From: Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study
Exercise regimen | Duration (s and reps × sets) |
---|---|
Exercise 1: Progression | |
Modified side plank | Week 1: 30 × 2* |
Week 2: 40 × * (Each side) | |
Modified side plank with clamshell | Week 3: 10 reps x 2 Light T-band |
Week 4: 15 reps × 3 Light T-band | |
Side plank | Week 4–6: 15 s × 2* and 20 s × 3 (each side) |
Side plank with hip abduction | Week 6–8: 10 reps × 2 and 10 reps × 3 |
Exercise 2: progression | |
Side-lying hip abduction | Week 1: 10 × 2 |
Week 2: 10 × 3 | |
Lateral monster walk | Week 3: 15 × 2 Light T-band** |
Week 4: 15 × 3 Light T-band** | |
Monster walk with shoulder external rotation | Week 5: 15 × 2 Light T-band** |
Week 6: 15 × 3 Medium T-band** | |
Monster × walk | Week 7: 15 × 2 Light T-band** |
Week 8: 15 × 3 Medium T-band** | |
Exercise 3: progression | |
Hip hikes | Week 1: 10 × 3*** |
Week 2: 20 × 3*** | |
Single leg squat | Week 3: 10 × 2*** |
Week 4: 12 × 3*** | |
TKE with T-band-hip abduction | Week 5: 12 × 2 Light T-band*** |
Week 6: 12 × 3*** | |
Skater-running man | Week 7: 15 × 2*** |
Week 8: 15 × 3*** | |
Exercise 4: progression | |
Supine bridge with T-band progression | Week 1: 10 × 3 medium T-band |
Week 2: 15 × 3 | |
Cook hip lift | Week 3: 10 × 2*** |
Week 4: 10 × 3*** | |
Glute bridge with single leg march | Week 5: 10 × 2*** |
Week 6: 12 × 3*** | |
Double leg hip thrust-bottom up | Week 7: 12 × 2 |
Week 8: 15 × 3 |