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.

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Mobilize
Increase flexibility in the 3 major joints of the lower body so you can have better range of motion
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Stabilize
Create better movement patterns within the joints by doing exercises made to teach you how it should move
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Strengthen
Cement your new flexibility and good moving patterns by strengthening the joints
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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Sample Week
Week 1 of 4-week program
Sunday
MD Rx IT Band: Cycle 1 Wk 1 Hips

A

How To Foam Roll

1 x 1

B1

Foam Roll IT Bands

3 x 60

B2

Brettzel 1.0

3 x 60

B3

Single leg plank

3 x 60

Tuesday
MD Rx IT Band: Cycle 1 Wk 1 Knees

A1

Foam Roll Quad

3 x 60

A2

Couch Stretch

3 x 60

A3

Isometric Lunge

3 x 60

Thursday
MD Rx IT Band: Cycle 1 Wk 1 Ankle

A1

Ankle Dorsiflexion with Weight

3 x 60

A2

Side Lying Leg Lifts

3 x 60

A3

Heel-Toe Slides

3 x 14

Coaches
coach-avatar 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.

coach-avatar 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.

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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
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FAQs
Who is this program for?
Anyone facing IT Band issues. This is common in runners, soccer players, and football players.
How long are traininng sessions?
The exercises should take 10-15 minutes 3 days per week.
MDRx IT Band