Start by lying on your good side with the tight Iliotibial Band or “IT-Band” facing up. Keep your inner core muscles below the belly button engaged while keeping your low back flat. Then, bring the bottom knee towards your chest and with your left hand, reach down and back for your other leg above the ankle. Pull the heel back towards the bum while keeping the core engaged and the low back flat. Keeping the top knee and ankle parallel and level with the floor, lift your bottom heel onto the top part of your knee. Next, guide your lower leg down toward the floor with your heel while keeping the top leg, knee and ankle parallel and level to the floor. As the top leg is lowered down, have the top knee and thigh pointed downwards so it’s in alignment with your whole spine. Hold this stretch for 30 seconds and repeat 3 sets 2 times daily. This “IT-Band” stretch is particularly helpful if it’s caused by tightness by an overly tight lateral quadriceps muscle. This type of overuse knee pain can be caused by excessive running, running sports, hill training, squats, hiking or cycling.
This is a hamstring stretch. You’re going to start with your heel on the corner of a wall or door frame and with your back flat and core engaged and the opposite knee and leg straight. Now with the toes off, you’re going to slide the heel up on the corner of the wall or door frame, keeping the other knee straight as well, with the core engaged hold for 30 seconds, do three sets.
So this exercise to strengthen your functional core along with your hamstrings. You’re going to lie on a mat with your feet on a ball, and a theraband wrapped around your knees and you’re going to lift up your bum with your core engaged, dig your heels into the ball and do a ham curl. Hold it for three seconds and then straighten it back out. Repeat that ten times, do three sets and enjoy!
This exercise is great for the functional rehab to strengthen your hip, knee and ankle with your core stability. Start by standing on your left leg with your lower abdominal muscles below your belly button drawn inwards toward your spine. Next lean your body weight forward onto the ball of your left foot and hop ten times forward… then switch to your right side. Repeat doing 3-5 sets on each side. Single leg forward hops is an excellent functional rehab exercise for running. It helps to retrain your balance, proprioception and neuromuscular system in the forward or “Sagittal” Plane.
Place the roller on the ground or your yoga mat and put your lateral thigh onto the roller. Gently roll up and down onto your IT-Band controlling the amount of pressure onto it with your hands. Find the sweet spot and continue to roll over onto this area for up to 3-4 minutes total. Do this 2 to 3 times per day. This self release technique is great for IT-Band syndrome caused by knee sprains, tight lateral quads, lateral tracking of the knee cap or any other acute or chronic knee pain.
This exercise is to strength your gluteal medius muscles. You want to stand inside a theraband with both legs with the theraband tied to something solid so it doesn’t move. With the knees straight but not locked, you’re going to gently raise the right foot off the ground and you want to try and do a peer motion called hip induction where you’re bringing the right leg just out to the side, without leaning to the right or left and you’re also going to keep the core engaged and the transversus abdominis. And you’re going to repeat that ten times doing three sets on each side.
This exercise is a wall squat with a big ball. You are going to place the big ball up against the wall and have the low of your back up against the ball and you’re going to roll up a towel and place that between your knees and shimmy your feet out in front of you a little bit more while you lean up against the ball. You’re going to make sure your knee is in a line with your second toe, that you are squeezing the towel and you are keeping your core engaged. With your core engaged, while squeezing the towel, you are going to squat down so the knees are no more than 90 degrees and that they are over top of the ankles and you want to hold that for 10 seconds. You will feel the burn in your quads. Now you wan to do 3 sets of 10 of these. You will feel the burn in the quads more while you keep your core engaged and then you’re going to come back up and rest for 5 seconds between each rep.
Stand on one leg with your core engaged, hold for thirty seconds then progress it to sixty seconds. Repeat it four times, four times per day. Once mastered, then you can use a wobble pad underneath.