How to Make an IT Band Stretch More Effective for Tight Muscles

Do you feel a sharp pain on the outer part of your knee when running or cycling? Maybe you notice the discomfort after long sitting or feel it when transitioning from sitting to standing. These are all signs of IT band syndrome, an overuse injury characterized by inflammation of the iliotibial band, or IT band. This thick band of tissue runs down the outside of your thigh from the hip to the knee. An IT band stretch, combined with flexibility exercises, can help alleviate symptoms and restore function. This article will cover how to perform IT band stretches in a way that quickly loosens tight muscles, reduces discomfort, and prevents future pain so you can stay active without limitations.
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Do you need a little help with your IT band stretches? Pliability’s mobility app offers guided routines with video demonstrations to help you get the most out of your stretching.

Why are IT Band Stretches Important?

The iliotibial band (IT band) is a long piece of connective tissue that runs outside the thigh from the hip to the shin. It plays a vital role in stabilizing the knee, mainly in motion. The IT band is essential for runners, cyclists, and active individuals. Tightness or inflammation in the IT band can lead to discomfort or injury. For example, tightness of the IT band can make subtle changes to how 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, leading to a whole range of knee and kneecap problems. 

Tightness in the IT band can also irritate the hip and knee bursa, tiny fluid-filled sacs provide cushioning between the iliotibial band and the bones underneath, causing inflammation and pain. 

IT Band Stretches Can Help You Avoid Injury 

The most common knee problems that iliotibial band stretches are beneficial for are:  

• Iliotibial Band Syndrome: Common in long distance runners. Causes pain on the outer side of the knee and thigh. 
• Bursitis: Inflammation of either the trochanteric bursa on the outer side of the hip or the iliotibial bursa on the outer side of the knee 
• Runners Knee: Damage to the cartilage from excessive friction through the patella 
• Patellar Dislocation: People with a tight ITB are at greater risk of dislocating their kneecap due to the abnormal pull on the bone 
• Patella Alta: Where the kneecap sits slightly out of position. IT band tightness can contribute to various knee problems, so iliotibial band stretches are often an essential part of rehab, particularly for runners.

What is IT Band Syndrome? 

IT Band Syndrome, or ITB Syndrome, is a group of symptoms (typically outer knee pain) caused by friction syndrome involving the IT Band and other structures surrounding it. 

Due to the repetitive nature of the movements, this condition is very commonly seen in runners and cyclists. However, it does affect non-athletes as well. 

The IT Band's Role in Pelvic Stability and Knee Movement

The IT Band is an influential and flat band of fascia. Since it helps to stabilise the pelvis, sometimes our body begins to rely too much on it. 

This is significantly amplified if the hip muscles are weak. Under normal circumstances, whenever we bend and straighten the knee, the IT Band flawlessly glides over the side of the upper shinbone (tibia). 

The Impact of IT Band Tightness on Knee Pain and Inflammation

Increased tightness will occur in the tissue as added stresses are repetitively placed through the IT Band with activities such as:

• Running
• Cycling
• Walking up/down stairs

The increased tightness of the IT Band will eventually lead to excessive tissue rubbing on the shinbone. 

This repetitive rubbing will cause aggravation and inflammation in the band itself. Once the onset of inflammation occurs, pain is produced in the outer (or lateral) knee area.

Does Stretching the IT Band Help? 

The IT Band is a thick, broad band of fascia. It is NOT a muscle. The IT Band is so strong that a research study has indicated that deforming it would require over 2,000 lbs. of force. 

There is a current discussion in the medical field with ongoing research on what occurs when the IT Band tightens up. 

Is it Possible to Stretch it? 

It is not for the reason mentioned before. Either way, we still need to mobilise it (get it moving). The IT Band stiffens up and needs to be relaxed so there is less friction between it and the shin bone underneath whenever the knee bends and straightens.

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How to Properly Perform an IT Band Stretch to Prevent Injury

Stretching in pain can be challenging, but the right approach can offer relief. The iliotibial band (IT band) is a thick, fibrous band rather than an elastic muscle. Stretching the IT band is slightly different from stretching other muscles. 

You may notice that some of the IT band stretches also target adjacent muscles and structures. This is because tightness in these areas can contribute to IT band pain. 

Step-By-Step Gentle IT Band Stretches

When it comes to stretching the IT band, start slowly and gently. You can do several IT band stretches to help relieve pain associated with IT band syndrome. Here, we will cover some of the best gentle stretches for the IT band, including how to perform them and their benefits. 

Using a Foam Roller for IT Band Pain

A foam roller is a great way to ease pain from soft tissue injury or perform myofascial release. However, using the foam roller on the IT band can be painful. Yet, many people find it's one of the most valuable stretches you will do with the foam roller. Here's how to use a foam roller.

How to Use a Foam Roller for IT Band Pain 

• Lie on the roller on your side, with the roller positioned just below the hip.
• If you want a lot of pressure, your top leg can align with the bottom leg. Or, you can bend it in front of you to unload some of your body weight and provide better balance.
• Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots.
• Repeat on your other side.

Advanced IT Band Stretch

This is a more advanced stretch for the IT band, known in yoga as the Pigeon Pose. This position can stress the knee joint, so if you have any knee injuries or limitations, you may need to modify or avoid it. 

The benefit of doing the pigeon pose for IT band pain is that in addition to stretching the IT band directly, this position also stretches the glutes. In some cases, tight glutes may contribute to IT band pain, so it is helpful to target both areas.

How to Do the Advanced IT Band Stretch

• Begin in a push-up position on your hands and toes.
• Slide your right knee forward toward your right hand. Angle your knee so the outer ankle touches the floor.
• Slide your left leg back as far as comfortable. 
• Keep your hips square to the floor. You should feel a deep stretch in your right hip and the outer thigh.
• Stay up on your hands or fold forward and let your forearms rest on the floor in front of you or fully extend your arm in front of you.
• Breathe slowly and deeply from your belly. Hold the stretch 30 to 60 seconds and release. Repeat on the other leg.

Standing IT Band Stretch

IT band pain is a common cause of knee pain along the outside (lateral) knee and the lower thigh. It can be caused by many factors, including a tight or overused IT band, tight or weak muscles, and both chronic and acute injuries. This stretching program may help reduce IT band pain.

How to Do the Standing IT Band Stretch

• Stand with your right leg crossed in front of your left leg. 
• Reach to your right side as shown, with your left arm extending overhead.
• Put your right hand on your hip. 
• Push slightly on your right hip to move your hips to the left; you will feel a slight stretch along the left side of your torso.
• Continue to stretch to feel a complete stretch in your left leg's outer torso, hip, upper thigh, and knee. 
• Hold 20 to 30 seconds, then change sides. 
• For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot, and keep the back knee straight.

Seated IT Band Stretch

Here is a simple IT band stretch you can do while sitting on the ground. Keep your back straight and do not allow it to round. Place your hand on a block if necessary. This stretch is also excellent for your spine and glutes.

How to Do the Seated IT Band Stretch

• While sitting on the ground, cross one leg over the other as shown. 
• Gently pull your bent knee towards your chest so the inside of the knee is near your torso.
• Slowly twist your upper body and slide your upper arm over your bent knee as shown.
• In this position, you will be able to apply gentle pressure to your thigh to feel a stretch across the outside of your hip and glutes (butt muscles).
• Hold this stretch for 15-20 seconds, relax and switch legs. Repeat 3-5 times per side.

Crossover Squat Stretch

The crossover squat stretch for the IT band is a slightly advanced stretch that targets the IT band and the glutes. This stretch will also challenge your balance. If necessary, hold on to a sturdy object to help you stay steady.

How to Do the Crossover Squat Stretch

• Cross the left leg over the right leg in a fairly wide stance. 
• Squat down slowly, bending at the knees. 
• Keep your weight centered over the left leg and let your right heel come up slightly. 
• Bend slightly at the waist. 
• Lift your hands up and out before you, and lift your arms up. You should feel a stretch along the IT band of your right leg near the hip and thigh.
• Hold this position for 20 seconds, then relax and repeat on the other leg. 
• Perform 3 times per side.
• Hold onto a support in front of you if you become fatigued. 
• An alternative to holding this stretch is to use this stretch in a sideways walking motion as part of a warm-up and cool-down routine.

Side Lying ITB Stretch

• Lie on your left side at the edge of a bed/table with your bottom knee bent. 
• Move your top (right) leg backwards so it hangs down over the edge of the bed. 
• Gradually try to let the right leg drop down more to increase the strength of the IT band stretch. 
• Hold for 30 secs. 
• Repeat 3x, 2x daily. 

You can use a foam roller to increase the intensity of iliotibial band stretches. Lie as shown with the roller underneath the area of pain (at a right angle to your body) and gently roll backwards and forwards on the roller as you hold this stretch.

Belt IT Band Stretch

IT band stretches with a belt. 

• Lie on your back with a belt looped around your right foot. 
• Bring your right leg straight up and across your body until you feel a stretch on your outer thigh. 
• Hold for 30 seconds. 
• Repeat 3x, 2x daily. 

Increase this iliotibial band stretch by turning your foot inwards as you exercise. 

Top Tip: Keep your hips flat on the bed/table rather than letting them twist up.

Assisted Iliotibial Band Stretches

If you find it difficult to stretch your iliotibial band effectively, getting someone to help can make a big difference. They can help you stretch your ITB further than you can.

How to Do Assisted IT Band Stretches

• Lie on your back with your legs straight. 
• An 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. 
• Repeat 3x, 2x daily. 

Increase the stretch through your iliotibial band by turning your foot inwards as you do the exercise. 

‍Top Tip: Get someone to put gentle pressure through your hips to keep them still. 

Piriformis Stretch (from legs straight)

• Lie on your back with your legs straight. 
• Lift your affected leg and bend your knee. With your opposite hand, gently pull your knee toward your opposite shoulder. You should feel the stretch in your buttocks and hip. 
• Hold the stretch for 15 to 30 seconds. 
• Repeat 2 to 4 times. 
• It's a good idea to repeat these steps with your other leg.

Hamstring stretch in a doorway

• Sit on the floor close to a doorway. Be sure to stretch your affected leg first. 
• Lie down with your other leg through the doorway. 
• Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to: 
• Hold the stretch for at least 1 minute. Then over time, try to lengthen the time, hold the stretch to as long as 6 minutes. Repeat 2 to 4 times. 
• It's a good idea to repeat these steps with your other leg. 
• To stretch your right leg, scoot to the right side of the doorway. 
• To stretch your left leg, scoot to the left side of the doorway. 
• Keep both knees straight. 
• Keep your back flat and your other heel on the floor. 

What Else Can Help? 

Iliotibial band tightness is a prevalent cause of: 

• Outer Knee Pain 
• Knee Pain when Running 
• ITB Syndrome
  

It is often accompanied by buttock tightness and weakness so it can help to do glute stretches and knee strengthening exercises alongside your iliotibial band stretches. 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.

There will be tightness in more than one muscle and muscle weakness and tightness often go hand in hand. So it is essential to be strengthening and stretching out any other areas too: 

• Knee Stretches 
• Quads Stretches 
• Hamstring Stretches 
• Calf Stretches 
• Piriformis Stretches 
• Glute Stretches 
• Knee Strengthening Exercises 
• Quads Strengthening 
• Hamstring Strengthening 
• Glute Strengthening 
• Resistance Band Exercises
  

Combining stretching and strengthening exercises will help ensure that you are getting the maximum benefit from these iliotibial band stretches for your knee.

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How to Prevent IT Band Syndrome in the Future?

The most significant take-home idea is to understand that IT Band Syndrome is entirely preventable, regardless of whether you’re an endurance athlete running 50k races or helping your friend move into the 3rd-floor apartment where you had to go up and down several stairs. 

Performing bare hip and knee strengthening exercises and stretches to maintain normal flexibility and proper support of the surrounding structures will help you live a much more pain-free lifestyle. 

What to Do If You Feel Pain on the Outside of Your Knee

If you happen to “fall off the wagon” and not perform your basic exercises, then at least be aware of the signs and symptoms of IT Band Syndrome mentioned previously so that you can intervene quickly before this friction syndrome gets out of control.

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