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Core Exercises. Anti-Rotation Band Walkouts-Start by anchoring a resistance band or using a cable column set-up. Keeping your core very tight, shoulder blades set (down and back), and feet pointed straight ahead (never closer than shoulder width), take the prescribed amount of steps laterally and back in. Repeat for opposite side.
Most IT Band Syndrome problems originate with an internal rotation of the lower extremity. This increases tension in the IT Band, and may cause increased rubbing and inflammation in the regions where the IT Band passes over the lateral femoral condyle (knee end) and greater trochanter (top of femur). Tight IT bands usually hurt at the hip or knee. How to eliminate the pain.