Contents
Your Ultimate Guide to Exercising with Iliotibial Band Syndrome
Published: Sep 13, 2024
Exercising with Iliotibial Band Syndrome (ITBS) can be tricky. Learn the best strategies for staying active without aggravating your condition.
Safe Exercises for ITBS
Gentle activities like swimming or cycling with low resistance can keep you fit without causing pain. Avoid exercises that repeatedly flex the knee to 30 degrees. Consult with a physical therapist for tailored exercise routines.
The Role of Strength Training
Incorporating strength training can help prevent ITBS recurrence. Focus on hip abductor and core strengthening exercises. Regular assessments can help track progress and adjust your plan as needed.
Stretching for Flexibility
Stretching, especially the IT band, is crucial. Use foam rollers or static stretches to maintain flexibility. Stretching should complement your strength training for balanced recovery.
Frequently Asked Questions
Yes, but focus on low-impact activities that don't worsen pain.
Strength training for hips and core can prevent ITBS.
Yes, stretching helps maintain flexibility and prevent recurrence.
Yes, they aid in stretching and can improve flexibility.
Wrapping Up
A balanced exercise plan can help manage and prevent ITBS, keeping you active and pain-free.
References
- Fredericson M, Cookingham CL, Chaudhari AM, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med 2000; 10:169.
- Fredericson M, Weir A. Practical management of iliotibial band friction syndrome in runners. Clin J Sport Med 2006; 16:261.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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