No More Lateral Knee Pain: The 3-Step IT Band Reset Routine
- Jan 13
- 2 min read
Are You Dreading the Stairs After Your Run?
You’ve just finished a beautiful run at Kite Beach or a long session at Al Qudra, but as soon as you hit the stairs, it happens—a sharp, stabbing pain on the outside of your knee.
Many runners mistake this for a joint issue and try to "push through it," only to find the pain getting worse. If this sounds like you, the real criminal isn't your knee joint; it’s likely IT Band Friction Syndrome (ITBS).
At Co'Recare Physio, we believe in a "Movement Reset." We don't just treat the symptoms; we fix the mechanics that cause the friction.
The "Aha!" Moment: It’s a Stability Issue
The IT Band is a thick piece of connective tissue that runs from your hip to your knee. When your hips are unstable, this band rubs against your knee bone, causing inflammation and that signature sharp pain.
To fix it, we need to Reset the way your muscles support your knee. Here is our signature 3-step routine you can do at home.
The Co'Recare 3-Step ITB Reset Routine
Step 1: Towel Side-Swing (Nerve & Fascia Mobilization)
Instead of a static stretch, we use dynamic movement to "flush" the tension out.
How: Lie on your back and loop a towel around the ball of your foot.
Action: Keep your knee straight and lift your leg. Gently swing your leg side-to-side (cross-body and out).
Goal: This encourages the IT Band and the surrounding nerves to glide smoothly.
Step 2: Targeted Foam Roller Release
Melt away the stubborn "knots" that are pulling on your knee.
How: Lie on your side with a foam roller under the outside of your thigh.
Action: Slowly roll from just below the hip to just above the knee. When you find a "hot spot," stay there for 20 seconds and breathe.
Goal: To reduce the resting tension of the band.
Step 3: The 30-Second Glute Hold (The Game Changer)
This is the most important step for long-term prevention.
How: Lie on your side with your legs straight. Lift your top leg to a 45-degree angle.
Action: Hold for 30 seconds.
💡 The Pro-Tip: To maximize glute activation, point your toes toward the 8 o’clock position (↙️). This internal rotation targets the gluteus medius, the primary stabilizer of your knee.
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