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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.
The iliotibial band is a band of fibrous tissue that runs down the outside of the thigh. It provides stability to the knee and hip and helps prevent dislocation of those joints.The band may overdevelop, tighten, and rub across the hipbone or the outer part of the knee. Pain on the outside of the knee or hip. 2  Snapping hip pain as the iliotibial band snaps back and forth over the point of the hip (greater trochanter). 3  Pain that generally disappears as the band is stretched out and becomes more flexible. 4  Pain that improves with rest.