G’day Team,

Following up on last month’s ITB Friction Syndrome (ITBFS) blog, we’ve put together 6 simple

exercises to help with the management & prevention of ITBFS. Remember, if you’re experiencing

symptoms already; it pays to get a muscle-balance assessment & biomechanical analysis done to

address any underlying insufficiencies, in combination with looking at your training load/schedule.

Any questions, feel free to email us at the clinic on the email address above. Good luck!!

1. ITB Foam Roller.

Initially this one may hurt a little, but it’s a crucial exercise in

the management of ITBFS. Starting from the side of hip, roll

slowly down the ITB to the side of the knee, then slowly

back (1 repetition). If you already have ITBFS, avoid rolling

over the site of tenderness as this will aggravate your

symptoms. You may only be able to complete 3x 3reps

initially, but would aim to build up to 3x 10reps per day over

a 2-3 week period!

2. Posterior Glut Med (PGM) strengthening.

Often called ‘The Clam’ exercise. Starting in side-lying:

knees bent up to 45deg angle. Gently squeeze your

heels together, then perform a small 5-10cm lift (knees

apart).

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2. PGM strengthening cont..

It’s important not to lift the top leg too high and

allow the top hip to roll backwards as this will

strengthen TFL muscle at the front of the hip,

potentially making ITBFS worse. You should aim to feel

fatigue in the gluteal region. Aim for 3x 15 reps each side.

3.

3.

Piriformis / Gluteal stretch

To stretch your right side; cross your right foot over

your left thigh. Using both hands, pull your left thigh

up to 90deg: you should aim to feel a stretch your R

gluteal (piriformis) region.

Piriformis / Gluteal stretch cont…

Alternatively you could lift your left thigh to 90deg

using just your left hand; whilst at the same time

pushing your right with your R hand (away from your

head) to create greater leverage & a stronger stretch.

Hold for 2x 30secs (AM/PM/Night).

4.

5.

5.

Standing Quadriceps stretch

jkkTo stretch left quadriceps muscle: standing tall & pull

leflleft heel towards buttock. Try to keep knees together

( (don’t allow left leg to splay outwards) and aim to have

t t thighs parallel. Hold 2x 30secs (AM/PM/Night).

Transversus Abdominus (TVA) core strengthening

Lying on your back with knees bent up so that your

thigh is at 45deg and feet flat on the floor. Draw your

stomach in (switch on TVA), then slowly lift your left

leg up to 90deg hip flexion (table top position).

TVA strengthening continued…

Maintaining the TVA contraction (keep your stomach

in), then lift your right leg up to the 90deg hip flexion

position. Aim to complete 3x 10reps.

6.

Kneeling Hip Flexor / TFL stretch

The ITB originates from one your hip flexor muscles called

TFL at the anterior hip, so it’s important to stretch the TFL as

part of ITB management. To stretch your left TFL, kneel on

Left knee with R knee forward (as per picture). Lean forward

through the hip + pelvis, you should aim to feel the stretch

through the front of the hip region. Be careful not

overcompensate hyperextend through the lumbar spine.

You can also add in some R trunk side-bend to specifically

target TFL. Again aim for 2x 30secs AM/PM/Night.

10.