Conditioning: Phase 2

The following is the second of four phases that will guide you from IT Band Syndrome toward healthy running. Progress from each phase as instructed.

Duration: 2 Weeks (at least)
Goal: Introductory Loading and Strengthening
Frequency of Exercises: 3 x per week (day off in between)
Warm Up: For at least 5 minutes before activity (e.g. Pre-Run Warm up).

Squats (With Band): 3 x 8 reps (slowly: 3 second down, 3 second up). With legs parallel, come slowly straight down towards the ground by bending your knees. Perform this exercise very slowly, going into mild pain (<3/10). Bend until 90 degrees of knee or by pain level. Purpose: increase load capacity of the knee and IT Band.
Single Leg Glute Bridges: 3 x 12 reps. On your back with one knee up. Bring hips up and down slowly. You should feel muscle work on the thigh and hips. Purpose: increase demand on glute muscles to reduce risk of knee caving in.
Single Leg Balance (Moving): 3 x 30 seconds (each leg). Stand with both hands on your hips and your feet directly under you. Keeping your pelvis as stable as possible, bring one leg up without causing your pelvis to tilt or rotate. Once stable, bring one leg slightly up, moving it out, forward, out, and then back in an arch-like motion. Purpose: improve postural balance and stability.

Side Planks: 3 x 30 seconds (each side, or until fatigue). With elbow aligned with shoulders, come up on your side. Keep your body straight throughout. Purpose: strengthen hips to prevent internal rotation of the hip when landing.
Front Plank: 3 x 30 seconds or until fatigue. On your elbows and knees, bring your knees off the ground and hold. Try to keep your body level throughout this exercises by keeping your hips level and engaging your abdominals and glutes. Keep your elbow below your shoulders and push up to engage your scapular muscles. Purpose: strengthen core and glutes for running form stability.
Rose Hips: 3 x 12-16 reps. On your side with your body straight, bring your lower leg up for stability. Your top leg, with toes biased downward, goes up and down slowly to recruit muscles on the side of your hip. Be careful not to let your top hip come forward (easiest to do this along a wall to prevent compensation). Purpose: strengthen hips to prevent internal rotation of the hip when landing.
Walking and/or Biking, or can begin a Run/Walk Progression.

Stretching:
- Calves: 1 minute per side. Standing with one foot back, place your toes on a half roll or rolled up towel to increase stretch. Lean forward while keeping your knee straight. Purpose: improve calf mobility to decrease strain on the IT band.
- Quads: With one leg on the table/couch/bed, the other leg is off the table. Grab a belt or two (or Resistance Strap) and hook one end on your foot that is on the table. With your body aligned up straight, begin to pull your heel towards your hips until you feel a moderate stretch in the front of the thigh. Hold for at least one minute. If pain increases, place a towel under your thigh to pre-stretch the quad.
- Hip Flexors: In the kneeling position with your arms supported on the wall, engage your abdominals by doing a posterior pelvic tilt (i.e. low back is flattened with a limited curve). Engage your glutes on your kneeling side and keep your body as a unit until you feel a stretch in the front of your hip. You may increase your stretch by leaning away from the side.
Ice: 10 minutes.

TO GRADUATE TO PHASE 3

Meet the following criteria for at least 4 consecutive exercise sessions:

Required: Complete 10 squats (no band) without pain
Required: Able to bend knee fully without pain
Ideal: no tenderness to touch on the IT Band

Principles of IT Band Syndrome: A Review

CAUSE – overuse with increased compression forces
NEED – strengthen glutes and reduce quad/IT band tension
PLAN – offload IT Band, gradually reloading it per pain tolerance

Still Need Help?

You are welcome to meet virtually with our PT for additional feedback and assessment. Otherwise, continue to the next step to learn how best to manage the pain from your injury.