Fitness Friday - 9/18 & My Exercise/Stretching Routine for IT Band

Happy Friday, everyone! Another weekend is around the corner and I'm excited for a little rest and relaxation! :)

Currently training for: 
Gulf Coast Half Marathon
Princess Half Marathon (Glass Slipper Challenge)
Rock n Roll New Orleans Half Marathon

Saturday – 6 mile run with the running group
Sunday – Rest Day
Monday –  PT exercises - lunges/squats
Tuesday –  2 mile run
Wednesday – PT exercises - lunges/squats
Thursday – Rest Day
Friday – 3 mile run

Tomorrow (Saturday), I have 12 miles up for Gulf Coast Half training. I hope it's at least a little cooler outside...mother nature, please be kind!

A few weeks back, I was asked to share my PT routine with you guys and I am very happy to do so!

For starters, I battled with IT Band Syndrome in both knees at one point in time. I spent six to eight weeks with a physical therapist who helped runners like myself get back on track. As a matter of fact, they were runners themselves! I also saw a massage therapist on a fairly regular basis who specialized in sports injuries - he was amazing!

Please Note: I'm not a Physical Therapist, nor am I an expert in this area. I only share the strengthening exercises that were given to me by my Physical Therapist and these exercises have helped keep my running on track without any IT Band flareups.

Exercises:
Do each of these exercises 10 times each, then repeat x 3

Squats with our without weights

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Stand with your feet hip/shoulder width apart.  Bend until your knees are at a 90 degree angle. Keep your knees even with your ankles (don't bring your knees in front of your feet) - this should feel like you are about to sit down. Stand back up.

When I first started with squats, I didn't use any weights. As time went on, I was increased from two 5 lb weights to two 10 lb weights.

While at the PT center, I also did squats on the smith machine. Since I don't have access to one at my house, I haven't maintained these in my routine.

Lunges with our without weights

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Step forward with your right foot first, then bend down until your back knee almost touches the floor. Also, make sure your right knee stays at a 90 degree angle over your ankle - don't bend forward, bend down. You can do these forward and backwards - either walking or remaining in place.

This is another exercise I began without weights and added them later.


Lateral Lunges

 

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Standing with your feet together, step out to the side with your right leg. Bend down as if you're going into a squat with your right knee (sitting back) - make sure your knee remains at a 90 degree angle and doesn't bend forward over your ankle. Keep your left leg straight out to the side. Return to standing position, then repeat with the other leg. For me, both legs count as 1 rep.

Strengthening with Resistance Bands

 
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Loop one end on a door knob or object that's low to the ground (I loop mine around a the coffee table leg). Place ankle in opposite loop.  

Also, make sure to exercise both legs.


Sidelying Hip Abduction

 

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Start by lying on one side, keeping your bottom knee bent and straightening the upper leg. Lift the upper leg, keeping it in line with your body while keeping the spine stable (don't lift too high).

Flip to the opposite side and repeat!

Stretches:

Pigeon Pose

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Hold the pose for 30 seconds or so until it gets comfortable. I also liked to bend forward until my elbows touched my knees or the ground on the sides of my knees. Repeat on opposite leg. This is my favorite stretch of them all!

Seated IT Band Stretch

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Cross injured leg over the uninjured side and pull the leg as close to your chest as possible - repeat on opposite leg.

Foam Rolling

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Unfortunately, my foam roller doesn't look as pretty as the one in this video. Foam rolling isn't pleasant, but it's 100% necessary. I've found that the Rumble Roller has been my best bet when it comes to foam rolling!

Now you know my twice weekly routine (and sometimes more if I remember)! I hope this helped some of you who are also struggling with IT Band Syndrome!

What exercises/stretches would you add? (I know I didn't cover them all!)