MDRx IT Band

Mobility-Doc

Track & Field, General Fitness, Functional Fitness, Marathon

Coaches

Dr. Chloe Costigan and Dr. John Giacaolne

Not a muscle but a connective tissue, the IT Band can’t be strengthened directly. This 4 week routine targets improving mobility, stability, and strength in your hips, knees, and ankles. These are the key areas to get your IT Band issues under control. This program consists of 3 programmed sessions per week that take approximately 10 mins. When the IT band is cranky that means there’s a larger movement pattern break down along your lower body’s chain. Stick with this routine and you will wipe out your IT band issues.

$15

Get MDRx IT Band

Mobilize

Increase flexibility in the 3 major joints of the lower body so you can have better range of motion

Stabilize

Create better movement patterns within the joints by doing exercises made to teach you how it should move

Strengthen

Cement your new flexibility and good moving patterns by strengthening the joints

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Foam Roller // Couch/Bench

Sample Week

Week 1 of 4-week program

Sunday

MD Rx IT Band: Cycle 1 Wk 1 Hips

How To Foam Roll

1 x 1

Foam Roll IT Band

3 x 60

Brettzel 1.0

3 x 60

Single leg plank

3 x 60

Tuesday

MD Rx IT Band: Cycle 1 Wk 1 Knees

Foam Roll Quad

3 x 60

Couch Stretch

3 x 60

Isometric Lunge

3 x 60

Thursday

MD Rx IT Band: Cycle 1 Wk 1 Ankle

Ankle Dorsiflexion with Weight

3 x 60

Side Lying Leg Lifts

3 x 60

Heel-Toe Slides

3 x 14

Coaches

More from Mobility-Doc

Dr. Chloe Costigan

A former D1 distance athlete turned PT, Dr. Chloe is passionate about empowering through education on proper body mechanics. Her passion project Mobility-Doc does Yoga does just that by combining functional movement to improve your yoga practice. She both coaches and regularly contributes to the MD Fit program.

Dr. John Giacaolne

Coaching groups and individuals at various levels ranging from PT classes to national-level Olympic weightlifting, Dr. John loves working with specialized athletes to unlock their fullest potential. When he isn’t coaching MDFit classes, he is taking it as a member.

Recovery Starts Here

The IT Band is something you can't strengthen directly or easily stretch/mobilize. Let us guide you through exercises that have proven to work for our patients in just 10 mins a day.

Get MDRx IT Band