Hip/Knee
IT Band Syndrome
Outer knee or outer hip irritation common in runners and cyclists, often linked to hip strength and training load.
- Outer knee pain
- Pain mid-run
- Tight outer thigh
What patients often notice
- Outer knee pain
- Pain mid-run
- Tight outer thigh
Home exercises
Tap a thumbnail to open the demo on YouTube. Move in a pain-free range unless your provider said otherwise.
Watch on YouTube01
Side-Lying Clamshell
- Sets
- 3
- Reps
- 12 each side
Watch on YouTube02
Standing IT Band Stretch
- Sets
- 2
- Reps
- 30 sec each side
Watch on YouTube03
Single-Leg Glute Bridge
- Sets
- 2
- Reps
- 8 each side