1Clamshell
- Lie on your side with hips and knees bent and feet together.
- Keep your feet touching and lift the top knee.
- Do not let your pelvis roll backward. Lower slowly.
3 sets of 10 to 15, once a day
Add a band around the knees to progress.
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Home exercise program · Knee
IT Band Syndrome
IT band syndrome causes pain on the outside of the knee, often partway into a run or ride. Weak hip muscles are commonly linked to it, and strengthening them along with a short break from aggravating mileage usually resolves symptoms.
Use this program for
- Iliotibial (IT) band syndrome
- Outside knee pain with running or cycling
Before you start
- Check with Dr. Tannenbaum or your physical therapist that this program fits your condition.
- Warm up with 5 minutes of easy movement.
- Move slowly and with control. Quality matters more than speed.
- Use the pain guide below to decide how hard to push.
0 to 3 out of 10Safe. Keep going.
4 to 5 out of 10Acceptable if it settles by the next morning. Otherwise ease off.
Above 5, or worse the next dayToo much. Reduce the reps, range or weight.
Phase 1: Calm
Weeks 0 to 2Reduce running or cycling and start hip strength.
2Side-lying leg raise
- Lie on your side with the bottom knee bent for balance.
- Keep the top leg straight and slightly behind your body, toes pointing forward.
- Lift the leg toward the ceiling, then lower slowly.
3 sets of 10 to 15, once a day
Lead with the heel. If the toes turn up, the wrong muscle is working.
3Bridge
- Lie on your back with knees bent and feet flat.
- Tighten your stomach and squeeze your buttocks.
- Lift your hips until your body is in a straight line from shoulders to knees, then lower slowly.
3 sets of 10 to 15, hold 2 to 3 seconds at the top, once a day
Progress to a single-leg bridge when 15 feel easy.
Phase 2: Strengthen
Weeks 2 to 6Build hip and single-leg strength.
4Side steps with a band
- Place a band around your ankles or just above the knees.
- Bend your knees slightly and stand with feet hip-width apart.
- Step sideways, keeping tension on the band, then step the other way.
3 sets of 10 to 15 steps each direction, once a day
Keep your toes pointing forward and your trunk still.
5Single-leg balance
- Stand near a counter for safety.
- Lift one foot and balance on the other leg, keeping your pelvis level.
- Progress by closing your eyes or standing on a pillow.
3 to 5 repetitions, hold 30 seconds each leg, once a day
Keep a slight bend in the standing knee.
6Forward step-down
- Stand on a low step with the sore leg.
- Slowly lower the other heel toward the floor in front of the step.
- Lightly touch, then straighten back up.
3 sets of 8 to 12, once a day
Watch in a mirror that the knee stays in line with the second toe.
Phase 3: Return to running
Weeks 4 to 8Gradually return to running or cycling.
7Slow split squat
- Stand in a long stride with the sore leg in front.
- Lower straight down over 3 seconds until the back knee nears the floor.
- Rise over 3 seconds.
3 to 4 sets of 6 to 10, every other day
Add a backpack or dumbbells as it gets easier. Slow and heavy builds tendon strength.
8Hops
- Once you can balance and do single-leg calf raises without pain, start with small hops in place on both feet.
- Progress to single-leg hops forward and side to side over a line.
- Land softly with the knee bent.
2 to 3 sets of 10 to 20 hops, every other day
Do these only after your balance and strength have returned, usually in the final phase.
Avoid for now
- Downhill running and running on a slanted road early on
- Large jumps in weekly mileage
- Running through pain that builds during the run
When to move ahead
Return to running gradually, starting with short, flat runs. Increase distance by no more than about 10 percent a week.
Stop and call our office at (812) 376-9353 if you have
- Pain that is getting worse week to week, or severe pain at night
- New numbness, tingling or weakness
- Significant swelling, redness, warmth or fever
- A joint that locks, gives way or will not move
The research behind this program
- Fredericson M, Cookingham CL, Chaudhari AM, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med. 2000;10(3):169–175.
Need more help?
Work with our physical therapists
Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.
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