IT Band Syndrome

12-Week Online Physiotherapy Program

No credit card needed!

Fix your IT Band Syndrome with a step-by-step home physiotherapy rehab program.

What’s Included In The IT Band Syndrome Rehab Program?


A Structured Week-by-Week Physio Rehab Plan


Over 100 IT Band Syndrome Rehab Exercises


Exercises to Build Strength, Stability and Endurance for Long-Term Recovery


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community


$7.99/week (USD) for 12 weeks

(after free trial)

No Credit Card Needed.

Preview Exercises

Here are a few of our favourite exercises for IT Band Syndrome. Inside the program there are hundreds more!

Lunge Hamstring Stretch

30 seconds each side

Side Leg Raise Wall Slide

12 reps each side

Star Balance

12 reps each side

IT Band Rehab Program

How It Works

Sign up

Create an account and start the program for free! We don’t ask for a credit card and give you full access to the first week of the program.

Get Started Straight Away

Once you sign up, you can access the online dashboard where you’ll find the complete program, all the workouts & exercises, helpful physio tips, and training guides.

Complete The Workouts

Each week you’ll get 3 new workouts. Each workout is 15-20 mins long and features detailed video tutorials that you can follow at your own pace.

Progress to Harder Exercises

The program is designed to gradually build your strength with new & exciting exercises every week.

Get Back to Running

As your pain reduces you can resume running. By the end of the program, our goal is to ensure you are running stronger and more confidently than ever before.

runners knee rehab

Start Your FREE 7-Day Trial

Create an account to start the first week of the IT Band Syndrome rehab program for free. No credit card needed!


To begin the IT Band Syndrome Rehab Program, you must:


Have a confirmed diagnosis of IT Band Syndrome from a doctor or physiotherapist


Have clearance from your doctor or physio to begin exercise rehab


Have no other significant injuries that could affect your ability to exercise safely at home


What is IT Band Syndrome?

IT Band Syndrome is a painful condition that is brought about when the structures under the IT Band, on the outside your knee, get inflamed due to excess stress and overuse.

The IT Band is a big tendon-like structure that runs on the outside of your leg from the hip all the way to the knee. It’s a really important structure that provides a lot of stability for the knee during walking and running activities.

It’s a common injury in runners because of the repetitive nature of running. But it’s most prevalent in runners who have weaknesses in the hip and core muscles because the IT Band relies on the support of a stable pelvis during running. If the pelvis moves around, shifts side to side, or rotates, then extra stress is transferred down the leg through the IT Band. Over time, this extra stress and strain leads to irritation, inflammation, and pain at the bottom of the IT Band.

How is IT Band Syndrome Treated?

The most effective treatment for IT Band Syndrome is exercise rehabilitation focusing on strengthening the muscles around the pelvis, hips and knees.

Strengthening these muscles – in particular, the glutes, abdominals, hamstrings and quads – will reduce the stress on the IT Band, ensure that the pelvis stays stable when you run and improve your running form.

Some runners who have IT Band Syndrome might also need to cut back on training, or stop running for a few weeks to help the pain & inflammation settle down. During this period of recovery it’s essential to begin a good exercise rehabilitation program. This will ensure that the cause of your IT Band pain – the weakness in the hips and core – is addressed and that your return to running will be pain free.

Who is This Program Suitable For?

This program is designed for runners who are seeking to recover from an IT Band injury. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people suffering from a traumatic leg or knee injury, such as fractures or sprains, or who have had recent surgery. It’s not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or stand on one leg.

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence states that runners with IT Band Syndrome recover best with an exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

No, you won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes! When you sign up, you’ll have access to the first week of the program for free.

How Does Payment Work?

The IT Band Syndrome Rehab Program is $7.99 a week (usd), and the first week is free!

The total 12-week program costs $95.88 (usd).

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Start Your FREE 7-Day Trial

Start the first week of the IT Band Syndrome rehab program for free. No credit card needed!