We look at the causes and solutions for IT Band painDavid Rome / Immediate Media
A good exercise for activating the external rotators in a hip-flexed positionThomas McDaniel / Immediate Media
Start with resistance that allows for 15-20 reps, with good formThomas McDaniel / Immediate Media
That same band can be used for squats — for most suffering from IT Band issues, bodyweight is sufficient. Aim for 15-20 reps, with good form — keep the knees in line with the feetThomas McDaniel / Immediate Media
Static lunges are a great exercise for creating knee stability through glute activationThomas McDaniel / Immediate Media
15-20 bodyweight reps is sufficient, but always with good form — don’t allow the knee to extend beyond the toes and don’t allow the knee to collapse inwardThomas McDaniel / Immediate Media
Elevate the foot — drop the opposing hip by allowing the standing-leg hip to ‘relax’ — reverse the motion by activating the standing-leg glute musculatureThomas McDaniel / Immediate Media
This exercise is a small movement but very challenging and highly effective — 8–10 reps per side is sufficient. This exercise alone rid me of IT Band painThomas McDaniel / Immediate Media
The ‘skate’ is a great glute builder and activates a lot of muscles on both legs simultaneouslyThomas McDaniel / Immediate Media
This exercise can be done straight out to the side, at an angle (as seen), or straight back — mix it up, but always good form. 15-20 reps is sufficientThomas McDaniel / Immediate Media
The classic side-lying ‘abduction’ exercise could be a place to start, as it’s the easiest to control load and tempoThomas McDaniel / Immediate Media
Don’t go straight up, take the leg just behind the midline for a bit of extra glute engagementThomas McDaniel / Immediate Media
Ice is highly effective at taming inflammation. Use a damp cloth between an ice pack and place the cold source where it hurts. 10-15 minutes a few times a day is helpfulThomas McDaniel / Immediate Media