Exercise Program For Iliotibial Band Friction Syndrome

Iliotibial band friction syndrome is a painful condition that typically affects runners and athletes, although anyone can experience it at one time or another. The symptoms include sharp or burning pain on the lateral, or outside, ​aspect of your knee. Pain is usually worse with running and better with rest, although people with severe cases of ITBS may experience pain while resting.​​​​​​​​

If you have ITBS, you may benefit from physical therapy to help control your symptoms and to help restore your normal activity level. The goals of physical therapy are:

Decrease pain and inflammationImprove flexibilityImprove strengthRegain normal functional mobility.

One of the most important components of your ITBS rehab is exercise. Your physical therapist should prescribe exercises that you can do in the PT clinic and as part of a home exercise program. Exercises should focus on specific impairments that you have that may be causing your Iliotibial band pain.

Here is a sample exercise program for ITBS that your PT may prescribe for you. It starts with gentle stretches for your IT band and progresses to strengthening, balance, and plyometric exercises. Remember, each person’s injury is unique, and your specific exercise program for ITBS may be different. You must check in with your healthcare provider before starting this, or any other, exercise program for Iliotibial band friction syndrome.

Iliotibial band stretches may include:

The standing iliotibial band stretchThe side-lying iliotibial band stretchThe pigeon stretch

Perform each stretch three to five times, holding the stretch for thirty seconds. Be sure to relax fully while stretching.

If you feel any pain while stretching your iliotibial band, stop and check in with your physical therapist.

Stretches may include:

The towel quad stretchThe towel hamstring stretchThe standing hamstring stretch​The side-lying quad stretch

Hold each stretch for thirty seconds and perform each stretch three to five times. If you feel any pain while stretching, stop and check in with your physical therapist.

If you have ITBS, you may benefit from hip strengthening exercises. These may include:

Straight leg raises Bridges and single leg bridges Clam shells Lateral band walks Hip hikes

Perform 10 to 15 repetitions of each exercise, three to four times per week. You should stop the exercises and see your physical therapist if you feel any pain in your knee.

Quad exercise may include:

Quad sets The short arc quad (SAQ) exercise Straight leg raises Mini squats Leg extension exercises

Perform 10 to 15 repetitions of each exercise, three to four times per week. Be sure to stop if you feel pain in your knee or leg as you work on strengthening your quads.

Balance exercises that your physical therapist may prescribe may include:

Single leg stance The T-stance BOSU or wobble board standing The BAPS board

Your PT can instruct you on how to make the most of your balance program and how to perform the exercises as part of your home program.

Your physical therapist may have you work on your ability to accept weight through your leg and push off again with plyometric exercises. Learning to jump and land with your knee in the correct position may be necessary to keep strain off your IT band while running. The ​drop-jump test may also be used as an exercise for you to practice keeping your knees in the optimal position while you run and jump.

Video running analysisChanging your running formPutting together a return to running plan with a gradual increase in mileage and running pace

Iliotibial band friction syndrome can be a difficult condition to treat. It may require that you take a break from running for a few weeks. Working on specific impairments with exercises that your physical therapist prescribes may be necessary to improve your body’s ability to manage the forces that are placed upon it while running. Exercises, like the ones in this program, should be the foundation of your rehab program.

By working closely with your PT and by working to improve your strength, mobility, and balance you can improve your chances of returning to pain-free running and activity quickly and safely.