![ITB Syndrome (Iliotibial Band) [髂胫束综合征]](https://images.unsplash.com/photo-1695918427978-c7add5d96333?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
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Patient Handout Download
ITB Syndrome .pdf2.1 MB
Explanation Video
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Piriformis/ Gluteus Stretch
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin sitting upright in a chair or ont he floor. Cross one leg over the other so that your ankle is resting on top of your opposite thigh.
- Move: Gently pull your bent knee across your body toward your opposite shoulder. You should feel a stretch through the back of your hip and buttocks.
- Tip: Try to not to arch your back or lean to one side as you stretch.
Standing ITB Stretch
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin in a standing upright position with one leg crossed over the other. Hip to be stretched is behind.
- Move: Move the hip of your leg to be stretched (behind) out to the side and reach your arm overhead to the opposite side.
- Tip: Make sure to keep your hips facing forward and back straight during the exercise.
Clamshell
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your side with your knees bent, feet in line with your trunk, and with or without a band looped around your legs.
- Move: Activate your stomach muscles and lift your top knee upward, keeping your feet together. Return to the starting position and repeat.
- Tip: Make sure to keep your stomach muscles active and do not let your hips roll forward or backward during the exercise.
Bridging
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
- Move: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
- Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
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Adjuncts (More advanced)
These exercises require proper supervision to learn the correct technique. Bring your foam roller to your physiotherapy appointment for personalized guidance.
Quadriceps Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
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- Start: Begin in a plank position with a foam roll placed directly under your thighs.
- Move: Slowly lift your feet off the floor, then roll back and forth over the foam roll.
- Tip: Make sure to keep your thigh muscles relaxed during the exercise.
Iliotibial band (ITB) Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
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- Start: Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.
- Move: Slowly roll the side of your leg up and down the foam roll. Don't roll past your knee.
- Tip: Make sure to keep your back straight throughout the exercise.
Calf Muscles Foam Rolling
Reps: 1 x 5 minutes per leg
Frequency: 3 x weekly
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- Start: Begin in a supported position with a foam roll placed directly under your calves.
- Move: Keeping your elbows straight, roll back and forth over the foam roll. To increase pressure, place one leg over the other
- Tip: Make sure to keep your calf muscles relaxed during the exercise.