In most cases of iliotibial band syndrome there is some weakness of the core abdominal and hip muscles that lead to biomechanics problems and increased stress on the iliotibial band, lead to IT band pain and discomfort.

These exercises are four of the best Iliotibial Band Strength Exercises can help improve hip and core strength and reduce the pain of iliotibial band syndrome

Clam shell exercise for IT Band

The “clam shell” exercise strengthens the external rotators of the hips, which help stabilize the pelvic when standing or running. Using a stretch band or stretch cord for the clam shell exercise can increase the firing and activation of the gluteus muscles. Its important to do the clam shell exercise in a slow and controlled manner, focusing on activating the gluteus muscles. Many athletes try to do this hip exercise too quickly and don’t focus on the proper technique. When performing the clam shell exercise, try to use a three to four second count in each direction. if you are using a stretch or thera-band, be sure to hold the leg in the externally rotated position for several seconds before starting the downward (internal rotation) movement.

If you don’t have a stretch cord or stretch band, use a large towel wrapped loosely around the thighs (but tight enough that it provides resistance when you take the top leg into full external rotation)

Enjoy the video below of the Clam Shell exercise for helping with IT Band Syndrome.