Start on the ground like this…hold for 5-10 sec…alternate legs and repeat 5-10 times… hips need to be level…butt in…nice and straight like a beam!
Next progression as you get better..use a ball and do the same kind of exercice…balance on one legs and lift the other one…my butt should but in more!!! Always keep strong and nice posture…!!
Same thing…but on the front! Lift one leg..keep for 5 sec…repeat alternating legs…5-10 times…challenge yourself until it burn well…
Hold this position from 5 sec…repeat 5-10 times…alternating legs on the floor… nice posture again…butt in…hips level!
I call them whales! Lift both legs and arms…repeat 2X12….
More exercice of balance to do when done…as a cool down… lifting the leg at the front, then on the side, then backyard…a few more pic of the same exercice…
More Core Stability, Strengthening and Stretching
This next set of exercises came from Chris Olson ...
Stretch. I do 10-15 min of stretching. I make sure to get the quads and hammies really stretched out. I always do this before any strength work.
I don’t do all of the following every night, but as I have more troubles, I do more.
1. Ankle weights. Lying on my back with 10# ankle weights on, I raise each leg 6-10” off the floor keeping the leg straight. I do 10-12 reps and 3 sets for each leg. Next I lie on my side and raise the leg in the same manner for the same sets. Then I lie on the other side and do the same. I finish by lying on my stomach and do the same. You’re targeting the small muscles around the hip joint.
2. Resistance band. I lie on my side with a resistance band (big rubber band) around my knees with my knees bent at about a 30* angle. I lift my knee with my feet together…kind of like a clam opening if that makes sense. I do 3 sets of 10-12 reps on each side. Again targeting the muscles on the outside of the leg near the hip.
3. Ankle bands. I really can’t describe this one well…wearing ankle bands I take big sweeping steps across my living room. [EDIT: I took this to mean the monster walk]
The other thing I make sure I do everyday and before each run is the runner's stretch
Loosen Dense Muscle and Breakup Scar Tissue
For these I use both ART treatment from our local practitioner, Dr. Renick, on a regular basis and I do Trigger Point therapy. For the TP therapy you don't necessarily have to use their specific tools. You can substitute a tennis ball or ball of duck tape for the TP massage ball and you can use a hard foam roller, rolling pin, or PVC pipe in place of the quadballer and footballer. I'd recommend ordering the Hip Dysfunction Kit if you want the Cadillac version.
The main focus of these treatments should be on the hip and calf as the IT band pain in the knee is only a symptom of a problem somewhere else in the kinetic chain. Read this and click on all the links: http://www.tpmassageball.com/quaddisfunction.php?sym=24
Quick Update (2-09-09)
It's been a few months and I'm happy to report that my running form has never been better ... even setting a few PRs. I wanted to add a few helpful items ...
Dynamic side plank (very important to lift the hip up and down 20 times each side x 3)
Crunches on ball (front and each side 30 each x 3)
Awesome article from Joe Friel on the importance of core strength for running and specifically how weak core muscles cause ITBS even in runners with a neutral gait: http://www2.trainingbible.com/joesblog/2009/02/running-and-core-stability.html