Stop the Cycle
IT Band is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Lateral hip strength 2-3x/week
- Avoid sudden long-run jumps
- Vary running surfaces
- Audit running form for over-striding
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for it band.
- Side Plank with Leg Lift — 3 sets of 10 per side, 3x/week
- Single-Leg Step-Downs — 3 sets of 10 per side, 3x/week
- Banded Lateral Walks — 3 sets of 15 each way, 2-3x/week
- Copenhagen Adduction — 2-3 sets of 6, 2x/week
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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