IT Band Prehab 6 Weeks
Welcome to IT Band Prehab 6 Weeks, your comprehensive online video programme dedicated to preventing IT Band issues and promoting resilient running. Designed specifically for runners, this programme targets the hip and glute area to strengthen key muscles and support optimal biomechanics. With two weekly bodyweight strength sessions and a short daily stretch session, you'll build strength, improve flexibility, and reduce the risk of IT Band-related injuries. Join me on this journey to stronger, healthier running.
-
IT Band Introduction
-
Week 1
-
Session 1
Welcome to this first session in the IT Band prehab programme. We will work to make the hips strong and supple. This video includes a short warmup, the main strength session and a short targeted stretch for the IT Band area. We will repeat this video throughout the programme to really target the hips.
-
Session 2
In this session we are going to use a band again. This session is majority laid and kneeling with a strong focus on the hips/glute area again to help create the strength and stability. This video includes short warmup, main strength session and IT Band focused stretching to finish.
-
Daily Stretch
This daily stretch is going to be your quick stretch session for the 5 days of the week that you aren’t doing the strength sessions. These are so quick you are able to fit them in to your routine so easily.
-
-
Week 2
-
Session 1
Starting the week with the same session as we started with last week. This session really focuses in to the muscles around the hip and bum so its a fantastic session to repeat and watch your progress.
-
Session 2
The same session as last weeks session 2. We keep things the same for 2 weeks then progress. This helps us really focus on the same muscles. This targeted strength and flexibility work will improve how your hips function.
-
Daily Stretch
This daily stretch will be a kneeling dynamic stretch of the hips, glutes, groin and hamstrings to create supple and limber tissues of the body that glide smoothly over each other. Improving function of your body.
-
-
Week 3
-
Session 1
The first session of week 3 will also be the first session of next week 2. Again, we are focusing on the hips glutes area to strengthen and create stability in the pelvis. We will need a block and a band again for this session. This session includes warmup, strength section and a short stretch.
-
Session 2
The second session of this week has us back down on the mat really working into those glutes and hip area. The focus and repetition of these routines will enhance the gains we can take from this programme.
-
Daily Stretch
We are going to spend today’s daily stretch laid down working some rotations through the hips, glutes and lower back to help create suppleness. This one feels great as its laid down and nicely supported.
-
-
Week 4
-
Session 1
In this session we are repeating last weeks first session. It’s very important for us to focus in on the same muscles, thats why we keep working into those same muscles in todays session.
-
Session 2
The second session of this week is the same as last weeks second session as we repeat and focus in on the same areas around the hips and glutes. Hopefully by now you are feeling the benefits of this focused work and your hips are feeling stronger.
-
Daily Stretch
We are back on the daily stretch from week one. The reason we are coming back on to this stretch for this week is to see if we can feel and notice a difference in those areas we have been working on. Hopefully you can feel more stability and looser in the hips by now.
-
-
Week 5
-
Session 1
Its the start of a new week and you’ll see some regular exercises with different tweaks to time or body position. You will need a band again as usual for this session. Embrace the burn!
-
Session 2
In this session we are going to do a standing strength session with our usual focus on the hips/glutes area. We have a few different exercises and interval lengths to mix things up in this session. You’re doing great, keep going!
-
Daily Stretch
We are back on week two daily stretch to see what differences we can notice in our body in this kneeling position. Hopefully you feel looser and more limber and able to get in and out of the positions easier. These are all signs this session is working its magic.
-
-
Week 6
-
Session 1
Its the start of the final week in this programme. Hopefully you can feel the changes in the glutes and your hips are feeling more stable and stronger.
-
Session 2
The final strength session of the programme sees us repeating last weeks second session again. Hopefully you can feel the difference in your strength and mobility of the hip/glute area. Well done for getting to the last strength session in this programme.
-
Daily Stretch
Its the final week of the daily stretch. Hopefully you can feel the difference in these rotations. If you can rotate more easily and with more rotation then this is a great sign that these stretches are working and the time and effort is paying off. Well done!
-
Course FAQ
-
The "IT Band Prehab 6 Weeks" programme is suitable for runners of all levels who want to prevent IT Band issues and strengthen the hip and glute area to support their running biomechanics. Whether you're a beginner or an experienced runner, this programme is designed to help you build strength, improve flexibility, and reduce the risk of IT Band-related injuries.
-
Yes, you will need a step or block and resistance bands for the bodyweight strength sessions in the "IT Band Prehab 6 Weeks" programme. These pieces of equipment are used to add resistance and variation to the exercises, helping to target the hip and glute muscles effectively.
-
If you already have IT Band issues, it's important to consult with a healthcare professional before starting any exercise programme, including "IT Band Prehab 6 Weeks." While this programme is designed to strengthen the hip and glute area and may help alleviate some IT Band issues, it's essential to ensure that the exercises are safe and appropriate for your specific condition. Always prioritise your health and seek professional guidance if you're experiencing ongoing IT Band pain or discomfort.
-
Yes, you can absolutely do the daily stretch session on rest days. In fact, incorporating stretching into your routine on rest days can be highly beneficial for recovery and injury prevention. The daily stretch session is designed to enhance flexibility and reduce tension in the IT Band and surrounding muscles, helping to keep your body primed for the demands of running. So feel free to add it to your rest day routine to maximise the benefits of the programme.
-
Yes, you can continue your regular running routine while doing the "IT Band Prehab 6 Weeks" programme. In fact, the programme is designed to complement your running by strengthening the hip and glute area, ultimately helping to improve your overall performance and reduce the risk of IT Band-related injuries. Just be sure to listen to your body and adjust your running intensity as needed to accommodate the additional strength and mobility work.
-
FAQ: Why do the sessions in the "IT Band Prehab 6 Weeks" program repeat?
The sessions in the "IT Band Prehab 6 Weeks" programme repeat because repetition is essential for effectively targeting and strengthening the specific hip and glute muscles that support the IT Band. By repeating the same exercises over multiple sessions, you'll gradually increase muscle strength, endurance, and stability in these areas, ultimately reducing the risk of IT Band issues and improving overall running biomechanics. While the routines may seem repetitive, they're designed to provide consistent and progressive stimulus to the muscles, ensuring comprehensive prehabilitation and long-term injury prevention.