Iliotibial Band Syndrome Strengthening Exercises - Dartmouth
Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles r Gluteus medius and gluteus maximus (buttocks).
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These exercises are focused on correcting the most common causes that lead
to iliotibial band (IT band) syndrome. It is frequently related to hip weakness
and instability standing on one leg.
The exercises are listed in a progressive order. The first three can be started
immediately after the injury. Each exercise listed after the first three should be
added only when you are able to complete the previous exercise using a good
technique and without symptoms resulting.
Note:
These are general exercise recommendations and not all may be beneficial
to your particular health issue. None of the exercises should make your symptoms
worse. If an exercise is painful, it may not be appropriate for your condition. If you
have questions regarding the exercises, consult your physical therapist.
1.Clamshells:
Lie on your side with your feet together and
knees bent. While keeping your feet together,
lift the top knee. Repeat 15 times, 2 sets.
2.Gluteal stretch:
