Iliotibial Band Exercises

Exercises to stretch a tight iliotibial band.

The iliotibial band, or ITB, is a band of tissue on the outside of the knee.

Prompt appointment and really helpful follow up. Communication from Dr Willis-Owen was great, he went out of his way to ensure I was treated as quick as possible. Definitely worth the money to put mind at ease so quickly. Thankyou.

What is the Iliotibial Band?

The iliotibial band is a tight fibrous band of tissue running down the outside of the thigh from the pelvis to the tibia. It can cause friction as it crosses bony prominences at the hip or outside of the knee. This interesting and miserable condition is common in runners and cyclists, as well as in non athletes. It can be made worse by running on the track, always going the same way, running on cambered roads, running always on the same side or by poor running shoe choice. In cyclists bike setup and cleat position is often to blame.

What Should I Do About My Iliotibial Band pain?

Recovery depends on stretching the iliotibial band so it is not so tight, and strengthening the area that rubs. Relative rest, and avoiding the specific causes of the injury is also necessary.

Prompt appointment and really helpful follow up. Communication from Dr Willis-Owen was great, he went out of his way to ensure I was treated as quick as possible. Definitely worth the money to put mind at ease so quickly. Thankyou.

Exercises

Strengthening the area can be achieved by a rather odd looking exercise which actually provokes the rubbing in a controlled manner. This exercise is called the Walt Reynolds regimen. This requires you to stand on the affected leg only, with the knee slightly bent and your body leaning toward the other side (so that your weight is centered over the bad knee). You then need to rock your pelvis back and forward about 20cm. If you are doing it right then you should reproduce your usual pain to some extent.

There is a great description of this here: Walt Reynolds ITB exercises

Charles suffered with this injury in the run up to a marathon in 2007, and fully recovered using these exercises.

If this exercise doesn’t work for you then the next step is shockwave therapy

If this does not work Charles has come up with a new and very effective minor surgical procedure. It takes about 10 minutes, and can have you feeling great within a couple of weeks. 

Contact him here to discuss in with him by email.