# @thelewinclinic on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CVALLivMz1g
- **Gondola URL:** https://gondola.cc/posts/16038585-thelewinclinic-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/90bdbffca7.jpg
- **Posted:** 2021-10-14T08:42:27.000+00:00
- **Account Owner:** The Lewin Sports Injury Clinic (@thelewinclinic) — https://gondola.cc/thelewinclinic

## Caption

This is one of the most common complaints runner patients talk about in-clinic.

Some nice strength ideas here which generally help to settle things down 👍🏻

Posted withregram • sportskneephysio Part 2: Exercises for ITBS

Now we are getting into the real work of this recovery. Bigger, heavier and more specific to the task at hand 

1️⃣ Trap Bar deadlift - work towards strength from building a base of tolerance 3X10 > 5x5 as an example

2️⃣ Fire Hydrant - load the flutes in single leg stance for endurance - make it 🔥 

3️⃣ Bulgarian split squat - this is the one! Single leg bias, glut and quad based load and again work from building a base to heavy for strength 3x12 > 5x5. I like to target 50% body weight for the external load

Next post is plyometric ideas for ITBS. This post is a collab with manni_o 

Keep your eyes peeled this week for this collab drop

#back2performance

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#itb #itbsyndrome #itband #stretch #strong #strength #strengthtraining #strengthandconditioning #rehab #prehab #rehabilitation #gym #deadlift #lunge #glut #physio #knee #kneepainrelief #kneepain #physio #physiotherapy #physicaltherapy #dpt #dptstudent #dptschool #weighttraining #glute #gluts #quad #quadsworkout

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## Tags

glute, rehabilitation, kneepainrelief, quadsworkout, dpt, dptstudent, itbsyndrome, gluts, glut, strengthandconditioning, prehab, strong, kneepain, strength, lunge, physio, rehab, stretch, physiotherapy, gym, dptschool, weighttraining, back2performance, itb, deadlift, quad, strengthtraining, knee, physicaltherapy, itband

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