Run PAIN FREE with this 10 minute IT band rehab routine

Follow these simple exercises for iliotibial band syndrome to help you recover from knee pain and return to running. These three simple ITB rehab exercises focus on the common causes of IT band syndrome in runners: tensor fascia lata tightness, glute medius weakness and poor hip stability.

Feel free to use this simple knee rehab workout either as part of your ITB syndrome treatment plan, or as a regular injury prevention routine, particularly if you have suffered from iliotibial band syndrome in the past.

Aim to perform these exercises 3-4 times per week.

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There are many reasons why the IT band can begin to cause knee pain in runners, and many potential exercises you can use to address the root causes. The exercises I've chosen for this iliotibial band rehab workout address many of the most common reasons why runners develop IBB syndrome.

0:33 - Tensor Fascia Lata Stretch

3:40 - Glute Medius Leg Raises

6:39 - Fire Hydrant Exercise

It's worth mentioning that most runners who develop this injury, do so when they suddenly increase training load, perhaps as their marathon training plan kicks-in. Be sure to choose a marathon or half marathon training plan that represents your current level of fitness at the beginning.

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com

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