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Table 2 Weekly progression of exercise in experimental hip strengthening exercise group (group C)

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

  1. Note: Frequency of all exercises was 3 days/week.
  2. Abbreviation: T-band Theraband, TKE terminal knee extension
  3. *Each side
  4. **Each direction
  5. ***Each leg