My New Strength Routine

Posted on January 17, 2012 by Coco

When my ITB flared again up last week, I did some research on Google for exercises that might help get to the root of the problem. I mostly found suggestions for stretches, but I did find a few suggested strength moves. I used those to build a new weight routine that I hope will let me train for the R’n’R USA Half Marathon in March.

I do super-sets of the following moves, doing 12-15 reps of each one, and then cycling through 3 sets before moving on the next group.

  • single-leg dead lifts
  • military presses
  • push-ups

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  • single-leg curls (on the Bowflex)
  • bent-over rows

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  • single-leg squats (holding on to my elliptical for balance!)
  • tricep dips

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  • lateral raises
  • front raises
  • step-downs (stepping down off a step–I’ve seen this suggested for ITB issues several places)

—

  • bicep curls
  • crunches on fit ball

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  • clam shell (another popular one for ITB issues)
  • side-lying leg raises (top and bottom)
  • crunches (various angles)

I can get through this whole routine in 4o minutes or so, as long as I don’t pause too often to fast-forward through whatever I am watching on my DVR.

Do you know any other exercises I should try?

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13 Responses to My New Strength Routine

  1. Victoria (District C says:
    January 17, 2012 at 2:49 am

    Add bridges – focusing on squeezing your glutes. Hold to failure.

  2. T says:
    January 17, 2012 at 6:56 am

    I was just going to add some of those single-leg deadlift yumminess to my routine too. 🙂 Singles kick butt… literally! Nice workout!

  3. FindingMyHappyPace says:
    January 18, 2012 at 2:25 am

    Do you own a resistance band? My sports/medicine doctor really encourages the resistance band around the knees and doing side steps while partially squatted, if that makes sense.

  4. Carrie@FamilyFitness says:
    January 18, 2012 at 4:42 am

    I think you covered these moves, but when my ITB was acting up, I started doing this workout: http://strengthrunning.com/2011/02/the-itb-rehab-…

    Maybe I should keep doing it – but I suck at follow through.

    Hope you're better!

  5. Tanya Patrice says:
    January 18, 2012 at 8:20 am

    I have no recommendations but your post reminded me that I need to start back strength workouts – I've been procrastinating all year!

  6. Vicki says:
    January 18, 2012 at 10:28 am

    This is a good long article on ITBS. I'm trying the exercise on the bottom, its a little tricky to figure out.. I might need your help 🙂 How to keep both knees locked while lowering one? (off of step) http://www.sportsinjurybulletin.com/archive/0168-…

    • Coco says:
      January 18, 2012 at 2:05 pm

      There is now way I could figure that out without a video! I followed the first part until the hip action. :-0

      Sent from my iPhone

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