I have had Iliotibial band syndrome for 6 years (I’m 24), and after failed treatment and therapy options early on, I’m getting serious about strengthening my knee again. I am planning to follow the instructions of an article on the Running Times website (Stretching and Strengthening Exercises for Iliotibial Band Syndrome by Brian Fullem). My question is: Does the order in which I do the stretching and strengthening matter? Do I do strengthening, then stretching, or vice versa? Also, it says to do the stretching 3 times a day. How often should I do the strengthening?
To train safely and get the most out of your training, plan on warming up, followed by stretching, then strengthening and ending with easy stretching and ice massage on the IT band. The warm up should cause you to start to perspire; warm muscles respond better than cold ones. Stretching will increase the motion of your hips and knees, thereby allowing more thorough strengthening. Stretching afterwards enhances your flexibility. Work on the strengthening at least once a day and if you have the time, twice a day. When you are done with your workout, apply ice to your IT band. A great way to do this is to start with a paper cup that you have filled with water and frozen. Unwrap the top of the cup (using the bottom as your handle) and massage the IT band for 10-15 minutes.
