IT Band Syndrome

IT band syndrome causes outer knee/thigh pain from tight or inflamed iliotibial band, common in runners, cyclists. Symptoms: sharp pain during activity, tenderness. Untreated, risks chronic issues.

Home Exercise Protocol

Week 1-2:
IT Band Roll (2 sets, 30 sec): Roll outer thigh on foam roller.
Hip Stretch (2 sets, 15 sec): Cross leg, pull knee to chest.
NovaWell Hack: “Freedom Glide” (2 sets, 10 reps): Side-lie, lift leg 5° slowly.
Week 3-4:
Band Side Step (2 sets, 12 reps): Step sideways with band.
Clamshell (2 sets, 12 reps): Lie on side, open/close knees with band.
NovaWell Hack: “IT Pulse” (2 sets, 10 reps): Pulse leg 2 inches up with band.

Objective: Loosen IT band, strengthen hips, reduce pain

Equipment: Foam roller, resistance band