Iliotibial Band Syndrome Rehabilitation

What is Iliotibial band syndrome?

Iliotibial band friction syndrome is also known as ITBS and runners knee. It is an overuse injury and is a common cause of pain on the outside of the knee, especially in runners.

Who is this program suitable for?

This program is suitable for anyone suffering from Iliotibial band friction syndrome. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.

How does it work?

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. Paul guides you through the program via a series of videos explaining each phase and the exercises and treatment methods involved.

The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Program structure

The program consists of 3 phases with a 4th maintenance phase.

Phase 1

The aim of phase 1 is to reduce pain and inflammation. We also begin to correct some of the muscle imbalances associated with ITB syndrome.

Phase 2

The aim of phase 2 is to continue to protect the area and improve the condition of the muscles, whilst gradually increasing running volume.

Phase 3

The aim of phase 3 is to increase running to normal training distances and introduce some endurance and capacity into the associated muscle groups.

Maintenance phase

This is the maintenance phase and comprises 3 simple exercises to Include in your normal training routine.

What is included?

The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

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