Iliotibial Band Stretches
Written By: Chloe Wilson, BSc(Hons) Physiotherapy
Reviewed by: KPE Medical Review Board
Iliotibial band stretches are a great way to reduce knee, hip and back pain and the symptoms of iliotibial band syndrome.
Here, we share our 5 favourite ITB band stretches, with easy to follow instructions and images to help you beat ITB pain.
The Iliotibial Band (ITB) is a thick band of fibrous tissue that runs down the outside of your leg from your pelvis to your knee. Some of the buttock and hip muscles attach to it and the ITB co-ordinates how these muscles work and stabilises the knee.
Why Stretch The ITB?
Tightness of the ITB can make subtle changes to the way the knee moves resulting in knee pain, particularly in runners.
It can lead to patella maltracking, where the kneecap doesn’t glide properly as the knee moves which can lead to a whole range of knee and kneecap problems.
Tightness in the ITB can also irritate the hip and knee bursa, small fluid filled sacs that provide cushioning between the Iliotibial Band and the bones underneath, causing inflammation and pain.
The most common issues caused by a tight ITB are:
1) Iliotibial Band Syndrome - Common in long distance runners. Causes pain on the outer side of the knee and thigh.
2) Trochanteric Bursitis - Causing pain and acute tenderness on the outer side of the hip
ITB tightness can also contribute to a number of different knee problems so iliotibial band stretches is often an important part of rehab, particularly for runners.
How To Stretch The ITB
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle.
Here we will show you how to build up your Iliotibial Band stretches to help relieve hip and knee pain. If you haven't already, visit the knee stretches intro page for information on how to get the best results from iliotibial band stretches.
You will find five different Iliotibial band stretches to choose from here. With each one, the description/pictures show you how to stretch your right ITB. To stretch the left side, just reverse the instructions.
You only need to do one or two of these stretches – choose the iliotibial band stretches that work best for you. To be most effective you need hold each of these stretches for 30 seconds and repeat them 3 times.
Standing IT Band Stretches
Standing iliotibial band stretches can be done almost anywhere making them particularly useful and a great place to start.
Basic ITB Stretch
Intro: This is my favourite of all the iliotibial band stretches
Starting Position: Stand upright and cross your right leg behind your left.
Action: Lean slightly forwards and to your left side until you feel the IT band stretch on the outside of your right leg. Lean on a chair/wall if needed. Hold for 30 secs
Repetition: Repeat 3 times, 2x daily, or before and after exercise
Progression: Place your hands on your head whilst doing this to increase the stretch
Wall ITB Stretch
Starting Position: Start as with the first exercise but cross your right leg further over behind you to the left. Place your hands on your head or lean on a wall for support ensuring your hands are above your head as this increases the stretch.
Action: Lean to the left whilst gently gliding your hips to the right until you feel the it band stretching. Hold for 30 secs.
Repetition: Repeat 3 times, 2x daily, or before and after exercise
Notes: People often find that they feel more balanced and in control with IT band stretches when they use the wall for balance
ITB Stretches Lying Down
Some people prefer to do iliotibial band stretches lying down as they feel more stable.
Side Lying ITB Stretch
Starting Position: Lie on your left side at the edge of a bed/table with your bottom knee bent
Action: Move your top (right) leg backwards so it hangs down over the edge of the bed. Gradually try and let the right leg drop down more to increase the strength of the IT band stretch. Hold for 30 secs
Repetition: Repeat 3x, 2x daily
Progression: You can increase the intensity of iliobtibial band stretches by using a foam roller. Lie as shown with the roller underneath the area of pain (at a right angle to your body) and as you hold this stretch, gently roll backwards and forwards on the roller.
Belt IT Band Stretch
Starting Position: Lie on your back with a belt looped around your right foot
Action: Bring your right leg straight up and across your body until you feel a stretch on your outer thigh. Hold for 30 secs
Repetition: Repeat 3x, 2x daily
Progression: Increase the it band stretch by turning your foot inwards as you do the exercise
Tips: Keep your hips flat on the bed/table rather than letting them twist up
Foam Roller ITB Stretch
Intro: Foam Rollers are a really great tool for iliotibial band stretches
Starting Position: Lie on your left side with a foam roller underneath your thigh and your top leg bent up out of the way
Action: Using your arms and top leg, roll up and down on the roller so it down your outer thigh from the hip to the knee
Repetition: Do this for around 3 minutes, 2x daily, or before and after exercise
Assisted Iliotibial Band Stretches
If you find it hard to do Iliotibial band stretches effectively, getting someone to help can
make a big difference. They may be able to help you stretch your ITB
further than you can on your own.
Assisted IT Band Stretch
Starting Position: Lie on your back with your legs straight.
Action: Assistant brings your right leg up and across your body until you feel the it band stretching on the outer side of your thigh. Hold for 30 secs
Repetition: Repeat 3x, 2x daily
Progression: Increase it band stretches by turning your foot inwards as you do the exercise
Tips: Get someone to put gently pressure through your hips to keep them still
What Next?
ITB tightness is extremely common in runners and with ITB syndrome, and is often accompanied by buttock tightness and weakness. Visit the glute stretches and knee strengthening exercises sections for more exercises that may help.
For top tips on getting the best out of iliotibial band stretches, including quick tests to tell if your muscles are tight and how to get the best results for the least effort, visit the knee stretches overview.
Often, there will be tightness in more than one muscle – find the best stretches for tight
quads,
hamstring,
calves
and
glutes
muscles to make sure you are getting maximum benefit from these iliotibial band stretches for your knee.
References
1. Scandanavian Journal of Medicine and Science in Sports: Iliotibial band syndrome: an examination of the evidence behind a number of treatment options. Falvey E, Clark R, Franklyn-Miller A, Bryant A, Briggs C, McCrory P. August 2010
2. Archives of Physical Medicine & Rehabilitation: Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Fredericson M, White J, Macmahon J, Andriacchi T. May 2002
3. Journal of Sports Medicine: A Review of Treatments for Iliotibial Band Syndrome in the Athletic Population. Beals C, Flanigan D. October 2013
Page Last Updated: 02/05/19
Next Review Due: 02/05/21
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