EXERCISE

Exercising your hip and glute muscles is the number one, proactive step you can take in preventing and rehabilitating ITBS. Certain hip and glute exercises are highly recommended because they specifically strengthen these areas, which in turn, build a strong support for your IT band. Building these muscles will support the adductors (the inner thigh muscles) and create a strong, balanced system. Powerful hip muscles will help “control the rotation of the femur, the position of the pelvis and ensure the IT band is not compressed or ‘pulled away’ from the hip.” (Fitzgerald, 2015) Below are a series of exercises that you can perform at home or at the gym. You may also use what they call an “IT Band band” which is just a rubber band you can place around the legs and ankles for resistance while training. Again, if there is any unusual pain, immediately stop and re-examine your technique or postpone the exercise all together. Start out slow and build your way up for each exercise.

HIP THRUST

Start by laying on your back with your feet flat on the ground. You can have your arms by your side or you can cross them over your chest. Raise your buttocks slightly off the ground and slowly thrust upward. Support yourself with your upper back and continue to raise your buttocks off the ground with your hip muscles. You can perform this step as many times as needed. If done correctly, you should start to feel a burning in your inner thighs and hip muscles.  

HIP HIKE

This is a simple and non-invasive stretch that should be easy to work into your daily routine. Stand on some sort of block or step with both feet. Allow one foot to hang off the step and slowly drop that foot down a few inches below the pelvic line. Then use the strength of your hips to bring that side of your body back to the level position. Repeat the same steps at least 15 times, then switch to the other side. You can do several repetitions on each side; some people start off with 2 sets of 15 on each side.

SIDE SHUFFLE

While it might look like you are doing a crab walk, it’s actually a lot easier than that. Bend your knees slightly and take ten steps to the right or left. Face the same direction the entire time as you take 10 steps back to the opposing side. To make it a little bit harder, you can add resistance by using the rubber exercise band. Simply wrap the exercise band around your legs or ankles while performing the side shuffle.

CLAM SHELL

Lie down on the floor on your side with the knees bent at a 90 degree angle. While keeping your ankles together and your spine straight, open your legs up and then close them back together. This exercise targets your upper glute muscle so repeat this process as much as necessary. Once again, you can add the rubber exercise band into this stretch by wrapping it just above your knees and performing the exercise in the very same way.