For moderate to excessive pronators: the long axis of the shoe should provide maximum torsional control of medial foot rotation (pronation) during the weight-bearing phase of the gait cycle. Proper support slackens the Ilio-Tibial band, reducing friction and irritation at the hip and the outside of the knee.
For supinators: the long axis of the shoe should provide maximum torsional control of foot rotation (especially outward rotation). Try to avoid shoes with heavy medial posting so as not to encourage increased supination.
Neutral (mild pronators) – Over-the-counter orthotics may be beneficial
Moderate to excessive pronators and supinators – Custom orthotics
For the overpronator, it is effective on reducing pain and tension in the ITB.
Excellent way to strengthen the core muscles of the hips. Stability in the hips helps to reduce ITB pain.
**Please consult your physican before engaging in an exercise program.**
With all strengthening exercises, start with 3 sets of 10. If you experience any sort of pain reduce your reps to 3 sets of 5 repetitions. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.
|Ilio-tibial band standing bent to side stretch
||Ilio-tibial band long sitting stretch
|Leg Sideways (Abductors) Elastic Ankle