Angela Dickson Fitness

Angela Dickson Fitness Expert in Fully digital classes for at home hybrid workouts or face to face in the community

Online wellness and fitness with live classes to suit all fitness levels on my Wellness Hub

All fitness levels welcome 🥰
21/02/2026

All fitness levels welcome 🥰

Mix of cardio and strength to give your body metabolic training ❤️🥰
20/02/2026

Mix of cardio and strength to give your body metabolic training ❤️🥰

Everyone welcome ❤️❤️
18/02/2026

Everyone welcome ❤️❤️

Sculpt class using bands, light weights, sliders. Take your sculpting to the next level. All abilities welcome ###
18/02/2026

Sculpt class using bands, light weights, sliders. Take your sculpting to the next level. All abilities welcome ###

Bring a kettlebell today, if you have one, if not no problem ❤️❤️❤️
14/02/2026

Bring a kettlebell today, if you have one, if not no problem ❤️❤️❤️

Everyone welcome to dance yourself fit! Come along, smile and sweat with me tonight 7pm QMU ❤️❤️💃🪩
11/02/2026

Everyone welcome to dance yourself fit! Come along, smile and sweat with me tonight 7pm QMU ❤️❤️💃🪩

Sculpt your whole body using bands, sliders and light weights. We use moves from Pilates, yoga, Barre and body condition...
11/02/2026

Sculpt your whole body using bands, sliders and light weights. We use moves from Pilates, yoga, Barre and body conditioning. All fitness levels welcome ❤️

08/02/2026

What is Iliotibial Band Syndrome?

Iliotibial Band Syndrome (often shortened to ITBS) is an overuse injury where the iliotibial band – a thick band of connective tissue running from the outside of the hip down to the outer knee – becomes irritated and painful, usually near the knee.

Pain is typically felt on the outside of the knee, especially during or after movement.

What causes ITBS?

ITBS usually develops due to poor load management and movement mechanics, rather than one single incident.

Common causes include:

Overuse or sudden increases in training volume
Weak glute medius and hip stabilisers
Poor pelvic or hip control
Repetitive knee flexion and extension (especially under load)
Tightness in surrounding muscles (glutes, quads, TFL)
Poor running or walking mechanics
Limited ankle or hip mobility causing compensation
Asymmetry or imbalance between left and right sides
It’s rarely the IT band itself that’s the problem – it’s usually what’s not doing its job around it.

Who is most commonly affected?

ITBS is most common in:

Runners and walkers
Cyclists
People returning to exercise too quickly after time off
Individuals with poor lateral hip strength
People who do lots of squats, lunges, step work without hip stability

What to DO

The goal is to restore hip stability, pelvic control and movement efficiency.

Best exercises to include

Focus on slow, controlled, alignment-led work:

Glute & Hip Stability

Side-lying leg lifts (small range, neutral pelvis)
Clams (with or without band)
Standing hip abduction (upright posture)
Quadruped leg extensions
Single-leg balance work
Pelvic & Core Control

Supine pelvic stability exercises
Dead bug patterns
Side-lying oblique work
Bridge holds with alignment focus
Bridge march (only if pain-free)
Mobility (gentle)

Hip flexor stretches
Glute stretches
Thoracic rotation (to reduce lower-body compensation)
Calf and ankle mobility
Alignment over effort and keep reps low and quality high.

What to AVOID (Initially)

During an ITBS flare-up, avoid:

Deep lunges and split squats
Repetitive step-ups
High-rep squats
Jumping or plyometrics
Running or fast walking drills
Side kicks with momentum
Over-stretching the IT band

I would tell people to:

Work in pain-free ranges only
Slow the tempo right down
Emphasise hip-knee-ankle alignment
Encourage rest days and recovery walks
• • Remind people that ITBS is a load issue, not a flexibility issue

Hope this is helpful or even gives you a wee understanding of your IT band.

All fitness levels welcome ❤️
07/02/2026

All fitness levels welcome ❤️

Mix of cardio and strength training in this fun, upbeat metabolic class. Everyone welcome ###
06/02/2026

Mix of cardio and strength training in this fun, upbeat metabolic class. Everyone welcome ###

Everyone welcome 🥰🥰
04/02/2026

Everyone welcome 🥰🥰

Sculpting class with bands, sliders and light weights. Incorporating moves from Pilates, yoga, barre and body conditioni...
04/02/2026

Sculpting class with bands, sliders and light weights. Incorporating moves from Pilates, yoga, barre and body conditioning ❤️ Everyone welcome

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Musselburgh

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