Exercise Protocols: IT-Band Mobility

Updated: Mar 3, 2021

The 3 Exercise Protocol is designed to help you with exercise ideas that target specific issues relating to muscle & joint tightness, mobility and strengthening that occur from everyday living and/or from injury.

I give just 3 exercises to avoid feeling overwhelmed and to keep it simple. I will revisit these areas and provide different exercises so you can practice and perfect the movements while building up your library of exercises.

Today’s post is all about IT-Band Mobility.

Through all my years as a runner and triathlete, I am very familiar with ITB related issues. I think I was the poster-guy for ITB contracture at one stage!

ITB is the strong thick band of connective tissue that runs from the top of the hip down along to the lateral portion of the knee.

Here are some things to consider:

❌ Issues with ITB can cause problems with hip / knees

❌ Can stick to side of leg = pain and clicking in hip / knees

❌ So strong that nearly impossible to stretch

What you need to do to correct this:

✅ Mobilise surrounding muscles and structures to alleviate ITB

✅ Fix weaknesses & aggravating factors

✅ Strengthen glutes, hip alignment, improve squat form, better running form

Let me know if you have suffered from this issue. I know a lot of friends have and wanted to do a post to help them out.


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