutes but in a very different way
to produce the stability. Do you wanna turn
yourself around and do 20 on the other side as well? – Yeah. – Good, so standing
knee, little knee bend, gently pitch forwards, okay, and then pull and kick
back and in and back. Don’t rush the movement, work for the bigger
movement you can control if that makes sense. So after a point, as you pull out, you’d have to pitch over to the side. I don’t want you to do that, it’s only working through
the size of motion that you have the control of and over time fatigue will start to creep up. Now, of course, you’ve
also just had the benefit, or challenge, of having
the legs doing the opposite on the previous set so
you’re probably carrying a bit of fatigue into this set as well. Can you feel that on the standing leg? – Yeah, yeah. – Not surprised. Again, I’ve said sets of 20 for Marcus ’cause I know he’s good for it but if, for you, after 10 or 15 you’re starting to really feel this and stability and form
goes out of the window then break at 10, break
at 12, break at 15. Give yourself a bit of a shake, swap legs over and go again. Form is everything with these. If you found this video helpful, don’t forget to go and check
out the 30 day challenge on the Kinetic Revolution website. Again, the link is down
in the description. It goes way beyond ITB rehab. It’s all about introducing
you to a regular routine for mobility work, strength
work, stability work, all the injury prevention
work that we need to, as runners, make sure
that we make time for in our program. It’s a free resource,
just head on over there, throw your email in and
get the full program.

9 comments on “Iliotibial Band Syndrome Exercises for Runners – How to Fix Your Knee Pain

  1. James Dunne Post author

    Have you suffered from IT band syndrome before? 🙈
    Leave a "YES" below in the comments if you have… ⬇️⬇️⬇️

    Reply
  2. Chaz Sizeland Post author

    Nice video James, will this help with a piriformis issue too? Very tight there but it also feels tight/sore on the outside of my hip too, although no knee pain

    Reply
  3. Ben Larpent Post author

    Yes! Thanks for these – very useful. Have been doing Bulgarian Split Squats and other glute strengthening exercises as advised by my physio. Will incorporate these into my routine. Always find the excercises that require good balance really hard because I'm a bit flat footed/knock-kneed!

    Reply
  4. Ben Janson Post author

    Another great video James, I will introduce the last 2 exercises into my rehab as I’m already doing the 1st exercise . Lucky me I have weak glutes poor hip mobility tight tfl and hip drop as bad as you demonstrated in this video

    Reply
  5. Ben Janson Post author

    Once you get itb syndrome how long does it generally take to recover from assuming you are doing a rehab routine like this one demonstrated in this video. Thanks James and keep the videos and articles coming👍

    Reply
  6. Ben Janson Post author

    Self diagnosed YES as I have severe hip drop and weak glutes and a mad sack of fluid buildup on my right knee, oh and I also have lateral pelvic tilt which I have been working on for the last 12 weeks.its all slowly coming together and getting better

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *