ITB Rehab Routine (How to Treat ITBS) - Strength Running

Free Guide: bit.ly/3XDqtpu
ITBS details: bit.ly/3pIXbsZ
ITBS Treatment Protocol: bit.ly/39w8R61
The ITB Rehab Routine is for runners who need to strengthen their glutes and hips to rehabilitate an IT band injury. ITBS usually presents with pain at the outside of the knee where the IT Band inserts into the knee from the hip. While this routine is not necessarily a complete treatment protocol, it can be done 2-3 times per week as part of a more formal treatment.
Even if you don't have IT Band Syndrome, this routine is fundamental to runners. The glute and hip muscles are central for performance and preventing injury. For healthy runners, this strength routine can be done about 1-2 times per week.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@danialkoh9184]

1) Side Leg Raises - 30 Reps each Side x 1 Set 2) Clam Shells - 30 Reps each Side x 1 Set 3) Single Leg Glutes Bridges - Progressive Overload, 20 Reps > 25 Reps > 30 Reps each side x 1 Set 4) Sideways Shuffle - 10 Steps x 5 Sets per side 5) Hip Drop - 20 Reps each side x 1 set 6) Pistol Squats - 10 Reps each side x 1 Set 7) Iron Cross Stretch

[@runningwithricky5658]

I have literally researched like every IT Band strength video on the Tube! This was 10 years ago but it was priceless!! Thank youuuuu

[@candylinde4213]

This is the best to rehab an IT band. I couldn't figure out why one whole side of my leg hurt, since I don't like to got the the doctor for every little thing I looked it up online. I did finish training for a 25k run then took 6 weeks off while only doing these exercises. Now that I am back running and doing HIIT workouts, this is still something that I do to maintain whenever I feel the slight twinge from my IT band. Thanks for this video.

[@1rcplummer]

Best routine that's supported my activities for years! Still use it today after seeing this back in 2011! Thank you for all you do for the running community! ❤

[@adaml99a]

Best video on the internet. Keep coming back to this for years now.

[@Aquilonius]

This routine changed my life. Thank you !

[@markeichenlaub1450]

These are fantastic exercises. One of the best things about them is that you don't necessarily need to make these a full time or permanent thing. At least for me they seem to clear up much of the issue and then needed only to be touched on once in a while with the foam rolling.

[@tengobotas]

Great video. I didnt get every one of these from my PT but did get a few and its nice to see someone with good form completing them, especially the pistol squat. Im recovering from ITBS and runners knee and mild runners knee as well so anything that can help get me back on track is appreciated! cheers!

[@johanu3670]

Thanks a lot! Got a lighter ltb problem a couple of months ago. Overdid the running a bit. Started to do this program almost every day, and over time added in more excercices strengthening all relevant areas. Now 1.5 months later, I feel much better. Did some light running a few times per week using an Iliotibal Band, (when I mostly rested it got so stiff). This in combination with regular icing before and after training, and some quality stretches. Hence sight, I believe I was not strong enough in my glutes and hamstrings for the volume I was running.

[@matthewsmith2040]

I just came across this video and I have to say its really helped me I've had ITBS a couple of times from long distance running and this rehab is really effective.

[@colemeister2k11]

Brilliant exercise for ITB and for also loosening out. I'm starting my training for the military in 3 weeks and I've only started doing this exercise and can feel the benefits of doing it. Be doing it Everyday till I leave now. Thank you Sir please God it keeps the ITB tightness away from my legs like it has been doing. Thanks again.

[@murph4014]

Hey, thanks for taking the time to put this together. Very helpful.

[@trayne5151]

Started feeling it for the first time today on a long training run, hopefully this helps! I have a 50k I already registered for in March that I don't want to miss!

[@dafunk666]

I used this routine daily which helped get rid of the pain I was getting that was stopping me from running. Over a year later and I still use it regularly and haven't had any pain since! Very glad I found this

[@dafunk666]

Apart from pistol squats, I can't do them!

[@kaleb4256]

Thanks so much for this Jason! I've been incorporating this routine and hips/glutes routine along with active release technique and Graston at my sports chiro, and it's finally alleviating my pain. The biggest help though was having them do a gait analysis and working on proper form. Can't believe how much it's helped.

[@Anazepumpkin]

Thanks! Those are literally all the exercises the physio gave me, but couldn't quite remember the positions. great help!

[@The1980TURKEY]

Started having problems with my ITB two weeks ago. Ran a race this past Saturday and surprisingly had no pain. But, decided to take 5 days off from running just as a precaution and did boot camp workouts all week instead. Well, I did an easy three miles today and my ITB flared up 2.5 miles in and bad. Had to walk the last 1/4 mile. Going to take a break and do this routine for ahwile and see how it goes. Have an Ultra Relay race in March. Hope to have this thing solved and be back training by mid to late November.

[@hopeskiddos]

Thanks for doing this video, will start these tomorrow, I sure hope it helps me.

[@pras0n]

Hi ... ur rehab helped me to recover from ITB .. thanks a ton

[@finesse6366]

yo how long was recovery? like how many weeks were you doing these exercises?

[@pras0n]

hii... it took me around 1 month for recovery. Every day , twice i was doing the exercises. i even completed full marathon in 2016 jan. thanks a ton.

[@muehehehehehehe5971]

Did you doing running when your rehab time?

[@muhammadfurqan4616]

Prasun Deb Did you also take medication? Can you tell in detail please?

[@jonathangreenberg7034]

I only get IT band left knee pain after running over 20 miles. How often do you recommend doing the exercises a day or week and for how many weeks? Should this be done ongoing as maintenance also? if maintenance, how many times a week?

[@elizoria]

Thank you so much!! I cannot wait to get home to start these!

[@samuelsalgado616]

Nice!!!! I found that pointing my toes out during the clam shells, as opposed to dorsiflexed helps activate the glutes more/easier. Great video! Itbs symptoms just started for me.. I play soccer, I must've cut too fast for my knee and hips to keep up... days later I felt the tightness on the ITBand...

[@abraxashernandez6805]

Gonna try this out this coming Monday thanks!

[@jenniferwhitehead4179]

I've been using this video for a week to strengthen my hips (very helpful- thank you!) and never noticed you shirt before today- Give Peace a Tri!! I live in Keene, NH where that race is held!! woohoo!!

[@beachlover1015]

Thank you so much for making this video! I plan to try these exercises as I also end up with hip flexor trouble after a hard race! Great way for me to build my hips up in between. Thanks again!

[@andrewsesterhenn3179]

I'm going to try this routine. Thank you!

[@hazmirhamzah2394]

Just tried your rehab exercise an hour ago. and the pain from my outside part of knee (probably ITB syndrome) feels better! Gonna do these exercise once a day starting from now. thank you! I will update my recovery progress later. Hopefully this exercise will finally solve my 2 months off from running :)

[@carlovondiecken8757]

Hazmir Hamzah How is it going?

[@muehehehehehehe5971]

How are you now?

[@LukasDombrovsky]

I can squat 130kg but my outer glutes just died after first 60 repetitions with thinest band... thank you! :D Doesnt matter how strong we are, if one tiny structure fail, whole system will.

[@withadraco]

this is awesome as well just for preventative stretching if the ITB. thanks for this video! Question. what shorts are you rocking these days? what are you favorite top 3 all time running shorts?

[@Disciple0fMetal]

Hey there! I'm fairly new at jogging. I started about this time of year last year with some cycling mixed in and it wasn't until a few months ago that I got this injury. I thought it would heal after biking but it has returned worst than ever. I'm gonna try these exercises for the next few weeks until I can jog normally again. Thanks, I'll keep you updated.

[@hawaiiIivin]

@SaanMcC instead of and post. if done prior, u will be running with a weaker core and weaker hips which will raise your chance of injury!

[@nestee86]

Ive been 'feeling' my knees for the past 2 weeks, since I took part in half maraton. I think i might be having the ITBS, even though I have been doing almost all the exercises you put in your video anyway, as a form of strengthening my body etc. Getting rid of the painful knees does include a break in running???? And approx for how long?

[@Subliminalmessage78]

Thanky you. I began to sink into a funk because I know that this the injury I have. I have my 5th 21K coming up in two weeks, and I want to run it, but I need to do some recovery while I am not running.

[@erinc164]

Thank you for this! It took a long, long time to build cardio/resp endurance just to run short distances (asthma) and I am really bumming over this ITB issue. I found your article re:ITB rehabbing on Strengthrunning & will put this routine to work.

[@tommychuchu1]

Hey! Did this work for you and if so, how long did it take?

[@anonymoussource7999]

Great video! I’m watching this for the first time to help my IT Band. Regarding the Hip Thrusters exercise - when I bend one leg at the knee and lowering it, am I working out the hip on the opposite straight leg? (that’s where I’m feeling the relief). Trying to understand the mechanics and whether I’m doing it correctly.

[@alancraig3756]

Thanks for making this video. I'm working through an ITB issue right now. Thankfully, it's minor at this point. I just came across your video and starting going through the exercises. Dang. My hips / glutes must be really weak. In addition to running, I do pretty heavy lifting - including squats and lunges. But I could hardly finish the first exercise, even without using any resistance. Sad, but hopefully this will help get things going in the right direction. Thanks again!

[@goldielodz]

hi, nice routine, how often should I make this routine - once a day, 2 times per week ?

[@love2bmom77]

This is such a helpful routine. I've been struggling off and on with my left IT Band since 2011. Just when I think it's healed I go on a short run and bam...back in pain again. I'm going to work on this routine. Hopefully it will help strengthen the hip area and lessen the annoying pain that I get. I miss running...

[@dejaz85]

Hi! Did you try this routine and did it help?

[@love2bmom77]

Yes I have been doing it at least 3 times a week. I have a bum left hip and this has helped me a lot. I'm determined to strengthen it. It's very therapeutic and although I haven't returned to running yet, I hope to sometime this fall. :)

[@dejaz85]

Meli Roque Awesome! I started today. I've had the same issue as you. Thanks for the reply!

[@stefanoicecat]

dejaz85 Meli Roque Hi Guys! Can you update us if this routine has helped you? Can you run again?

[@dejaz85]

Stefano Bongiorno I've combined this routine with constant work out at the gym. I don't know if this is helping single-handedly but it is helping for sure. I was able to run without any pain last week. Couple of 2 milers + a 5 mile at 10:30 avg pace (included hills). Half marathon training has officially commenced! :)

[@merlincalo6877]

I just finished reading your blog article & this video is great! 👍 I have what could be ITBS on the outside of my left knee or a combination ITB & something else. Since it also hurts to extend my leg. Some of these exercises remind of my rehab from a back injury. The one question I have on the exercises, is how many sets should I be doing on each exercise? You do mentioned this on some, not all of the routines. Thanks!

[@ugabrew]

Great video, thanks for posting.

[@JoyceLefebvre]

Thanks

[@zephbrand1455]

Dude, you rock! I'm yet to try these, but I've just gained an enemy in ITBS in my left leg (have had it previously in my right already) and I'm looking forward to adding all these exercises to my routine! Great stuff and hope it works. Am in training for The Great North Run (half marathon) in September and would like to do it pain and knee cramping/locking free :)

[@complxhellasfreeproducts4894]

WOW 15 MINUTES AGO I COULDN'T EVEN WALK NOW I DON'T FEEL ANY PAIN I PROMISE I WILL DO THE EXERCISES FOR 1 MONTH AND I WILL UPDATE ON THIS COMMENT UPDATE 2 MONTHS AFTER: 100% recovered I did those exercises and I satrted lifting some weights to get stronger in general, sometimes after long runs I have a small pains but it goes away and I think its because of the run and not this probelm

[@annav50]

Please update us when you do it so we can know how it went as just found this today

[@complxhellasfreeproducts4894]

@@annav50 hey i just went for running 4 days in a row this shit is amazing I am almost healed but keep in mind that I went to physiotherapist so that probably also helped

[@IndianaNaturalDog]

How often would you recommend this routine for those trying to rehab ITBS?

[@StrengthRunning]

@SuperKrazyKyle Nope! You can go straight into them. Never stretch a cold muscle...

[@johnogaage]

Those exercises at so great 🙏💪👍

[@RiDankulous]

This is a pretty old thread but I'll post a comment anyway. These are really good exercises but I have read any number of other exercises can help, also, like Bulgarian split squats, but also simple things like reverse lunges and then also lateral step-ups. I am going with progressive overload on Bulgarian split squats until I get to 2 100 pound dumbbells. Then, I will have to find a gym that has a squat rack. Right now, I'm at 1 20 lb dumbbell so it'll be awhile but I can get there in 6 months to a year. I've had strong legs in the past from soccer but not lifting, but strength comes pretty fast for people who had good strength in the past but let it slide over the years.

[@blasouveir]

Just started this routine after I ran a half marathon with ITBS (knowingly) and now I suffer the consequences, yet I am hoping to get rid of the annoying injury once and for all, taking how much time is needed off the pavement. Since the race was 4 days ago I still feel pain and soreness in the muscles and outside the knee (the ITBS). I am fine on the other exercises though, except on the pistol squats, where I feel the sharp pain on the lateral side of my knee when I go down. I am wondering if it is maybe smarter to skip the pistol squats for now, at least while pain completely goes away, or maybe even wait with the whole routine? I don't wanna aggravate it even more. Also while doing the Iron Cross I feel tightness in my hamstrings, is that normal, or a sign that I have to work on their flexibility too? I was pretty beat up after the race since I didn't train much for it (reason being the ITBS)

[@Filx1323]

blasouveir What ever happened to your ITBS? How long did it take to go away? Did you have to break from running while healing?

[@blasouveir]

Wow this seems like a long time ago :) Good news, I managed to overcome it completely! Here is my story: I planned to do this routine for a month every day, but instead I did it for only 2 weeks. During that time I was thinking, since I am not able to run I should start some other activities, so two months in the routine I stopped with it, and started with a P90X3 routine (which I successfully finished in duration of 3 months). I wasn't running at all during those 3 months. In the beginning I had some troubles with some exercises involving hip abductors, and got extra careful with those, avoiding or reducing them if necessary, but after maybe a month into the routine I stopped feeling any discomfort and were able to finish the whole routine without any problems. After those 3 months I got back to running in better form then ever (lost 6kg during those 3 months, got stronger and much fitter, since P90X3 works your whole body) and I was able to run faster and longer even though I hadn't been running for 3 months, as if I hadn't stopped running at all. Also, maybe more importantly, I decided I made a drastic change in my running form, went from heel striking to mid-foot, got some shoes with lower drop that promote that kind of running, increased my cadence while shortening my stride length (listening to music with 180bpm while running, and just following the rhythm) and since then I've been running regularly for 3-4 times a week (with one short break of 2-3 weeks in between during the winter). I must say I am much faster now, can endure much more and only 2 days ago I finished a half marathon in 1h 31min 31sec which is my new personal best, while regurally participating in 5K races, with 19:08 personal best, set 2 weeks ago) In comparison, last year, when I wrote the previous comment my half marathon time was 1h 49mins, and was running 5Ks in around 23 mins. Since then, I have never had any troubles with ITBS. I had, and still have some minor tendon issues near the ankles, but they only show up after long runs and tough races, and are usually gone after day or two. If you ask me, will this routine help you overcome your ITBS I would say definitely yes! Even though I didn't follow it completely, the P90X3 program had a lot of similar exercises that helped strengthening the glutes, hips, even some of those were the same (ex. the pistol squat, there was a similar variation in "Eccentric lower" exercises of P90X3) I strongly believe that strengthening my glutes and hips, combined with the changes in my form are the key to staying ITBS-free until this day :) Hope my answer is satisfying and I wish you fast recovery!

[@Filx1323]

blasouveir Thanks for the details! Glad you're doing so well!

[@satellitesam]

thanks for the fantastic response, I also powered through a half marathon with ITBS and I still have issues with running over 1.5 miles now 2 months later, good to see there's hope yet.

[@kevrev7]

How many times a week do you recommend doing this routine if your trying to recover from ITBS? Thank you in advance!!!

[@johnnewman7663]

Is this best after warming down / stretching, or directly after running? Also, are these useful exercises for ultra training, or should I do something else (to prevent injuries, etc)? My goal is not to be super fast but to be strong and uninjured. Thanks!

[@chrischris6452]

Can you write on the comments the names of each exercise please.

[@365tage9]

can we have a better video on this? a couple of exercises did not get recorded properly, out of camera.

[@StrengthRunning]

See the link in the description! This video was quite literally the first ever!

[@abigailmiranda6091]

thank you thank you thank you!

[@b.m.8547]

Thank you for the great instructional. I'm using it every other day. How many sets of each exercise? And, is it daily?

[@mavikid]

How often should I do this exercices during one week?

[@KempfPlus]

Will these only alleviate pain, or will it fully heal the injury after some time? I need this 100% healed, joining special operations military in several years and need this in tip-top shape.

[@buttsniffa7469]

I bet you never joined special forces

[@SourIsaac]

I've been dealing with a bout of ITBS for the first time, I havnt ran since I realized what the pain was. its been about two months, how do i know if im good to run or not? Any and all adivise would be Greatly apreciated.

[@shadowsteve]

If the pain has completely gone it's likely that the inflammation has calmed down. Unfortunately ITBS generally reoccurs, usually around the same distance whilst running. It's important to think about the root cause, and treat that before attempting long distance runs again (for example, biomechanics, weak muscle groups, running shoes etc.). Remember to use ice after a run if you feel the inflammation coming back, and NSAIDs are also quite effective. Start slow again, and gradually increase your distance, whilst doing mid week conditioning and stretches, there are a few which particularly target the IT band area.

[@adamjung6855]

thank you for this content!

[@SaanMcC]

Is this supposed to be done prior to running? or post? or instead of?

[@hawaiiIivin]

@tengobotas research core strength and posture-i've just discovered this and it helping tremendously with my itbs and runners knee

[@danielfisher6501]

Copenhagen planks are great too

[@BardoFarkins]

Hi, I have experienced some ITB pain last Sunday during a nine mile training run(walked the last 2 miles). I have taken the last week off from running but have been doing yoga and using the stick. I am running a half on May 7th. Am I stupid to think that I will be able to do this with the ITB pain? I am not a seasoned runner or anything. I don't know what to do. I did switch shoes a few weeks ago and wonder if that is the problem. Maybe I need to switch back to my old shoes. I don't want to run with that pain again but I also want to be able to do the race in a month. Help! :(

[@bullbman279]

Is there an ideal time to do these exercises? Should I do them before or after runs or at a different time? Am I better be doing them on my hard days or easy days?

[@ArushWadhwa]

How often should I do this routine? Is it supposed to be done on rest days or everyday?

[@davidhatton8775]

is this just for rehab or can this be used in preventing itb coming back?

[@hawaiiIivin]

@SourIsaac strengthen your core!!

[@ambujchaubey4164]

Super 👌👌👌

[@Marty117]

Hoping for some input from someone here. Whilst playing Football just over 2 weeks ago i took a very hard knock from someone's knee into the outer portion of my left thigh where the IT Bands runs across. A few minutes after the knock i developed an agonizing pain when running on the lower outer part of my left knee. I have never had or experienced this type of injury before, is there a possibility that maybe scar tissue is causing this problem for me and not a muscular imbalance? I would train my hip abductors and gluteus medius three times a week prior to the injury itself which is why I'm casting doubt on the muscular imbalance issue.

[@mirekgruszecki4509]

thanks a lot

[@DavidPT40]

Do you want to bend your knees when you do the sideways shuffle?

[@rodstewart3890]

Should I apply any heat or ice to my IT band after running. I sat out nearly a month and still have pain.

[@lashelsophia]

THANK YOUUUUUUUUUUUUUUU!

[@fabian8813]

I'm studying senior exercises and discovered a fantastic website at Seniorcises (check it out on google)

[@michaelmoore1145]

Great video I do these everyday also I wanted to be the 100th comment

[@TravisGneiting1]

There were a few other comments asking "how long"? I also am wondering how long before others have started to see some improvement? I've been struggling with IDB pain as well as other knee pain. I've been doing these routines for a couple weeks and still am seeing no relief. I'm just wondering how long others continued before they started to see any sort of improvement?

[@farmerben74]

Would you use these exercises for prevention as well, and if so daily or less frequently?

[@mikes4086]

Great vid but I’m struggling with the hip drop. Can’t seem to be able to do it. Also what tension of theraband would you recommend? I got a red one but not sure it’s tense enough.

[@mattmaguire1787]

MIKES just start out with a tension thats manageable and then increase it when it becomes easier over time

[@mildarjromildajane]

Can you do these without the stretchy string thing?

[@hobbybaschtler7896]

damn my glutes are weak.

[@NordKristal1kristal]

👌👍🙌💪💯🦵💞

[@efeyamacyarbas8658]

Stopped running and cycling (which caused it in the first place). It's been almost a month and the pain hasn't gone away! :/ Still I can poke side of my knee on the bony bit and get a slight burn there. Any tips guys?

[@efeyamacyarbas8658]

By the way, does the pain need to completely go away before I start on these exercises?

[@plainlyeclectic]

Did you ever get the pain to go away? How long did it take?

[@efeyamacyarbas8658]

@@plainlyeclectic months. For me, increasing hip strength and mobility was the key. The problem is, if you neglect those exercises and overtrain, it just comes back. I guess that's very frustrating but I don't know what else to do.

[@FedPut]

I think you should give up on running before you arms atrophy completely and fall off