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Ho IT Band Exercises

The document provides a series of exercises for strengthening and stretching the iliotibial band, including the Side-Leaning Iliotibial Band Stretch, Hip Flexor Stretch, Hip Abductor Strengthening, and Hip Flexions Strengthening. Each exercise includes detailed instructions on how to perform them, recommended repetitions, and sets. It is intended for patients seeking to improve their hip flexibility and strength, particularly in relation to sports injuries.

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45 views2 pages

Ho IT Band Exercises

The document provides a series of exercises for strengthening and stretching the iliotibial band, including the Side-Leaning Iliotibial Band Stretch, Hip Flexor Stretch, Hip Abductor Strengthening, and Hip Flexions Strengthening. Each exercise includes detailed instructions on how to perform them, recommended repetitions, and sets. It is intended for patients seeking to improve their hip flexibility and strength, particularly in relation to sports injuries.

Uploaded by

r0p2x1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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IT Band Exercises

Dr. Ho
STRETCHING
Side-Leaning Iliotibial Band Stretch

• Standing with the side you are planning to stretch near a wall, cross your
uninjured leg in front of the leg you are planning to stretch, distributing
your weight evenly between the two feet.
• Using the hand closest to the wall for support, lean your hips into the
wall, feeling a stretch on the side of your hip.
• Hold this position for 15-30 seconds.
• Then, slowly relax and return to the starting position. This is one
repetition.
• Do at least 2 sets of 3 repetitions on each leg, a day.

Hip Flexor Stretch

• Placing a towel between your knees and the floor, start on both knees.
Keeping the knee and foot of the hip you are planning to stretch on the
floor, move the other leg forward and place its foot flat on the floor.
• From the lunging position, lunge further, leaning forward at the hips,
pressing both hips towards the floor. You should feel a stretch in the front
of your hip.
• Hold this position for 15-30 seconds.
• Then, slowly relax and return to the starting position. This is one
repetition.
• Do at least 2 sets of 3 repetitions on each leg, a day.

STRENGTHENING
Hip Abductor Strengthening

• Lie on your side with the affected hip up.


• With the leg straight raise the leg about 12-18 inches or 30
degrees from horizontal.
• Hold for 5 seconds and then slowly lower.
• Perform 3 sets of 10 repetitions.
• When this becomes easy add a 1 lb ankle weight for more
resistance.

8 2 7 0 WI L L OW O AK S C ORP O R A TE
If you have any problems or questions, D RI V E, S UI TE 7 0 0
please call your doctor’s office (8am-5pm). F A I R F A X, VA 2 2 0 3 1
P 703 .810.52 28 | F 571.407.5 659
Answering service for after hours.
O RT HO VI RG I NI A. C OM
Hip Flexions Strengthening

• Lie on your back with the affected leg out straight.


• Raise the leg at the hip about 12 inches and hold for 5 seconds.
Lower the leg slowly to the floor.
• Perform 3 sets of 10 repetitions.
• When this becomes easy add a 1 lb ankle weight for more
resistance.

Excerpted from the premier patient guide to sports injuries, 100 Questions & Answers About Your Sports
Injury. Howard TM, Ho GWK, Lewis J. 100 Questions & Answers About Your Sports Injury. Sudbury: Jones
and Bartlett Publishers 2008.

8 2 7 0 WI L L OW O AK S C ORP O R A TE
D RI V E, S UI TE 7 0 0
F A I R F A X, VA 2 2 0 3 1
P 703 .810.52 28 | F 571.407.5 659
O RT HO VI RG I NI A. C OM

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