Conditioning: Phase 3

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

Duration: 3 Weeks (at least)
Goal: Progressive Loading and Mechanics
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).

Split Squat: with weight, load to mild pain (<3/10), 3 x 8 reps slowly (3 second down, 3 second up). Standing with one leg forward and the other leg back, come slowly straight down towards the ground by bending your knees. Your body should not lunge forward during the movement. Come slowly back up and repeat movement. Purpose: increase loading and tensile capacity of the IT Band to withstand forces.
Captain Morgans: (each side, along wall) 3 x 30 seconds or 3 x 8-10 reps. Near a wall, stand straight and bring your knee up nearest the wall; use a ball, but if you don’t have one you can just use the wall. Keeping your torso straight with hands in front, begin to squat down by bringing hips back then bending knee. On one leg, without that knee caving in, push your knee hard against a ball/wall. If it’s too easy, it can go up and down slowly. Should primarily feel hip and thigh muscles working. Purpose: increase strength in the glutes to reduce inward rotation of the knee.
Single Leg Balance (Running Man): 3 x 30 seconds. Stand with both hands on your hips with your feet directly under you. Keeping your pelvis as stable as possible, bring one leg up without causing your pelvis to tilt or rotate. Bend the standing leg slightly, and go through a running motion with the other side by bringing the leg backward and forward. Purpose: improve balance and stability.

Side Planks (Leg Up): 3 x 30 seconds with leg up (each side, or until fatigue). With elbow aligned with shoulders, come up on your side. Keep your body straight throughout. Purpose: increase calf strength to support the knee when loading.
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 exercise 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.

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.
Side Steps (With Band): 3 x 12 steps each direction (some pain okay). Place the band around your foot/ankles, step side to side in a slight squatting position while keeping your body aligned and your feet facing forward. You should feel muscles working on the side of your hips. Purpose: increase glute strength to reduce knee caving in.
Run/Walk Progression.
Jump Roping: 3 x 30 seconds to begin plyometric loading.

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.

TO GRADUATE TO PHASE 4

Required: No pain with split squats or squats with weight for 4 consecutive exercise sessions.
Required: Jog/walk intervals without pain on a flat surface
Ideal: Can hold a side plank for 1 minute (each side)
Ideal: Can hold single leg glute bridge for 1 minute (each side)
Ideal: Quad flexibility to hips – able to bring heel to hips with minimal stretch while you’re lying on your stomach

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.