The IT band acts primarily as a stabilizer during running and may become irritated from overuse. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.
There are many different ways to stretch your IT band. [Also see the Advanced Iliotibial Band Stretch]
Here is a simple stretch you can do while standing.
- Stand in a doorway with your left leg crossed in front of your right leg.
- With your right arm extending overhead, reach for the left side of the door frame.
- Put your left hand on your hip.
- Push slightly on your left hip to move your hips to the right; you will feel a slight stretch along the right side of your torso.
- Continue to stretch so you feel a complete stretch on the outer torso, hip, upper thigh and knee of your right leg.
- Hold 20 to 30 seconds and change sides.
- For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.
