ITBS, or iliotibial band syndrome, is a knee injury that affects the iliotibial band that runs from the upper thigh to the knee. The pain and inflammation from iliotibial band syndrome can be excruciating, making physical activity and exercise virtually impossible. There are several knee exercises that can help ease symptoms by stretching and strengthening the iliotibial band.
Knee Lock
Stand up straight alongside a stair step or exercise platform. Step up onto the platform with your right leg, allowing your left leg and foot to dangle in midair. Lock your right knee and slowly lower your left foot to the floor. Contract the muscles in your buttocks and carefully lift yourself back up into the starting position. Continue for as many repetitions as desired and then switch legs. Repeat for as many repetitions as you are comfortable with.
Knee Cross
Stand up straight with your arms resting comfortably at your sides. Slowly cross your right foot behind your left foot. Lean toward the right until you feel a stretch in your knees and legs. Hold the exercise for up to 20 seconds and then slowly return yourself to the starting position. Repeat three more times. Switch to the other leg and continue for four repetitions.
Seated Knee Raise
Sit down in a sturdy chair with both of your feet resting flat on the floor. Carefully straighten your right knee and hold the exercise for about one minute. Bend your right knee until it forms a 45-degree angle. Lower your right leg until it is about halfway to the ground. Hold again for approximately 30 seconds. Return your leg to the starting position and repeat the exercise with your left knee. Do four repetitions per leg. As your strength increases, add ankle weights to the exercise.
Straight-leg Lift
Sit down in a chair and rest your left foot on a second chair. Keep your knees locked and straight and slowly lift your left foot a couple of inches off of the platform or chair. Hold the exercise for at least 10 seconds, then carefully lower your leg back to the chair. Rest for 10 seconds and then repeat. Work up to three minutes of lifting time. Switch legs and repeat on the right knee. Place weights around your ankles for extra resistance as you become stronger.
References
- "American Family Physician"; Iliotibial Band Syndrome: A Common Source of Knee Pain; Razib Khaund, M.D., and Sharon H. Flynn, M.D.; April 2005
- The Stretching Institute: Treating Knee Pain and Iliotibial Band Syndrome
- The Walking Site: Exercises for Knee Strength and Flexibility
- Palo Alto Medical Foundation: Iliotibial Band Syndrome
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