A study back in 2000 came out concluding that one of the single most important aspects for IT Band syndrome rehab is Glute strengthening. The use of the foam roller over the last few decades has popularized it’s use for IT Band syndrome. This is a great way to give independency for the individual to help manage the pain and not rely on other therapies such as medication. In regards to fixing the actual problem just foam rolling over the IT band won’t cut it. The Glutes and Tensor fascia latae muscle attach to the IT band and a abnormal pull between these two muscles causes abnormal tension on the IT band below. (See picture below)
This tension will lead to sharp or burning pain on the outside part of the leg just above the knee. Running and cycling are common activities that lead to IT band syndrome. Implementing rehab exercises is a very important component to treatment of this condition. Other therapies such as myofascial release and manipulation have been shown to benefit. Exercises that have been researched to help strengthen gluteal muscles include side bridge, posterior lunges and clam shells. Try these exercises out if you think you are dealing with this condition !
Research article
Fredericson M, Cookingham CL, Chaudhari AM, Dowdell BC, Oestreicher N, Sahrmann SA. Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical Journal of Sport Medicine. 2000 Jul 1;10(3):169-75
