Hip Exercises
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Reason- Stabilizes the leg unilaterally to make sure you are able to better handle the stance phase of gait

Cues- Keep the belt line parallel with the ground while stepping down

Volume- 30x side

Reason- Strengthens the leg unilaterally while also training the hip above which can dictate how the foot/ankle moves below

Cues- Firmly plant the foot down before lunging

Volume- 3 x10

Reason- Teach the hip to better stabilize to offload the TFL which blends into the IT Band

Cues- Shift your weight from the hip to the knee lifting up your body. Slowly lower back down to the hip again.

Volume- 6x/ side

Reason- Train the stability of the hip while integrating with the rest of the leg

Cues- try to maintain height and minimize leaning

Volume- 2 minutes

Reason- Getting into faster reactive strength movements

Cues- Be quick on the floor and land quietly

Volume- 30 seconds

Reason- Continue to strengthen the glutes to off load the IT band

Cues- Working you way close to parallel as long as pain free

Volume- 3x10

Reason- Strengthen the glute medius to offload the TFL

Cues- Keep your toes forward and step laterally. Make sure the trail leg is moving back slowly and in control. 

Volume- 60 seconds

Reason- Stabilizes the core while adding in some hip abduction

Cues- Try to keep the leg in the frontal plane and not rotate the hip which will further feed into the IT band issues

Volume- 30 seconds

Reason- Strengthen the posterior chain unilaterally

Cues- Keep a soft bend in the knee and hinge forward. Send your leg back and keep the spine neutral

Volume- 2x15

Reason- Add some forward momentum to the faster movements getting closer to running again

Cues- Be quick and quiet

Volume- 30 seconds