Stop Stretching Your IT Band — Do This Instead | ITBS Class for Runners

If you are a runner dealing with IT band syndrome, this class is for you. ITBS is one of the most frustrating running injuries — it sidelines runners, resists simple fixes, and keeps coming back if you only address the symptoms. The real answer is not more stretching or more foam rolling. It is building the hip strength, control and load tolerance that stops the IT band getting overloaded in the first place. This class is designed to do exactly that. --- 🔥 WHAT WE COVER IN THIS CLASS Warm Up → Standing Pigeon — opens the hip rotators and glutes, reducing tension through the lateral hip and IT band before we load → Foam Roller Release of Vastus Lateralis — eases tightness through the outer quad, helping the IT band move more freely and preparing the leg for controlled strength work Main Set → Curtsy Lunge to Hip Lock — trains hip abductor control and teaches the body to stabilise the pelvis under load. Weakness here is one of the biggest drivers of ITBS in runners → B-Stance Cross Body Swings — challenges single-leg hip control through a dynamic movement pattern, building the lateral hip strength that protects the IT band during running → Single-Leg RDL to Lunge Reach — combines hamstring loading, hip control and balance into one running-specific drill. This is the kind of movement that builds real resilience → Wall Banded Pyro — reactive single-leg power work with band resistance. This bridges the gap between slow strength work and the fast, repetitive demands of running --- 💡 WHY THIS MATTERS FOR RUNNERS WITH ITBS Your IT band is a thick band of connective tissue — it does not stretch like a muscle and it cannot be strengthened directly. What keeps it healthy is the strength and control of the muscles around it, especially the glutes, hip abductors and lateral hip stabilisers. When those muscles are weak or under-trained, the IT band takes on more load than it should — and that is when it starts to hurt. This class targets those exact muscles, in a way that transfers directly to running. --- This class is ideal for runners who: Are currently dealing with IT band pain or knee pain on the outside of the leg Keep getting ITBS and want to fix the root cause, not just the symptom Are returning to running after an IT band flare-up Want to build stronger hips and better lateral control to run more and get injured less --- 🔔 Subscribe for weekly running strength and physio classes 👍 Like this video if it helped you 💬 Tell us in the comments — how long have you been dealing with ITBS? --- James Physiorun — Strength and physiotherapy for runners --- #ITBS #ITBandSyndrome #RunningInjury #ITBandPain #RunnerKneePain #StrengthForRunners #Physiorun #RunningPhysio #HipStrengthForRunners #RunningInjuryPrevention #PhysioForRunners #ITBandFix #RunnerRehab #OnlinePhysioClass #ReturnToRunning #LateralKneePain #GluteStrengthForRunners #RunningStrength