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[Text on screen:
Samantha Amway, PT, OCS
Physical Therapist
Ohio State Wexner Medical Center]

Samantha Amway: My name is Samantha Amway, and I'm a physical therapist at the Ohio State University, Wexner Medical Center, specializing in sports medicine. I'm going to be demonstrating a series of exercises for the prevention and treatment of IT band syndrome, the Iliotibial band, or otherwise known as the IT band, is a thick band of tissue that runs from the outside of the hip down to the outside portion of the knee. The IT band serves as an important attachment point for several muscle groups, including the hip flexors, quadriceps, gluteals, and hamstrings. Oftentimes, there is an imbalance in these muscles resulting in a tightness in the anterior muscles and a weakness in the posterior chain.

IT band syndrome is an overuse injury that's often characterized by an irritation of the tissue from repetitive activities such as running or cycling. People often describe this pain as an aching or often associated with a clicking along the outside portion of the hip or the outside portion of the knee. Other conditions can mimic IT band syndrome. So if you are experiencing pain, be sure to seek out a medical professional.

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Kneeling hip flexor stretch]

We'll begin with a kneeling hip flexor stretch. You will start by kneeling on one knee with the other leg out in front. You will gently tuck your pelvis under and lean forward slightly. This will help the anterior hip flexibility, and you will need to hold the stretch for at least 30 seconds. Be sure to perform this on both sides.

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Bridge]

For the bridge, you're going to start by laying on a flat surface with your knees bent, and you're going to slowly lift your hips toward the ceiling, engaging your glute muscles. Be sure when you're lifting your hips, that you are not arching your back and keeping your core muscles engaged. For a harder version of the bridge, you can perform this with one leg by elevating the other leg to a 90 degree position and lifting your hips toward the ceiling, again, engaging in your glute muscle. After you perform it on one side, go ahead and switch to the other side.

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Side-lying hip abduction]

Starting in a side lying position, we are going to be performing hip abduction. You're going to start by laying on your side with your hips in a straight position and lift the top leg toward the ceiling, and then slowly lowering it back down to your start position.

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Side-lying hip clamshell]

The side lying clamshell can be performed with or without a band. You can place the TheraBand just above the knee joint. You will begin by laying on your side with your hips and knees bent at a 45 degree angle. You will keep your feet together and slowly rotate your top knee up toward the ceiling, and then lower it back down to your starting position. Be sure to perform this exercise keeping your hips stacked on top of each other and avoid letting your pelvis rotate backwards.

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Banded squat]

The banded squat can be performed by standing in front of a low surface such as a chair, and lowering your bottom onto the surface by sitting back and keeping your chest elevated. And then returning to the start position. Make sure that when you are standing up, you are engaging your glutes.

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Lateral band walk]

The lateral band walk can be performed by placing the band at your ankles, and you're going to maintain an upright trunk position. You will begin by taking a step to the side and returning your other leg to the start position. You can alternate going to the right and to the left.

[Text on screen:
The Ohio State University Wexner Medical Center
For more information, visit:
go.osu.edu/sportsmedpt]

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