IT band syndrome exercises at home
IT band syndrome is pain on the outside of the knee, often in runners and cyclists, that tends to come on at the same point in each run.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious outer knee pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Fast increases in running or cycling distance
- Weak hip abductors (the muscles on the side of the hip)
- Lots of downhill running
Gentle exercises people often use
- Side-lying leg raise3 × 12 each side
Lie on your side, top leg straight, and lift it slightly behind you, toes forward. Lower slowly.
- Clamshell3 × 15 each side
Lie on your side, knees bent, feet together. Open the top knee without rolling your hips back.
- Glute bridge3 × 12
Push your hips up and squeeze your glutes at the top for 2 seconds.
- Bodyweight squat3 × 10
Squat to a comfortable depth, keeping knees in line with your toes.
Reduce the distance that brings the pain on and avoid downhills for a while. Hip strength usually takes 4 to 6 weeks to make a difference.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Knee locking, giving way or swelling
- Pain after a fall, crash or sudden injury, or you can't put weight on it
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
- Numbness, pins and needles or weakness that is spreading or getting worse
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help it band syndrome?
Common options include side-lying leg raise, clamshell, glute bridge, bodyweight squat. Your physiotherapist can tell you which suit you and how hard to push.
Should it band syndrome exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Reduce the distance that brings the pain on and avoid downhills for a while. Hip strength usually takes 4 to 6 weeks to make a difference. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.