Illiotibial Band, IT Band, Glute Medius, Hip Bursitis Pain Management & Corrective Exercise

Average Weekly Training Hours 02:20
Training Load By Week
Average Weekly Training Hours 02:20
Training Load By Week

Designed for: The Athlete that is suffering from chronic IT Band Syndrome Pain, Instability, and Tightness. This plan is designed to work in conjunction with a good training program so that you can stay the course with your normal training/coaching.

***It is always recommended to see your physician before starting a new exercise program***

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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Prior to using this plan, you should be able to complete the following workouts:

  • You should have good mobility in the injured area
  • Little to no swelling
  • Permission from your physician

Purchase of this plan includes :. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

For more information about this plan :

Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.

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Purchase and utilization of this plan means that you accept thewaiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:10:00
Welcome Package

Please see the attached documents that thoroughly outline the following:

1. How to navigate training peaks and your program.

2. Initial Injury Management Document.

3. A fully printable pdf version of the entire program.

Sample Day 1
0:10:00
Learn About Your Injury

Please reference the video for a quick overview:
https://youtu.be/uHqmb-oFaLg

Please reference the attached articles as well.

Sample Day 1
0:30:00
IT Band Rehab Initial Week 1 Day 1

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Foam Roll Quad and Adductors: 3 sets of 2-3 minutes
https://youtu.be/2EhfQn_1O3c
Foam Rolling IT-Band: 5 Minutes
https://youtu.be/5rZPflJcyyI
Quad/Hip Flexor Stretch: 5 Minutes
https://youtu.be/-76-II5UQME

Strength:

4 Way Hip: 4x10
https://youtu.be/Y1PL4nTPegw
Hip Hikes: 4x10
https://youtu.be/OfDAtR7odog

Sample Day 2
0:15:00
Mobility

Complete Mobility from This Week's Day 1.

Sample Day 3
0:30:00
IT Band Rehab Initial Week 1 Day 2

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Kneeling Quad: 3sets of 2-3 minutes
https://youtu.be/-76-II5UQME
Standing Quad: 3 set of 2-3 minutes
https://youtu.be/TKwuZ1J3ttA
Cross Over ITB: 3 set of 2-3 minutes
https://youtu.be/rqE84w_As3Y

Strength:

4 way hip: 4x10
https://youtu.be/Y1PL4nTPegw
Forward Step Up: 4x10
https://youtu.be/z_NWFz1XLLU
Lateral Step Up: 4x10
https://youtu.be/Yev86_-GJZA

Sample Day 4
0:15:00
Mobility

Complete Mobility from This Week's Day 2.

Sample Day 5
0:30:00
IT Band Rehab Initial Week 1 Day 3

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Piriformis foam roll 3sets of 2-3 minutes
https://youtu.be/1L5Jtuzxmf4
Glute Stretch 3 set of 2-3 minutes
https://youtu.be/-BJLqyJzvx8
Kneeling Quad 3 set of 2-3 minutes
https://youtu.be/-76-II5UQME

Strength:

Clamshells: 4x10
https://youtu.be/T3gsuLyHrcs
Donkey Kicks: 4x10
https://youtu.be/g8bViA1NAx0
Lateral Band Walks: 4x10
https://youtu.be/vNyqn44W50g

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.