Physiotherapy and Iliotibial Band Syndrome Exercises

Physiotherapy and Iliotibial Band Syndrome Exercises

Iliotibial Band Syndrome is a common knee condition where pain is present on the outer part of the knee, caused by the iliotibial band (long band connective tissue) rubbing against the femoral epicondyle (thigh bone). This results in local tissue and iliotibial band inflammation and damage.

Physiotherapy Exercises include:

SIDE LEG RAISES

Step 1: Lie on the mat on your right side, with your head rested on a pillow
Step 2: Maintain your body in neutral, and place your left hand on the floor for support
Step 3: Keep your knees straight and slowly lift your left heel and leg up towards the ceiling
Step 4: Hold 3-5 seconds in this position
Step 5: Slowly and gently return your left leg back to the starting position

STRETCH WITH FOAM ROLLER

Step 1: Lie on the mat on your right side and rest your thigh on the foam roller
Step 2: Rest both of your hands on the floor for stability
Step 3: Keep your knee straight and ensure the sole of your foot is pressed against the floor for support
Step 4: Foam roll from your hip down to your knee and then back up to your hip
Step 5: Repeat 5-10 times as above

TWISTED SPINAL STRETCHES

Step 1: Sit on a mat with your left leg bent and rested on the floor
Step 2: Ensure your left ankle is resting on the floor, crossed over/ and positioned under your right hip
Step 3: Place your left fingertips on the floor for support
Step 4: Exhale as your twist your lower body towards your right side
Step 5: Gaze over your right shoulder (repeat the other side)

FORWARD BENT WITH CROSSED LEGS

Step 1: Stand up tall with your feet slightly apart
Step 2: Cross your left leg over your right leg
Step 3: Exhale and slowly bend forward to touch the floor
Step 4: Maintain this position as you stretch the back of your neck for 5-10 seconds
Step 5: Ensure your knees is slightly bent (repeat for the opposite side)

COW FACE POSE

Step 1: Bend your left knee and position your knee at the center of your body
Step 2: Draw in your left foot towards your right hip
Step 3: Cross your right knee over your left leg, stacking your knees on top of one another
Step 4: Place your right heel and ankle to the outside of your left hip
Step 5: Hold for 1 minute
Step 6: Repeat 5-10 times

Book a consultation online

Don’t let the pain get any worse – if you are suffering from Iliotibial Band Syndrome, contact us at Edgewater Physiotherapy. Our Prahran clinic is open and able to assist you. Please book a consult with our professional physiotherapist today.