Lateral Knee Pain Part 3 – Exercises for Iliotibial Band (ITB) Syndrome

Exercise aim -To improve glute med strength and kinetic chain control

***Note: These are not recipe exercises but rather examples – see your MPT Physiotherapist for an individually tailored, appropriately graded exercise program!

Side Leg Raise

Lie on your unaffected side. You can slightly bend the bottom knee to maintain balance but it is not necessary. Keeping your affected leg straight, slightly extend your hip and raise it to about 30 degrees, then lower, repeat. It is important to make sure you do not open your hips and roll backwards during this exercise. If this occurs you will feel this exercise working the front of your hip – you should feel it working in your butt. Perform 3 sets of this exercise to fatigue (when you feel a burning in your butt).

You can progress this exercise by placing an exercise band around your ankles to increase resistance.

Monster Walks

Place a mini-band around the thighs, just above the knee or around the lower leg near the ankle. Get into an athletic position with knees slightly bent, butt back and back straight. Take a step sideways using your abductors (gluteus medius), without rotating at the hips and keeping toes pointing forwards. Keep the band taut throughout the entire duration of the movement. Repeat 10 steps to the left or right and back. Perform 3 sets of this exercise to fatigue (when you feel a burning in your butt).

You can progress this exercise by increasing band resistance strength.

Single Leg Squat against the Wall

Stand sideways against a wall with your unaffected leg against the wall. Bring the unaffected leg up to approximately 45 degrees hip flexion.  Keeping your back straight, slowly sit back as if you are sitting on a barstool behind you to about 30 degrees of knee flexion. During this movement be sure to keep your hip, knee and feet in line and your knee stable. Return to the standing position and repeat. Aim to perform 3 sets of 6-12 reps with good form.

The progression of this exercise is a single leg air squat performed with good alignment.

***Book with MPT today to start your 1 on 1 individually tailored rehab program to get you back to what you love!***


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