Lateral Band Walk and Side Plank
The lateral band walk can improve the strength of the hip. This is a very simple exercise to do at home. First, you need to stand with a resistance band on your leg. Try to bend in the knees and then with the lagging leg. Do around 10 reps in one direction. In total, you should do from 3 to 4 sets. [6]
The side plank is not only a great exercise for people with IT band syndrome, but it is also good for building your core endurance and strength. Nevertheless, keep in mind to maintain the hold and isometric contraction for at least 10 seconds. This is because repetitions are the main factor to build strength instead of duration. You need to begin on the side with both feet together. Put one forearm directly below the shoulder. Next, contract the core area and raise the hips until the whole body is aligned. Try to stay in this position without dropping the hips for 30 to 60 seconds before repeating on the other side. [7]
