You know I’m dedicated to fixing your IT Band, right?!
It’s why I created a whole 70 page ebook about how I resolved it permanently for myself and others, for good!
Of course the best thing about my job is that I continue to learn new things, which includes ways to work our bodies that prevent IT Band pain.
Since so many of you have finally gotten in to a consistent strength training plan to enhance your running, I wanted to provide a few exercises to add in to your routine. As always this are great for hip strength and glute strength!
IT Band Strengthening
All the stretching, foam rolling and pounding on your IT Band aren’t actually going to stretch it out and release the tightness. They are helpful, but more important is fixing the weaknesses that are causing it to be overworked or tweaked from poor form.
As runners, we tend to only move one direction: forward.
These moves are designed to help build our hip strength by moving in different directions or as my personal training textbook would say “different planes of motion.
Following are three moves you can add in to either your warm up or as part of a lower body workout each week. First, I’ll describe each move and then there’s a video to show you exactly how to do them.
Here are the newest IT Band strengthening moves I’ve been adding to my routine. Really you can’t go wrong with moves that work your core, hips and glutes!
Repeat each move 10 times per side.
Single Leg Side to Side Reach
While balancing on your right leg, first squat as low as you can with your left leg extended. Then return to standing and squat again with your left leg going behind your body. The depth of your squat might be small or large depending on your mobility and strength.
Weighted Curtsy Side Lunge
Holding a weight in each hand lunge to the right and then return to standing on your left leg and reach your right leg behind you in a curtsy lunge.
Single Leg Dead Lift Raise
Standing on your right leg, hold a weight in your right hand. Bending at the waist reach towards the ground with the weight. To return to standing, bring your left knee up with the weight on your thigh.
These IT Band exercises work for a few specific reasons:
- Single leg movements help us resolve imbalances
- Single leg movements mimic the muscles needed for running
- Each movement engages the glutes which are often weak or inactive
- We’re moving in directions different from running which helps to work new muscles
- They force us to engage our core which is key for hip stability while running
Again, if you’re dealing with IT Band pain, you can absolutely resolve it with consistent training and being smart about your recovery. Checkout my IT Band Checklist to get started on resolving your issues.
Have more IT Band questions, hit me up!
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