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  • Writer's pictureLuke Nelson

4 best exercises for ITB pain

🏃‍♀️💪 Attention, Runners! Say goodbye to ITB pain with these top 4 exercises! 🏃‍♂️💥

Struggling with ITB pain during your runs? We've got you covered! Here are four exercises that will help you conquer that pesky ITB pain & get back to your running game stronger than ever!


1️⃣Single-leg forward step downs

These are great to target the initial 20-30 degrees of knee flexion where the ITB undergoes compression. Start with bodyweight & progress by adding resistance 🦵


2️⃣Weighted step up

This is a great exercise to get the hip extensors (glutes & hammies) firing 🔥

3️⃣Bulgarian Split squats

This exercise can be tweaked to either drive primarily through the front leg OR push more through the back leg to work the knee in deeper ranges of flexion 🏋️‍♀️

4️⃣Sidelying plank variations

The trusty side plank is great to improve lateral hip strength. This works both the glut medius & the TFL (from which the ITB attaches). Progress to raising the top leg.


Incorporate these exercises into your routine 2-3 times a week to experience the best results. 📆💪

Don't let ITB pain hold you back from reaching your running goals! Give these exercises a try, and you'll be well on your way to a stronger, pain-free stride 🏃‍♀️




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