IT Band Syndrome

12-Week DIY Home Physiotherapy Program

it band syndrome rehab

IT Band Syndrome is one of the most common running injuries we see here at The Runners Physio, affecting both newbies and experts, and even our very own team!

This online physiotherapy program allows you to get the best IT Band treatment in the comfort of your home. We’ve combined our expert knowledge and best practice and devised a practical step-by-step program to get you back to pain-free running.

This 12-week program includes:


A Structured Week-by-Week Physio Rehab Plan


100+ IT Band Syndrome Home Rehab Exercises


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community

The complete IT Band Syndrome rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

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

How Does The Online Rehab Program Work?

It’s just like having a physiotherapist on your phone. You will get hundreds of rehab exercises and follow the same plan our physios use with clients in the clinic!

This IT Band Syndrome Rehab program includes a 12-week step-by-step guided physiotherapy program delivered via your phone or computer. Expert physiotherapists, who are also passionate runners, have developed this structured program that can be done anywhere and to suit any routine or schedule.

This rehab program is made up of a series of short, 20-30 minute daily workouts with simple-to-follow video exercises that are well demonstrated and specific to your IT Band injury. The exercises get gradually more challenging as you progress through the program and your injury heals.

This program has been specifically tailored to your running body to get you back to pain-free performance as quickly and safely as possible.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


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.

Is This Program Right For Me?

This program is specifically 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 also 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 won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

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

That means the total 12-week program costs $88.

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.

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card will not be charged until after the conclusion of the free trial period.