5 ITB Stretches to Help Heal IT Band Syndrome

The iliotibial (IT) band is a thick band of fascia that runs deep along the outside of your hip and extends to your outer knee and shinbone.

IT band syndrome, also referred to as ITB syndrome, occurs from overuse and repetitive movements, which can lead to pain, irritation, and inflammation in your knee and surrounding tendons.

While ITB syndrome is often referred to as runner's knee, it also commonly affects weightlifters, hikers, and cyclists.

Certain exercises and stretches can help heal ITB syndrome by improving flexibility and strengthening the muscles surrounding your IT band. These exercises can also prevent further issues.

Here are five IT band exercises to get you started. Try doing these for a minimum of 10 minutes per day.

This exercise targets your core, glutes, and hip abductors, which helps improve stability. For more support, bend your bottom leg. For a challenge, use a resistance band around your ankles.

How to do it:

Do 2 to 3 sets of 15 to 20 repetitions on each side.

The forward fold stretch helps relieve tension and tightness along your IT band. You’ll feel a stretch along the muscles on the side of your thigh as you do it. To stretch more deeply, place all of your weight onto your back foot.

Use a block or prop under your hands if they don't reach the floor, or if you have any low back pain. If you have concerns with blood coming to your head, keep your back flat and your head raised.

How to do it:

Hold this position for up to 1 minute, then do the opposite side.

This yoga pose relieves deep tightness in your glutes, hips, and thighs, improving flexibility and mobility. It also stretches your knees and ankles.

Avoid sinking over to one side. Use a cushion to evenly ground both sitting bones into the floor so your hips are even. To make this pose easier, extend your bottom leg out straight.

How to do it:

Hold this position for up to 1 minute, then do the opposite side.

This stretch relieves tightness in your spine, hips, and outer thighs. It opens your shoulders and chest, allowing for improved posture and stability.

For a more gentle stretch, extend your lower leg out straight. Place a cushion under this knee if your hamstrings are especially tight.

How to do it:

Hold this position for up to 1 minute, then do the opposite side.

This exercise requires you to have a foam roller. Use it to roll out tension, muscle knots, and tightness around your IT band.

Focus on any areas where you’re experiencing tightness or irritation. Go slowly over these areas.

How to do it:

Continue for up to 5 minutes, then do the opposite side.

There are several complementary therapies you can use to treat ITB syndrome. Decide which ones are most useful to your routine and incorporate them into your exercise program. Here are some to consider:

ITB syndrome can take 4 to 8 weeks to completely heal. During this time, focus on healing your entire body. Avoid any other activities that cause pain or discomfort to this area of your body.

It's important to take a break from running to prevent ITB syndrome from becoming chronic. You don't need to stop running forever, but you must allow your body to recover before restarting your running routine. This is especially important if any of your symptoms are severe or recurring.

You can stay active with low impact activities, such as swimming, elliptical training, or restorative yoga.

ITB syndrome is a common condition, especially among runners, cyclists, and hikers. Slow down and take as much time off as you need to make a full recovery.

These five IT band exercises can help heal an existing injury or prevent new issues from arising.

Continue to do these exercises even after you’ve healed. It may take a few weeks or months before you see results.