IT Band Stretches to Relieve Iliotibial Band Syndrome

After running, walking, or hiking, the iliotibial band can become tight and inflamed, resulting in a condition known as iliotibial band syndrome (ITBS). It is uncomfortable and painful and can lead to muscular imbalance and poor movement patterns.

If you have ITBS, you may benefit from physical therapy to help treat your condition. Your physical therapist can assess your range of motion and strength and prescribe exercises like the IT band stretches in this program. Here is what you need to know about the condition.

What Is IT Band Syndrome?

The iliotibial band is a thick tendinous fascia that originates on the outside portion of the hip and extends to the side of the knee. Iliotibial band syndrome is characterized by pain along the side of the thigh and knee.

A tight IT band causes friction over the hip and knee joints, along with fascia inflammation. Strengthening the hip and stretching are the first steps in treating iliotibial band syndrome.

Remember to check in with your doctor before starting this, or any other, exercise program for Iliotibial band syndrome.

The World's Greatest IT Band Stretches

Sidelying IT Band Stretch — Verywell / Ben Goldstein

Want to get a great stretch of your Iliotibial band as it crosses your knee? Then this stretch is for you. Many physical therapists know about it, but not many patients use it. Here is how you do the side-lying IT band stretch:

Lie on your side with your affected knee on top.
Bend your top knee and grab your ankle. You should feel a tightness in your quadriceps muscle.
Pull back a bit and place your bottom foot on the side of your top knee.
Pull the foot on your knee toward the floor gently, elongating the outer part of your top thigh.
Feel a stretch in the side of your knee where the IT band crosses the knee.
Hold the stretch for 15 to 20 seconds and then release.
Repeat three to five times.

Keep your body still during the stretch — no rocking backward. The more you can keep yourself in a neutral position, the better IT band stretch.

Seated Hip and IT Band Stretches

Seated Hip and ITB Stretch — Verywell / Ben Goldstein

The seated hip rotation is an excellent IT band stretch while also loosening your hip and piriformis. Here is how you do it:

Sit with your legs extended out in front of you.
Cross the involved (hurting) leg over your other leg, bending your knee, and placing your foot flat on the floor.
Rotate your body to look over the shoulder on the involved side until you feel a stretch.
Hold for 30 seconds.
Repeat four times.

The Standing IT Band Stretches

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Watch Now: How to Do Standing IT Band Stretches

Standing IT band stretches are good because you can do them anywhere—at home, the office, or the gym before working out. You can lean on a wall for balance if it is easier. Here is how you do it:

Stand upright.
Cross the involved (hurting) leg behind the opposite leg.
Lean to the uninvolved side (away from the sore side) until you feel a stretch across the affected IT band.
Hold for 30 seconds.
Uncross your legs and stand up straight again.
Repeat four times.

Some people feel a stretch in the area of their hip where the IT band arises, while others feel a tightness at their knee during this stretch.

Knee to Opposite Shoulder IT Band Stretches

Knee to Opposite Shoulder Stretch — Verywell / Ben Goldstein

Here is a relaxing stretch to round out your IT band stretching routine:

Lie on your back.
Bend the knee of the involved (hurting) leg.
Grasp behind the bent leg's knee with both hands and pull the involved leg toward the opposite shoulder.
Hold for 30 seconds.
Relax your leg.
Repeat four times.

Stretching your ITB and the muscles around it may be just one component of your rehab program for iliotibial band friction syndrome. For example, stretching the tensor fasciae latae (TFL) and gluteus maximus may provide relief.

Both the TFL and gluteus maximus attach to the IT band. When these muscles improve flexibility, tension is reduced in the IT band.

Increasingly, physical therapists and personal trainers are recommending the use of foam rollers during stretching exercises to relieve pain, improve flexibility, and hasten muscle recovery.

Many people with ITBS also benefit from strengthening their glutes, strengthening their hip muscles, and working to improve balance and running mechanics. Your PT can help you determine the best overall program for your ITBS and get you back to your normal activity level quickly and safely.

A Word From Verywell

IT band syndrome is painful and should be addressed to prevent muscular imbalance and increasing dysfunction. While it is best to have pain checked out by a professional such as a physical therapist, you can also try these IT band stretches at home. Don't push into pain or do anything that causes pain to increase.

3 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

McKay J, Maffulli N, Aicale R, Taunton J. Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study. J Orthop Surg Res. 2020;15(1):188. doi:10.1186/s13018-020-01713-7
National Academy of Sports Medicine. IT band syndrome exercises: reduce risk factors and symptoms.
Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re-training emphasizing step rate manipulation. Int J Sports Phys Ther. 2014;9(2):222–231.

By Laura Inverarity, PT, DO
Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist.

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