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How to Stretch IT Band: 11 Best Stretches for Improving Your Flexibility


How to Stretch IT Band: 11 Best Stretches for Improving Your Flexibility
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Feeling a burning sensation in your thighs? Are you unable to set foot down on the ground because it hurts too much?

Don’t worry, its nothing serious! This is called IT band inflammation or iliotobial band syndrome.

And believe me when I say this, many competent runners and accomplished athletes are reigned in by IT band syndrome every year.

IT band or iliotibial band is a small but not-so-insignificant band of tissue that can flare up and wreak havoc when overused in athletics, sports, running or even strength training. You’ll be benched for a good time unless you follow the right course of action for a complete and perfect recovery.

Recovering from IT pain can be a long and cumbersome process but definitely not if you have a carefully crafted exercise program like our’s.

If you haven't yet gotten a perfect rehab program revolving around stretching exercises, then this article is the best thing happening to you today!

We have chosen the best exercises that help relieve muscular tension in your legs, specifically IT band and help relieve the pain that’s ruining the best days of your life.

What is Iliotibial Band?

Iliotibial band is a 3-4 inches long, thickened strip of tissue that extends from the side of your hip to your knee. It's a key support structure for your leg, and it helps to stabilize your hip and knee joint.

But what exactly is it, and how does it work?

The iliotibial band is a band of connective tissue that runs along the outside of your thigh. It attaches at your hipbone and extends down till the shinbone. The iliotibial band not only stabilizes the knee joint and keeps the thigh muscles in place, but it also helps to absorb shock when you’re walking or running.

Since iliotibial band is involved in alot of your leg movements, it is subjected to a lot of wear and tear. So much so that overuseing this 3-4 inches long connective tissue can lead to inflammation and pain, which is known as iliotibial band syndrome.

But, hey, there is nothing to worry about, because believe it or not it is a treatable condition.

By taking sufficient rest, using an ice pack, and following the below mentioned 11 stretching exercises, you can easily treat the IT band syndrome. In worst case scenario some people may also need to take anti-inflammatory medication or have physical therapy.

If you're experiencing pain in your iliotibial band, be sure to see a doctor or physical therapist for an accurate diagnosis. Only a qualified medical professional can determine whether you have iliotibial band syndrome or another condition. With proper treatment, you can reduce your pain and get back to your normal activities.

What are the Symptoms of a Tight IT Band?

The most common symptom of iliotibial band impingement syndrome is a pain in the outer knee. You'll feel pain worsens when you walk upstairs or on hills and gets better when you rest. In fact, resting it out is the best way to deal with a tight IT band.

Other symptoms of IT band syndrome include:

- Stiffness in your knee

- Swelling in your knee

- Hip and knee pain

- Tenderness when you touch the outer knee

- Clicking or popping sound when you move your knee

Causes of a Tight IT Band

It is not clear what causes ITB pain. However, several risk factors may contribute to the development of this condition, including:

- Repetitive activities that put stress on the IT band, such as running or biking

- Poor flexibility in the muscles and connective tissues around the IT band

- Wearing shoes that do not provide adequate support or alignment

- Having a leg length discrepancy, where one leg is shorter than the other

While the exact cause of IT band syndrome is unknown, these risk factors may play a role in its development. Treatment for IT band syndrome typically focuses on reducing inflammation and pain. Stretching and strengthening exercises may also help prevent the condition from returning.

Treatment of IT Band Syndrome

There are numerous ways of treating IT band syndrome, and the best course of action will likely vary from person to person. Some simple self-care measures that may help to relieve symptoms include:

Passive Treatment:

  • Resting and avoiding activities that aggravate the condition.
  • Applying ice and heat to the pain point for alternating 5 minutes of ice, 5 minutes of heat for 20 minutes at a time, several times per day.
  • Taking nonsteroidal anti-inflammatory drugs (NSAIDs) and painkillers such as ibuprofen or naproxen to help reduce pain and inflammation.

Why is It Important to Avoid Passive Treatment?

Most runners are quite intelligent and want to know all available options for treating their injuries. However, most online resources and word-of-mouth suggestions lead them to passive treatments like icing, taking painkillers/anti inflammatories, or resting until the symptoms subside.

These options may relieve pain but they do not effectively address the root cause of the issue. It is also necessary to consider both the pelvis and ankle when determining the source of ITBS. Although foot problems are often at fault, hip stabilizers are usually the issue with IT band syndrome.

Active Treatment:

Active treatment of itb syndrome refers to a complete rehab program based on specific hip stability and stretching exercises to stabilize and strengthen leg muscles.

If self-care measures or stretching exercises don't seem enough, your doctor may recommend other treatments such as physical therapy, corticosteroid injections, or surgery. Surgery is generally the last resort.

11 Best Stretches for IT Band Pain

If you are experiencing IT band pain, you'll be desperate for a way to get it out of your system. While you should give it rest and massage the area to help release the tightness of the muscle, stretching exercises can actually do wonders in releasing tension.

We have come up with several different stretching exercises to help relieve your IT band. Here are the 11 best exercises to help you get rid of the debilitating pain:

1. Foam Roller Release

One simplest and most effective way to stretch your IT band is using a foam roller. Simply place the roller on the ground and lie on your side with the affected leg on top of the roller.

How to Do It?

  • Slowly roll back and forth from your hip to your knee, applying as much pressure as you can tolerate.
  • Stop if you feel any knee pain.
  • Do 2-3 sets of 10-15 repetitions on each side.

2. Quadriceps Stretch

Tight quadriceps can lead to a tight IT band because the two are closely connected. If you stretch your quads, you help them loosen up a bit, which translates into a flexible IT band.

How to Do It?

  • Stand tall with your feet hip-width apart and place your right hand on a wall or chair for support.
  • Bend your left knee and grab your ankle with your left hand.
  • Gently pull your heel toward your buttock, feeling a stretch in the front of your thigh.
  • Hold for 30 seconds and repeat on the other side.

3. Hamstring Stretch

Like quadriceps, tight hamstrings can also have a role to play in IT band syndrome. So, you can effectively lessen your pain by stretching your hamstrings:

How to Do It?

  • Sit on the ground with your legs straight in front of you.
  • Bend forward at your hips, keeping your back straight, and reach for your toes.
  • If you can't reach them, loop a towel around your feet and gently pull until you feel a stretch in the back of your thighs.
  • Hold the stretch for 30 seconds and repeat on the other side.

4. Gluteal Stretch

The glutes or hip muscles attach to the IT band, so keeping them strong yet flexible is important. Since the IT band is attached to all of the muscles in your hips, legs, and thighs, you'll have to engage your lower body or leg muscles to release this nagging pain.

How to Do It?

  • Lie on your back with your knees bent and feet flat on the ground.
  • Take your right foot and put it across your left thigh, just below your knee
  • Straighten your left leg towards the sky and gently wrap your hands around the back of your left leg.
  • Pull your left leg towards you until you feel a stretch in your right glute muscles.
  • Hold for 30 seconds and repeat on the other side.

5. Piriformis Stretch

The piriformis is a small muscle that runs from the bottom of the spine to the top of the thigh bone. It attaches to the IT band and can become tight and irritated, leading to hip and knee pain.

How to Do It?

  • Lie on your back with your knees bent and feet flat on the ground.
  • Place a rolled-up towel under your right knee and grab your right ankle with your right hand.
  • Gently pull your heel toward your buttock.
  • You should keep going until you feel a stretch in your piriformis muscle.
  • Hold for 30 seconds and repeat on the other side.

6. Hip Abduction With Resistance Band

This is a great exercise to strengthen the muscles that attach to the IT band, helping to prevent pain and injury.

How to Do It?

  • Place a DMoose resistance band around your ankles and stand with your feet hip-width apart.
  • Keeping your knees slightly bent, raise your left leg out to the side, away from your body.
  • Slowly return to the starting position and repeat 10-15 times.
  • Repeat on the right leg.

7. Clam Exercise

Clam is perfect for engaging your glutes and strengthening the hips muscles. It activates your IT band in the process of engaging your glutes and helps relieve the ITB pain.

How to Do It?

  • Lie on your right side with your knees bent and feet together.
  • Place a resistance band around your ankles and slowly lift your left knee up, keeping your feet together.
  • Return to the starting position and repeat 10-15 times on each side.

8. Side-Lying Leg Lift

Side-lying leg lifts strengthen your legs overall and help relieve tension in all of the muscles connected to the IT band. When the attached muscles are flexible and soft, IT band pain and swelling will be relieved automatically.

How to Do It?

  • Lie on your right side with your legs straight and your left hand resting on your right hip.
  • Slowly lift your left leg up as high as you can, then lower it back down to the starting position.
  • Repeat 10-15 times on each side.

9. Seated Leg Extension

Seated leg extension works on the quads, which are directly attached to the IT band. Consequently, it helps to relieve tension in the IT band that causes excessive friction and pain. Seated leg extension works for the elderly as well, who can do it without risking a fall. It is one of the favorites among IT band exercises for the elderly.

How to Do It?

  • Sit in a chair with your back straight and feet flat on the ground.
  • Place a resistance band around your ankles and slowly extend your left leg out in front of you, keeping your knee straight.
  • You'll feel a stretch in your thighs.
  • Return to the starting position and repeat 10-15 times on each side.

10. Straight Leg Raise

Straight leg raise is yet another great stretching exercise for treating IT band syndrome. These stretching exercises are home remedies; however, if they do not relieve pain, you will need to see a physical therapist to help you activate the IT band effectively.

How to Do It?

  • Lie on your back with your legs straight and feet flat on the ground.
  • Place a resistance band around your ankles and slowly raise your left leg up, keeping your knee straight.
  • The right leg must stay straight and on the ground.
  • It's important to feel a stretch while performing these stretches.
  • Return to the starting position and repeat 10-15 times on each side.

11. Crossed Leg Forward Tilt

Tilting down with your legs crossed leads to a healthy stretch in the leg muscle, which is great for your ITB pain. It nudges the IT band ever so slightly, helping to relieve the tension that causes the infamous hip and knee pain.

How to Do It?

  • Start in a standing position with your feet close together.
  • Next, cross your right leg over your left leg, setting your right foot down to the outside of your left foot.
  • Reach down to your left foot while breathing deeply.
  • Hold the stretch for 30 seconds as the muscle releases.
  • Do the same with the opposite foot.
  • Repeat five times.

If you're suffering from IT band syndrome, these exercises can help stretch and strengthen the muscles attached to the IT band, reducing pain and preventing further injury. However, if you're still experiencing pain after trying these exercises, you must see a doctor or physical therapist for further evaluation and treatment.


1. How do you release a tight IT band?

One way to release a tight it band is to use a foam roller. Start by lying on your side with the foam roller under your hip. Slowly roll back and forth over the foam roller, stopping if you feel any hip pain or knee discomfort.

You can also try using a tennis ball or lacrosse ball to massage the area. Another way to release a tight it band is to stretch the area.

Try doing a standing side stretch or a standing quad stretch. Hold each stretch for 30 seconds or longer. If you still have pain after stretching, you may need to see a doctor or physical therapist for further treatment.

2. What causes a tight IT band?

There are many possible causes of tightness in the iliotibial band, which is a long strip of connective tissue that runs along the side of the leg from the hip to the knee. Some common causes of IT band syndrome include:

- Overuse or repetitive motions: This is often seen in people who run or bike regularly. The constant rubbing of the IT band on the bones can cause it to become irritated and inflamed.

- Injury: A direct blow to the IT band can cause it to become swollen and painful.

- Anatomical factors: Some people may be more prone to IT band syndrome due to their natural anatomy. This includes people with flat feet or those with differences in how their legs are aligned.

3. How do you stretch the IT band to relieve pain?

To stretch your band without pain, first, find a comfortable seat. Sit up tall with both your feet on the ground. Place the band around your ankles and slowly lower your legs out in front of you.

Next, straighten your legs and lean forward from your hips until you feel a stretch in your hamstrings. Hold this position for 30 seconds before release. Repeat 2-3 times.

4. What are the symptoms of IT band?

The symptoms of Iliotibial band syndrome can vary depending on the severity of the condition. However, common signs and symptoms include pain or tenderness along the outer knee, swelling, stiffness, and a snapping or popping sensation when moving the affected leg.

If left untreated, Iliotibial band syndrome can lead to further irritation and inflammation of the knee joint.

5. How do you prevent IT band?

There are a few things you can do to help prevent Iliotibial band syndrome.

First, make sure to warm up properly before physical activity.

Second, avoid sudden increases in mileage or intensity when running or participating in other activities.

Finally, cross-training with low-impact activities such as swimming or biking gives your joints a break from the high impact of running.

If you experience pain in the outer knee, be sure to see a doctor or physical therapist for a proper diagnosis and treatment. With proper care, Iliotibial band syndrome can be effectively treated and prevented.

6. How can I stretch my IT band while sitting?

To stretch your band while sitting:

  • First, find a comfortable seat.
  • Sit up straight with both your feet on the ground.
  • Place the band around your ankles and slowly lower your legs out in front of you.
  • Next, straighten your legs and lean forward from your hips until you feel a stretch in your hamstrings.
  • Hold this position for 30 seconds before release.
  • Repeat 2-3 times.

7. How do you fix the IT band?

There are numerous ways to treat Iliotibial band syndrome. Common treatments include RICE (rest, ice, compression, elevation), stretching and strengthening exercises, massage therapy, and orthotic devices. In some cases, surgery and corticosteroid injections may be necessary.


ITB Syndrome is the swelling of the IT band, a thick band of tissue in your leg and leads to severe and debilitating pain and tenderness. It is one of the most common overuse injuries in runners or athletes of all types. ITB pain can range from mild to excruciating and leaves one out of commission if not treated properly.

There are numerous ways in which it’s treated, some better than others. The best course of action is to invest time and energy in stretching and stabilizing exercise to help strengthen the lower body.

When leg muscles are strong and flexible, IT Band pain is relieved on its own. Alternatively, physical therapy will deal with the issue.

The article discusses the matter in great detail and puts forward an exercise plan spanning over a few weeks, aiming at full recovery of ITB syndrome.

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