IT Band Stretches for Tight Muscles

Your iliotibial band, or IT band, is a tendon that extends from your hip to your knee along the outside of your thigh. The thick band of connective fibers is the largest piece of fascia (connective tissue) in the human body. It’s also some of runners’ and cyclists’ biggest pain points.

That’s because overuse of your IT band can cause swelling and irritation. The pain can sideline even the hardiest endurance athletes, turning each step into an achy shuffle.

IT band stretches and exercises can help ease or even prevent injury, improve flexibility and strengthen key muscles, says physical therapist Shelley Krampf, PT, DPT.

We asked Dr. Krampf about stretches for tight, inflamed and aggravated IT band, as well as other ways to lessen the pains.

How to loosen a tight IT band

What should you do if your IT band begins barking? Dr. Krampf offers one word: STOP.

“Continuing the activity that led to the problem isn’t going to make it go away,” she stresses.

Athletes are at high risk for IT band injuries, like IT band syndrome and “runner’s knee.” That’s because repetitive use of your hips and knees from activities like running, biking and skating puts a lot of pressure on your IT band. So, giving your legs a break can make a big difference.

Here’s why:

“As you bend and extend your knee and hip, the IT band glides over the outside part of the knee. Repeating the motion over and over again slowly works to tighten your IT band,” Dr. Krampf explains.

As the tissue grows more taught, friction develops as your IT band begins to rub over your bony infrastructure. That rubbing leads to irritation and inflammation that can reveal itself as an intense and persistent pain in your knee or hip.

If your IT band is tight and hurting, rest is the first step in recovery. You can also apply ice to the aching area and take anti-inflammatory medication (like Advil® or Motrin®).

Targeted stretches can also help loosen a tight IT band. You can try:

• Standing stretches.
• Lying stretches on your back and side.
• Stretches using an exercise band or strap.
• Foam roller techniques.

Dr. Krampf walks through six specific stretches you can try to help loosen your tight IT band.

Wall or chair-supported stretch

1. Choose a spot to stand where your left side is a few inches away from a wall or the back of a chair.
2. Stand straight with your feet together.
3. Cross your right leg behind your left leg.
4. Using a wall or chair for support, lean slightly forward and to the left. You should feel your IT band stretch on your right side.
5. Hold for 30 seconds and return to standing.
6. Repeat five times.
7. Repeat with the wall or chair to the right of your body and your left leg behind your right.

Forward-folding IT stretch

1. Start in a standing position with your feet together.
2. Cross your right leg over your left leg, setting your right foot down flat on the outside of your left foot.
3. Reach down toward your feet. Bend as far as is comfortable to get a good stretch but not hurt.
4. Breathe deeply as you hold for 30 seconds.
5. Repeat with the left foot in front.
6. Repeat five times.

Back-lying IT band stretch

1. Lie on your back with your knees bent 90 degrees.
2. Lift your right leg so that your right ankle hooks around your left knee.
3. Stretch both legs down toward the ground to the right. Hold for 30 seconds.
4. Repeat with your left ankle over your right knee, pulling your legs to the left.
5. Repeat five times.

Strap IT band stretch

1. Lie on your back with your legs straight.
2. Loop an exercise strap, resistance band or belt around your right foot.
3. Lift your right leg up straight before bringing it across your body (to the left) while keeping your hips flat. You should feel a gentle stretch along your right outer thigh.
4. Hold for 30 seconds.
5. Repeat with your left foot.
6. Repeat five times.

Side-lying IT band stretch

1. Lie on one side with your legs together and your hips and knees bent. You can bend at the elbow to cradle your head, or allow your head to rest on an outstretched arm.
2. Keeping your knees bent, hover your top leg a few inches above your bottom leg.
3. Allow your top leg to sweep back a few inches and drop down until you feel a gentle stretch in the side of your thigh.
4. Hold for 30 seconds.
5. Repeat on the opposite side.
6. Repeat five times.

Foam rolling

Let’s start with a word of caution: If you’re not used to foam rollers for releasing tight muscles and fascia, it can be ... intense.

So, take it easy with this one. And if the pain is too much, back off.

1. Position a foam roller at the bottom of your outer right thigh. Use your arms to support your upper body.
2. Stack your legs so your left leg is on top of your right.
3. Bend your left leg and set your left foot down in front of your right leg.
4. Using your arms and left leg to hold your weight, roll your outer thigh up and down the foam roller from the outside of your knee to your outer hip.

Beyond IT band stretches

If your IT band continues to ache, Dr. Krampf suggests working with a physical therapist to find and address potential causes, like:

• Differences in right and left leg length.
• Muscle weakness in your hips, glutes or core that affects proper gait mechanics
• Ill-fitting shoes.

Something as simple as running the same route every day could even be a factor combined with overuse, Dr. Krampf notes.

But the bottom line is that any endurance athlete should always make their IT bands a focus.

“If you’re someone who runs or cycles a lot, pay attention to them and do your stretches,” Dr. Krampf advises. “Don’t wait to address your IT bands until they’re a problem. Make IT band stretches part of your routine.”