Iliotibial Band Syndrome (ITBS) occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. When the IT band isn’t working properly, the outside of the knee can become swollen and moving the knee becomes painful.
ITBS can be helped by strengthening the muscles that support your hips. You can use the following Pilates exercises that you may know from class, to do this.
- Spine curls – optionally, stay up in the bridge position, straighten one leg and hold for a count of 10
- Table top legs only
- Side lying oyster
- Side lying kicks up and down (legs in parallel)
- Side lying kicks forward and back (legs in parallel)
Other exercises that can help are:
- Walking from side to side with your knees slightly bent
- Standing on one leg with hip hikes
- Standing on one leg with squats
Try up to 10 rep’s of each exercise, two or three days a week. As you become stronger you can add a rest and then another set. When this has become easy, you can add a resistance band to build more strength.