IT band syndrome is the second most common pain problem among runners and the primary cause of lateral knee pain. The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee.
Research suggests that affected individuals should incorporate exercises to strengthen the hip ABDuctors (gluteus medius and minimus) and motor control exercises designed to prevent the affected limb from collapsing medially toward the other leg as this may sensitize the region.
Give the following exercises a try and let me know if you have any questions. In general, each of these can be done for 3-4 sets of 8-12 repetitions and performed 2-3 times per week. On the standing exercises, focus on preventing the knee from moving medially/inward toward the other leg.
1. Sidelying Hip Abduction
2. Standing Fire Hydrant
3. Lateral Step Down
References:
Seeber GH, et al. THE TENSILE BEHAVIORS OF THE ILIOTIBIAL BAND - A CADAVERIC INVESTIGATION. Int J Sports Phys Ther. 2020.
Baker RL, et al. Differences in Knee and Hip Adduction and Hip Muscle Activation in Runners With and Without Iliotibial Band Syndrome. PM R. 2018.
Aderem J and Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders. 2015.