Skip to main content

Recovery Exercises for Runners with IT Band injury

I have been running with an IT band injury for several weeks now. I took one week off and that didnt seem to really help so I have been doing research online on the best methods to rehab the injury while continuing to run. I am not 100% healed yet but I wanted to share these exercises with you that seem to really be helping. This routine is by Jason Fitzgerald and it even includes a video to show you how to do each exercise.

You will need a thera-band or other type of workout resistance band to perform 3 of these exercises. I have been using the lightest band I have and then I will work my way up to the stronger band. The workout is a total of 7 different exercises. It doesn't ever take me more then 10 minutes to complete the entire workout and I really feel that it is strengthening my IT Band. Be sure to complete each exercise on each leg. It's very common for IT Band pain to only occur on one side of the bottom but it is very import to strengthen both sides.  I'm feeling stronger each day and I hope that this pain does not flair up again in West Virginia next week.

Lateral Leg Raises
20 reps each side

Clam Shells
20 reps each side

Hip Bridge
20 reps each side

20 reps each leg

Pistol Squats
10 on each leg (these are very hard)

Hip Hikes
20 each hip

Iron Cross
30 - alternate legs

For additional information please visit the link above to see Jason Fitzgerald's article and video. 


Popular posts from this blog

What to Pack for a Ragnar Trail Relay?

Months ago when we decided to sign up for the Ragnar Trail Relay in West Virginia I started a list on my phone of what I wanted to pack. I have been known for being a list maker. Thankfully I am not alone in my list making when more than half of my team has an Engineering background it turns out we are all pretty listy. Our one team member even set up a google doc of what to pack so that we can all edit it. I know I'm a nerd but I love being prepared and I love being organized.

I started packing over the weekend when I knew I wouldn't be wearing most of my running clothes until race day. For the Relay I will be running 3 times so I made sure to pack three complete running outfits. I found a really helpful tip online to place each outfit in a gallon ziplock bag so I wont have to be searching for everything in the middle of the night or while someone else may be sleeping. The event will be all day and all night so I needed to make sure I packed a headlamp and extra batteries. I …

No Lunch Run for Me

Yesterday I was unable to run during my lunch break. My first reaction was self pity but then I quickly had to realize my little girl and her health are far more important. My daughter has been sick on and off for a few weeks and her breathing was very labored and I knew she had to go back to the doctor. Thankfully I was able to get her an appointment that day but it meant leaving work for a few hours and missing my lunch hour. When I start a training plan I tend to get a little obsessive about sticking to as much as I can. I don't know when I became such a rule follower. I have a good friend that I get to work with each day and he came to my rescue yesterday and put me in my place and out of my pity party. Thank you. I need to remember that things are going to change and everything can not always go as planned. When I have acceptance my life is far more serene. So at the end of the day yesterday I did not get to run or even do an alternate workout like I had planned because my hu…

50 Miles of Bliss!

I can not possibly put into words the exact feelings I had about crossing the finish line of the NorthFace Endurance Challenge in DC over the weekend. I trained long and hard for this event. I doubted myself over and over again during the weeks leading up to 4/28/18 but knew I had to give it a go. 

Driving down to DC the night before the race with my husband and friends I started to feel excited but my nerves were still high. I was thrilled that my husband and Kelly came down to support Miki and I as we attempted another 50 miler. 
Lets back track for a moment. In 2016 I trained for a 50 mile event that had a 14 hour cut off. The race was a total wash. It rained the entire week before the race and then the whole duration of the event. The trail conditions were so poor that it made running extremely difficult for me. I spent hours and hours walking a sliding in the mud. My attitude was terrible. I had such high hopes for that event and they were crushed by poor weather. I crossed the fin…