IT Band exercises?
crittergirl222
Posts: 120 Member
This damned IT band is driving me crazy. I have a foam roller and have started using it, but what exercises have worked for you?
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Replies
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(1) The myrtl routine: http://www.njsportsmed.com/files/myrtl_routine.pdf
(2) IT Band rehab exercises: http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
Especially hip hikes (in the second). If I had to pick one hip exercise to ward off ITBS and runner's knee, it would be hip hikes. No question. I do 30 per leg every day. Off a step is easiest.0 -
My IT band problems stem from sleepy glutes since I sit on my butt all day. I do supermans, focusing on making sure the leg raises come from my glutes and not my hammies, and I do leg balancing exercises, bridges, and try to do more standing generally.0
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I've found these couple of stretches (particularly the last 2 the "meditation" looking one and the knee over knee one) have helped me soooooo much. I do them almost every day. Gives me a great stretch and less pain!
https://youtu.be/x30rjVT-TLo0 -
Ohhhhh and I love leg swings before a run.0
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Lunges, body weight squats, and one legged deadlift with light weight to help strengthen your quads and hamstring too. That was the only thing that saved me.0
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Foam rolling, leg swings before and after running, and definitely static stretching after a run. Good luck!0
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Such great advice. Thanks, all! I think I have a plan now. Fingers crossed. One more question-today I kind of felt it on my run, so I scaled back to 20 minutes and then cross trained on the bike. I can still run as long as I don't push too hard, right? There is no pain at all, just tightness throughout the hip and knee.0
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