Bike Fit to Fix IT Band

Exercises:

Various types of foam rolling
hip flexor kneeling stretch
hip abduction toe down leg lift
hip adduction lying on side
clams shells
glute bridges
ankle exercises with a band
single leg deadlift

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That is a good regimenā€¦.I would suggest adding monster walks and single leg squats to the regimen.

For the monster walks, do them both with straight legs and bent knees.

For the single leg squats, make sure you keep you weight over your heel and donā€™t lean forward. You can also do them on a pillow or stability pad, which will help the stabilizing muscles in your ankle / calf.

I would also recommend Running Man exerciseā€¦seems simple, but can be challenging. I modified it to be more of a squat as I reached back with my leg, lowering myself further down. Again, you can do these on a stability pad or pillow for added challenge.