Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

IT Band Soreness? Here’s a quick test and fix

23 Feb 2025 · 1 min

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In this concise instructional segment, the presenter explains how limited hip internal rotation can contribute to IT band syndrome and offers a simple self‑test to identify the restriction. The test involves seated hip rotation comparison; the side that moves less indicates a need for internal rotation work. The corrective protocol includes three progressive exercises: (1) Copenhagen plank holds to activate the adductors until fatigue, (2) an all‑fours heel‑out rotation drill that forces the hip to internally rotate, and (3) a 90‑90 hip stretch with a femur‑glide cue to improve mobility. The routine is performed for a few repetitions per side, followed by retesting, with the expectation that IT band discomfort will diminish.

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Are you suffering from IT band syndrome? Here's a quick test if you are lacking internal rotation. Sit down on a chair or a bench, move one leg out like so, keeping the knee in place, move the other leg out. If one is stuck and doesn't move as much as the other one, it means you need to work on the internal rotation of that hip. First thing we need to do is activate the adductor with a Copenhagen plank. Hold 3 times for as long as you can until you're completely fatigued. Next, move to all fours and rotate your heel out. This will give you rotation into the hip, rotating inward while your heel rotates outward. Lastly, finish with a 90-90 stretch. Push both knees into the ground, activating the muscles around your hips. Relax and push down on this femur bone so it feels like you're gliding your hip downward. Do this 5 times each side and then retest. Your IT band pain should lessen.