Top 5 Fridays! 5 Exercises for IT Band/Lateral Hip Pain | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews

Top 5 Fridays! 5 Exercises for IT Band/Lateral Hip Pain

ğŸ”ŽHere is another amazing dissection picture of the IT band from @chicagosportsdoc showing its two distinct attachment points. Pain in this lateral region of the knee is very common, especially among runners.

🧠Research suggests that individuals with pain in this region should incorporate resistance training exercises that load the lateral hip and thigh and motor control exercises designed to prevent the affected limb from collapsing inwardly toward the other leg as this may further sensitize the region.
✅Give the following exercises (swipe left ⬅️ to see them) a try as they all target the hip muscles that are directly responsible for controlling lower extremity alignment. In general, each of these can be done for 2-3 sets of 8-12 repetitions and performed 2-3 times per week. On the standing exercises, focus on preventing the knee from moving inwardly toward the other leg.
1️⃣Sidelying Hip Abduction
2️⃣Hip Abductor Plank
3️⃣Lateral Squat Walk
4️⃣Standing Fire Hydrant
5️⃣Single-Leg Squat
Reposted with permission from Dr. Tom Walters instagram #RehabScience

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