Logo The ZOM ITBS Treatment and Prevention Program
Created by Christopher R. Schwenker, P.T.  Mar 15th, 2022
Total 6
ILIOTIBIAL BAND STRETCH WITH BELT - ITB

Loop a belt around your foot. While lying on your back and leg up in front of you and knee straight, bring your leg across midline for a gentle stretch felt along your outer thigh.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
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IT BAND / GLUT / PIRIFORMIS STRETCH - LONG SIT

Sit with one knee straight and the other bent and placed over the opposite knee.

Then gentle turn your body towards the bend knee side.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
STANDING ILIOTIBIAL BAND STRETCH SUPPORTED - ITB

In a standing position, cross the affected leg behind your unaffected leg.

Next, lean forward and towards the unaffected side while using your arm for balance support.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
HALF KNEEL HIP FLEXOR STRETCH

While kneeling down on one knee, lean forward and bend your front knee until a stretch is felt along the front hip area of the knee-down side.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
FOAM ROLL - ILIOTIBIAL BAND - ITB

Start on your side with a foam roll under your bottom thigh.

Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh.
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
FOAM ROLL - HIP FLEXORS

Lie face down with a foam roll diagonally under your affected inner thigh.

Use your arms to roll up and down your leg.
Complete 1 Set
Perform 2 Times a Day
Enlarge


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