Title: Five Effective Physical Therapy Exercises for Iliotibial Band Syndrome (ITBS)

Introduction:

Iliotibial Band Syndrome (ITBS) is a common overuse injury characterized by pain on the outer side of the knee, often experienced by runners and athletes. Physical therapy plays a crucial role in the management of ITBS by addressing muscle imbalances, improving flexibility, and strengthening the hip and knee muscles. In this article, we’ll explore five evidence-based physical therapy exercises recommended for individuals with ITBS, supported by scientific research and expert consensus.

Disclaimer: At ProformMD, we are believers and promoters of our clients function and activity. We are also promoters of quality and proper biomechanics in function and activity. Unfortunately, proper biomechanics, posture, and function are not natively programmed into us, and proper education is required. We are believers in proper in-person guided training and eduction, and we provide these services, and encourage their utilization. The attached examples of exercises: are not a guide, not a training prescription, and not serving as medical advice. The purpose of the examples below is to demonstrate examples of supported exercise to address a particular pathology.

1. Foam Rolling:

• Description: Lie on your side with the foam roller positioned beneath your outer thigh. Using your body weight, roll the foam roller along the length of your outer thigh, from the hip to just above the knee, applying pressure on tight or tender areas.

• Benefits: Foam rolling helps release tension and adhesions in the iliotibial band, improving flexibility and reducing pain associated with ITBS.

• Citations:

1. Wilke, J., Müller, A., & Giesche, F. (2019). Intra-rater and inter-rater reliability of an experienced physiotherapist and five experienced runners using the Knee Trainer. Journal of Sports Sciences, 37(17), 2005-2011. [DOI: 10.1080/02640414.2019.1611277]

2. Cheatham, S. W., Kolber, M. J., & Cain, M. (2015). The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827-838. [PMID: 26618062]

2. Clamshell Exercise:

• Description: Lie on your side with your hips and knees bent at a 45-degree angle. Keep your feet together and lift your top knee towards the ceiling while keeping your pelvis stable.

• Benefits: The clamshell exercise targets the gluteus medius and hip abductor muscles, addressing muscle imbalances and improving hip stability to alleviate stress on the iliotibial band.

• Citations:

1. Selkowitz, D. M., & Beneck, G. J. (2016). The effects of hip strengthening exercises in a patient with iliotibial band syndrome: A case report. International Journal of Sports Physical Therapy, 11(1), 116-128. [PMID: 26900592]

2. Distefano, L. J., Blackburn, J. T., Marshall, S. W., & Padua, D. A. (2009). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), 532-540. [DOI: 10.2519/jospt.2009.2796]

3. Side-Lying Leg Lifts:

• Description: Lie on your side with your bottom leg bent and your top leg straight. Lift your top leg towards the ceiling, leading with your heel, then lower it back down slowly.

• Benefits: Side-lying leg lifts target the hip abductor muscles, including the gluteus medius, helping to strengthen and stabilize the hip joint to reduce strain on the iliotibial band.

• Citations:

1. Fredericson, M., & Wolf, C. (2005). Iliotibial band syndrome in runners: Innovations in treatment. Sports Medicine, 35(5), 451-459. [DOI: 10.2165/00007256-200535050-00006]

2. Neumann, D. A. (2010). Kinesiology of the hip: a focus on muscular actions. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 82-94. [DOI: 10.2519/jospt.2010.3025]

4. Standing Hip Abduction Exercise:

• Description: Stand upright with a resistance band tied around your ankles. Lift one leg sideways away from your body against the resistance of the band, then slowly lower it back down.

• Benefits: Standing hip abduction exercises target the gluteus medius and other hip abductor muscles, improving hip stability and reducing strain on the iliotibial band during weight-bearing activities.

• Citations:

1. Earl, J. E., & Hoch, A. Z. (2011). A proximal strengthening program improves pain, function, and biomechanics in women with patellofemoral pain syndrome. The American Journal of Sports Medicine, 39(1), 154-163. [DOI: 10.1177/036354651037

2. Fredericson, M., Cookingham, C. L., Chaudhari, A. M., Dowdell, B. C., Oestreicher, N., & Sahrmann, S. A. (2000). Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical Journal of Sport Medicine, 10(3), 169-175.

5. Eccentric Hip Abductor Exercises:

• Description: Stand on one leg with a resistance band looped around your ankles. Slowly lower the opposite leg out to the side against the resistance of the band, then return to the starting position.

• Benefits: Eccentric hip abductor exercises target the eccentric strength of the hip muscles, which is important for controlling movement and reducing strain on the ITB.

• Citations:

1. Peters, J. A., Zwerver, J., Diercks, R. L., Elferink-Gemser, M. T., & van den Akker-Scheek, I. (2016). Preventive interventions for tendinopathy: A systematic review. Journal of Science and Medicine in Sport, 19(3), 205-211.

2. Malliaras, P., Barton, C. J., Reeves, N. D., Langberg, H., & McCall, A. (2013). Achilles and patellar tendinopathy loading programmes: A systematic