Side plank
Make a straight line from head to feet and keep the top hip stacked.
- Dose
- 3 × 20–40 seconds each side
- Progress when comfortable
- Add a top-leg raise when the hold is controlled.
Runner health pathway
IT Band Discomfort and Hip Stability for Runners
Outer-knee discomfort is not solved by aggressively stretching the IT band. Build lateral hip capacity, review load, and improve control around the pelvis and knee.
Written and reviewed by the FormStride coaching team · Updated June 15, 2026 · Educational guidance, not diagnosis or treatment.
Patterns worth reviewing
- Rapid increases in downhill running or long runs
- Pelvic drop or side-to-side asymmetry
- Low tolerance for single-leg strength work
Exercise progression
Start at a comfortable level. Mild effort is expected; escalating pain is not.
Single-leg bridge
Keep the pelvis level and finish by squeezing the glute, not arching the back.
- Dose
- 3 × 8–12 each side
- Progress when comfortable
- Add a pause or elevate the supporting foot.
Single-leg squat to chair
Sit back gently while the knee tracks over the toes.
- Dose
- 3 × 6–10 each side
- Progress when comfortable
- Use a lower chair, then add load.
Stop conditions
- • Pain is sharp, sudden or follows trauma
- • The knee is unstable or swollen
- • Symptoms persist or worsen after load reduction
Seek qualified medical assessment when symptoms are severe, sudden, worsening or persistent.
Connect the exercise to your form
Measure cadence, posture and asymmetry from a short side-on running clip.