I found an article today on how to avoid the 5 most common running injuries. As a previous sufferer of ITBS, I thought I would pass on that part of the article. Maybe if I had carried out these recommendations, I would not have been injured …
According to the article, by Susan Rinkuna in Runner’s World, this exercise will make you less vulnerable to ITBS.
Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers
Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it’s weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.
Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three sets on each leg, working up to one minute per set.
The article also gives exercises for shinsplints, runner’s knee, achilles tendinitis and plantar fasciitis.
Here’s to injury-free running! You might also be interested in my post on Hip Pain – Stretch to Avoid.