IT Band Syndrome Recipe
Iliotibial Band Syndrome (ITBS) is a common overuse injury that causes pain on the outer side of the knee, often affecting runners, cyclists, and those engaged in repetitive lower-body movements. It occurs when the iliotibial (IT) band, a thick connective tissue running from the hip to the shin, becomes irritated due to excessive friction over the lateral femoral condyle near the knee joint. Contributing factors include weak hip and glute muscles, tightness in the IT band, poor biomechanics, and sudden increases in activity. Symptoms typically include sharp or burning pain on the outer knee, tenderness, and sometimes swelling or a snapping sensation. Managing ITBS involves strengthening the hip abductors and glutes, improving range of motion in surrounding muscles, adjusting training loads, and addressing movement mechanics to prevent excessive stress on the IT band.
This program consists of 10 therapeutic workouts. The FIS Iliotibial Band Syndrome Recipe plan focuses on maintaining strong muscles in surrounding joints so that we can improve joint mobility. It is also important that we control our bodyweight and modify our activities to reduce high-impact stress.
In this program, you will be practicing 4 workouts a week. Each week has two 15 minute isometric workouts and two integrated isometric workouts. These can be done with an active rest day between. There is also an optional 30 minute calisthenics routine for movement (concentric-eccentric) choice to progress your workouts over time.
Do this routine at your own pace. Take the weekends off and feel free to do every other day, repeat videos, and take your time progressing through the content. These videos can be repeated over and over as needed, but remember that consistency is key!
Schedule:
Week 1
1. Video 585 | Hip Flexion: Micro Workout (10 mins)
2. Video 508 | Hip and Knee Extension Boost (15 mins)
3. Video 373 | Yoga Therapy for Knees (15 mins)
4. Video 485 | Chair Yoga for Tight Hips (45 mins)
(optional) Video 411 | Pilates for Knee Stability (30 minutes)
Week 2
1. Video 318 | Isometric Knee Boost (15 minutes)
2. Video 492 | Isometric Hip Boost: Abduction (15 minutes)
3. Video 638 | C.P.I. Knee Pain (30 minutes)
4. Video #274 | FIS Knee Therapy (45 Minute workout)
(optional) Video 554 | Knee-Friendly Leg Workout (30 mins)
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Video 585 | Hip Flexion: Micro Workout (9 minutes) with Lauren Eirk
If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The muscles that produce flexion through the hip joints. When these muscles are weak, lower back and hamstring tightness can result.
In this workout, go from non-movi...
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Video 508 | Hip and Knee Extension Boost (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...
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Video 373 | Yoga Therapy for Knees (15 mins) with Lauren Eirk
This fifteen minute Yoga Therapy routine is designed to help you recover from a knee injury, chronic pain, or instability. Using a Yoga strap as a resistance tool, target muscles around the knee.
This routine is appropriate for all levels of fitness, with many modifications given for each exe...
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Video 485 | Chair Yoga for Tight Hips (45 minutes) with Lauren Eirk
In this Hatha Yoga practice, we will use a chair to help us access various hip-focused asanas. The chair raises the floor to meet our body's needs and serves as a platform to press against for muscle activation. You will need a Yoga block and a Yoga strap for this workout.
We will begin from a...
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Video 411 | Pilates for Knee Stability (30 minutes) with Lauren Eirk
This is a 30 minute pilates workout to strengthen and stabilize the knee joint. The exercises will focus on the importance of proper knee alignment and knee tracking as well as building strength in all the muscles that support the knees. These include exercises for the lower leg muscles, upper l...
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Video 318 | Isometric Knee Boost (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen knee extensor muscles and knee flexor muscles using the resistance coming from friction and a sponge ball. Weakness in these areas can cause loss of balance and knee pain, making it more difficult to walk eff...
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Video 492 | Isometric Hip Boost: Abduction (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the outer hip muscles using the resistance coming from bodyweight, a sponge ball, and a Yoga block to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making...
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Video 638 | C.P.I. Knee Pain (30 minutes) with Lauren Eirk
This therapeutic routine to address knee pain with gentle hip, knee, and ankle exercises—all done from a chair. We will begin by addressing muscles that cross the knee by performing some gentle isometrics in the chair to jump-start weak areas. However, we will quickly move into the hip influence...
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Video #274 | FIS Knee Therapy (45 Minute workout) with Lauren Eirk
The knee joint, called a "hinge" joint, bends and straightens but can become stressed or injured with muscle weakness and compensation from nearby joints. In this workout, you will learn about the knee joint and practice many therapeutic exercises to help keep your knee more stable.
When knee...
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Video 554 | Knee-Friendly Leg Workout (30 mins) with Lauren Eirk
This lower body workout is designed to strengthen the muscles of the hips, thighs, glutes, and lower leg without a lot of repetitive knee bending and mechanical stress. Learn how to feel more comfortable in many lower body exercises such as squats and lunges with this knee-friendly approach.
We...
