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 6 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.

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. Learn More >

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.

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

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

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.

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

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

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