If you’ve been around these parts for awhile, you’re probably aware that I’m obsessed with helping people run injury free.
But I’m especially fond of talking about IT Band Syndrome.
Just reading it sends a shiver down my back, my nose wrinkles and I remember the years cycling through great runs and searing pain.
After years of helping friends and those I coach overcome IT Band Syndrome, I finally compiled all the at home remedies, exercises and truly workable advice in to a 80 page eBook.
You can download it now, but for a hint of what to expect here’s one of my favorite exercise recommendations.This is the IT Band Lung Matrix that I’ve been practicing since going to physical therapy in 2005 for my own major IT Band issue.
As you get stronger and your IT Band pain diminishes this is something you can build in to other workouts, like doing a quick round between upper body exercises when strength training.
IT BAND LUNGE MATRIX
The key to these moves is that your planted foot remains pointing forward. If you rotate that foot, you’re losing the strength that’s being developed in that leg and changing the range of motion.
The Matrix consists of 5 lunges which work your hips in every direction and might just challenge your balance a bit too!
- Front Lunge
- Front Crossover Lunge
- Front Rotational Lunge
- Backward Lunge
- Side Lunge
The following video provides a demonstration of the lunge matrix.
If you’re currently experiencing IT Band pain then you may not yet be ready to perform these movements. While it’s important to continue movement to recover (no rest will not resolve this), it is not helpful to continue aggravating the muscle.
Ready to finally heal your IT Band?
Tired of the cycle of healthy then injured?
It doesn’t have to be so hard to fix it!
Not sure, that’s ok! Download my free IT Band Checklist to get started on recovery >>
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