The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for it band.
1. Side Plank with Leg Lift
How: Hold a side plank, lift the top leg 10 inches.
Dose: 3 sets of 10 per side, 3x/week
Why: Loads the glute medius in the exact pattern running demands.
2. Single-Leg Step-Downs
How: Stand on a step, slowly lower opposite heel to floor.
Dose: 3 sets of 10 per side, 3x/week
Why: Trains hip control through the knee-flexion angle where ITBS hurts.
3. Banded Lateral Walks
How: Band above the knees, small steps sideways in a quarter squat.
Dose: 3 sets of 15 each way, 2-3x/week
Why: Activates lateral hip without aggravating the knee.
4. Copenhagen Adduction
How: Side plank with top foot on a bench, lift bottom leg up.
Dose: 2-3 sets of 6, 2x/week
Why: Balances adductor and abductor strength — a known ITBS factor.
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