ITB REHAB ROUTINE. 1. LATERAL LEG RAISES x30 per leg. 2. CLAM SHELLS x30 per leg. 3. HIP THRUSTS x25 per leg. 10 steps R. 10 steps L x5 sets. 4. If you suffer from ITBS or IT band pain, you might want to consider some rehab work. This simple routine will help you run better and feel great. It happens too often to many runners—you feel great and set out for an easy run, only to feel the twinge of Illiotibial Band Syndrome (ITBS) on the outside of your.


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The iliotibial band, commonly referred to as the Itb rehab routine band or ITB, is a large piece of connective tissue made itb rehab routine fascia in this case that runs down the outside of your thigh from the hip all the way to the shin. ITBS occurs when the iliotibial band is so tight that it rubs up against bone.


What are common symptoms of ITBS? Issues associated with the IT band can vary from person to person, and from one season to the next. Some individuals may experience mild discomfort and can correct the issue itb rehab routine quickly.

Others develop itb rehab routine ITBS and need to take significant time off of their activity usually running and take a good look at biomechanics when itb rehab routine begin running again.

Symptoms include a small bruise-like spot on the outside of the knee, possible swelling, pain or discomfort on the side of the hip or on the side of the knee sometimes bothand difficulty going up and down stairs.

How do I fix it or avoid it completely?

Iliotibial Band Rehabilitation (or, ITB Rehab!)

itb rehab routine The root cause of ITBS can be attributed to weak hip stabilizer muscles, biomechanics such as over-pronation or supination, road camber if you run on the same side of the road day in and day outuneven leg length, and high or low arches.

There is also evidence to support a relationship between tight quadricep itb rehab routine and IT band tightness. Contrary to popular belief, the best way to roll out your IT band is not on the IT band itself.

The connective tissue is already inflamed and painful, so why make it worse?


I had a horrible bought of iliotibial band syndrome last May and I never want to repeat it. As such, I sought out medical help — ART, Graston, rolling, and itb rehab routine have all become the name of my game.

My routine consists of following this awesome video I found on YouTube.

10 Exercises to Treat IT Band Syndrome

I highly recommend it. Lift your leg and itb rehab routine back down. Do this 30 times per side. With heels locked together, lift your knee up and back down.

How to Aggressively Treat IT Band Syndrome | ACTIVE

Do this 30 times per leg. Lie on your back with your weight itb rehab routine your upper back between the shoulder blades and your feet. Keep your arms at your sides or cross them over your chest.

Lower your butt itb rehab routine to the ground and thrust upward by activating your glutes and driving your heels into the ground.

A more advanced version is the Single Leg Hip Thrust. Lift one itb rehab routine so your weight is all on one leg and your back. Repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis.


Lie on your side with your feet propped on an elevated surface about feet off the ground. Push your bottom foot down and lift your torso using itb rehab routine hip muscles while keeping a stable itb rehab routine. Return to the starting position. With your knees slightly bent in a squat-like position, take ten steps to one side.

This is one set.

  • Iliotibial Band Rehabilitation (or, ITB Rehab!) - Running on Happy
  • 10 Exercises to Treat IT Band Syndrome – Competitor Running
  • How to Aggressively Treat IT Band Syndrome
  • What Is IT Band Syndrome?

A more advanced version includes a Thera-band or loop of rubber tubing around your ankles.

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