Iliotibial Band Syndrome Exercises & Stretches

July 10, 2025 8 min read

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Iliotibial Band Syndrome Exercises & Stretches

1. Understanding Iliotibial Band Syndrome 2. ITBS - Overuse and Biomechanical Factors 3. Iliotibial Band Syndrome Exercises Video 4. 10 Iliotibial Band Syndrome Exercises - Equipment For Iliotibial Syndrome Exercises 5. 10 Iliotibial Band Syndrome Stretches 6. Iliotibial Band Syndrome Stretches Video 7. Using a Foam Roller For ITBS 8. Massage & ITBS - Related Iliotibial Band Syndrome Exercises Articles

Understanding Iliotibial Band Syndrome

The Iliotibial Band (ITB) is a length of tissue extending from the pelvis to the knee and shin. It provides stability and mobility to the knee, in addition to strengthening the thigh muscles and promoting hip mobility and lateral motion. Your ITB is fundamentally necessary for day-to-day activity, so proper care should be taken to support it, particularly if you are enduring a strenuous training period or are suffering from a muscular deficiency. Overworking the ITB can lead to soreness, making it difficult to perform simple activities.

Iliotibial band syndrome (ITBS) is a common overuse injury that occurs when the iliotibial band, a thick band of tissue that runs along the outside of the thigh, rubs against the knee. It is often caused by repetitive running or cycling, and can be aggravated by activities that involve a lot of downhill running or pivoting.

The symptoms of ITBS include pain and tenderness on the outside of the knee, which is usually worse when you run or cycle. You may also notice swelling and inflammation in the area.

If you think you have ITBS, it is important to see a doctor or physical therapist to get a diagnosis and treatment plan. Treatment for ITBS usually involves rest, ice, compression, and elevation (RICE) and consideration for iliotibial band syndrome exercises and stretches, some we have outlined below .

You may also need to modify your activities to avoid aggravating the injury. In some cases, physical therapy may be recommended to help strengthen the muscles around the knee and improve flexibility.

ITBS - Overuse and Biomechanical Factors

Its worth understanding the overuse and biomechanical factors, before starting iliotibial band syndrome exercises. These include:-

Repetitive Knee Flexion and Extension: The most common cause is repetitive bending and straightening of the knee, which causes the ITB to rub against the lateral femoral epicondyle (outer knee bone), leading to irritation and inflammation.
Increased Training Load: Sudden increases in exercise intensity, duration, or frequency can overload the ITB.
Running Surface: Training on uneven, sloped, or banked surfaces increases ITB strain.
Improper Footwear: Worn-out or inappropriate shoes alter biomechanics and increase ITB stress.
Muscle Weakness: Weakness in the hip abductors, gluteal muscles, or knee stabilizers can shift excessive load to the ITB.
Tightness: Tightness in the ITB or associated muscles (gluteus maximus, tensor fascia latae, quadriceps) increases friction.
Leg Length Discrepancy: Even slight differences in leg length can change gait and increase ITB tension.

Other Contributing Factors

Poor Running Technique: Overstriding, excessive inward rolling of the foot (overpronation), or poor hip control can contribute.
Inadequate Warm-up/Cool-down: Skipping these can increase injury risk.
Previous Injuries: Prior knee or hip injuries may predispose to ITBS

Iliotibial Band Syndrome Exercises Video

10 Iliotibial Band Syndrome Exercises

Strengthening and stabilising the muscles around the hip and knee is essential for both treatment and prevention of ITBS. Here are 10 effective exercises:

1. Clamshells

How to Perform: Lie on your side with knees bent and feet together. Keeping feet touching, lift the top knee as high as possible without rotating your pelvis. Lower slowly.
Variants: Use a resistance band above the knees for added difficulty.
Muscles Used: Gluteus medius, gluteus minimus, hip external rotators.

2. Side-Lying Leg Raises

How to Perform: Lie on your side, legs straight. Lift the top leg upward,keeping it straight, then lower it slowly.
Variants: Add ankle weights or a resistance band.
Muscles Used: Gluteus medius, tensor fascia latae, hip abductors.

3. Standing Hip Abduction

How to Perform: Stand upright, hold onto a chair for balance. Lift one leg out to the side, keeping it straight, then lower.
Variants: Use a resistance band for more challenge.
Muscles Used: Gluteus medius, gluteus minimus, tensor fascia latae.

4. Monster Walks

How to Perform: Place a resistance band around your thighs or ankles. Squat slightly and take wide steps forward, backward, and sideways.
Variants: Change direction or use a heavier band.
Muscles Used: Gluteus medius, gluteus maximus, hip abductors, quadriceps.

5. Single-Leg Squats

How to Perform: Stand on one leg, squat down as far as comfortable, keeping knee aligned over toes. Return to standing.
Variants: Use a chair for support or add a stability disc.
Muscles Used: Quadriceps, gluteus maximus, gluteus medius, hamstrings.

6. Hip Thrusts

How to Perform: Sit on the ground with your upper back against a bench, knees bent, feet flat. Drive through your heels to lift your hips until thighs are parallel to the ground, then lower.
Variants: Use a barbell or resistance band for added resistance.
Muscles Used: Gluteus maximus, hamstrings, core.

7. Step-Ups

How to Perform: Step onto a bench or sturdy platform with one leg, then bring the other leg up. Step down and repeat.
Variants: Increase height or add weights.
Muscles Used: Quadriceps, gluteus maximus, hamstrings, calves.

8. Windmill Touches

How to Perform: Stand on one leg, bend forward at the hips, and reach toward the opposite foot with your hand, extending the other leg behind. Return to standing.
Variants: Hold a light weight for added challenge.
Muscles Used: Gluteus maximus, hamstrings, core, hip stabilizers.

9. Standing Hip Extension

How to Perform: Stand upright, hold onto a chair. Extend one leg backward, keeping it straight, then return.
Variants: Add ankle weights or a resistance band.
Muscles Used: Gluteus maximus, hamstrings.

10. Foam Rolling (IT Band Release)

How to Perform: Lie on your side with a foam roller under your outer thigh. Use your arms and opposite leg for support. Roll from just below the hip to just above the knee.
Variants: Pause on tender spots for 10–20 seconds.
Muscles Used: Not a strengthening exercise, but targets the ITB and associated muscles for myofascial release

Equipment For Iliotibial Syndrome Exercises

10 Iliotibial Band Syndrome Stretches

How to Perform Stretching the ITB itself is challenging due to its fibrous nature, but stretching the muscles connected to it is beneficial. Here are 10 effective stretches:

1. Standing IT Band Stretch

How to Perform: Stand upright, cross the affected leg behind the other. Lean away from the affected side until a stretch is felt along the outer thigh and hip. Hold 30 seconds, repeat 2–3 times.

2. Forward Fold with Crossed Legs

How to Perform: Stand with feet together, cross one leg over the other. Bend forward at the hips, reaching toward the floor. Hold 30 seconds, repeat.

3. Gluteal Stretch (Figure-4 Stretch)

How to Perform: Lie on your back, knees bent. Cross one ankle over the opposite knee. Pull the uncrossed leg toward your chest. Hold 30 seconds, repeat 2–3 times.

4. Supine IT Band Stretch

How to Perform: Lie on your back, extend one leg. Use a strap to pull the leg across your body until a stretch is felt along the outer thigh. Hold 30 seconds, repeat.

Iliotibial Band Syndrome Stretches Video

5. Standing Side Bend Stretch

How to Perform: Stand with feet together, raise one arm overhead, and lean to the opposite side. Hold 30 seconds, repeat.

6. Seated Hip and IT Band Stretch

How to Perform: Sit with legs extended. Cross one leg over the other, place the opposite elbow on the outside of the knee, and twist gently. Hold 30 seconds.

7. Lying Knee-to-Opposite-Shoulder Stretch

How to Perform: Lie on your back, bend one knee, and pull it across your body toward the opposite shoulder. Hold 30 seconds.

8. Standing Quadriceps Stretch

How to Perform: Stand upright, grab your ankle behind you, and pull your heel toward your buttock. Hold 30 seconds.

9. Pigeon Pose (Yoga)

How to Perform: Begin on all fours, bring one knee forward and place it behind your wrist, extend the other leg straight back. Lower your hips toward the floor. Hold 30 seconds.

10. Cow Face Pose (Yoga)

How to Perform: Sit with knees stacked, one on top of the other, feet out to the sides. Lean forward to deepen the stretch. Hold 30 seconds

Using a Foam Roller For ITBS

Why foam rolling the IT band itself isn’t that useful - The IT band is a thick, fibrous band of collagen tissue that runs along the outer side of the leg and attaches to the side of the knee. It is not capable of stretching or contracting like muscle fibers; rather, it is the attached muscles (glutes, tensor fascia latae, lateral quads) that pull it tight when they are in tone.

Focusing foam rolling efforts solely on the IT band is ineffective for relieving tightness; rather, you should work to relax the attaching muscles.

What muscles should you foam roll if your IT band feels tight - The muscles associated with the IT band that can be targeted to decrease its strain include the glute max, glute med, TFL (tensor fascia latae), and the lateral quad. For my own glute usage, You can also apply a massage ball in lieu of a foam roller, though this is only a matter of preference.

How long should you foam roll for?

At present, research aims to employ the following strategies:

Longitudinal strokes along the muscle belly - spend about 2 minutes per leg
Point pressure. This is when you sustain pressure on a painful point for between 30 and 60 seconds.
The pressure should be enough to make you feel tension, but not to the point of pain. The purpose is to relax the muscles, which will not happen if the massage is too intense.

Why foam rolling over the IT band is so painful - The IT band possesses an abundance of tiny nerve endings and minimal soft tissue support, since this region of the leg lacks muscle and fat. Consequently, applying foam rolling to this area is often painful due to the pressure that is exerted on the sensitive nerve endings between the thigh bone and the foam roller.

How to use a foam roller for IT band syndrome - Foam rolling can provide temporary reprieve from the pain and tension of IT band syndrome, but long-term resolution requires tackling the root source. Our article outlines various treatments for this condition.

Foam rolling specifically to treat IT band syndrome should concentrate on the glutes, TFL, and lateral quads, as previously discussed. Do not apply pressure to the side of your knee that has pain as this can worsen IT band syndrome, which stems from increased compression between the IT band and the femur.

Massage & ITBS

Massage can be a helpful part of the rehabilitation process for ITBS. Massage can help to reduce pain, inflammation, and muscle tension. It can also help to improve range of motion and flexibility.

If you are considering massage therapy to help with ITBS, it is important to find a qualified massage therapist who is experienced in treating sports injuries. The therapist should be able to assess your injury and develop a massage treatment plan that is right for you.

Here are some of the benefits of massage therapy for ITBS:

Reduces pain: Massage can help to reduce pain by releasing tension in the muscles and fascia.
Reduces inflammation: Massage can help to reduce inflammation by increasing blood flow to the area.
Improves range of motion: Massage can help to improve range of motion by stretching the muscles and fascia.
Improves flexibility: Massage can help to improve flexibility by stretching the muscles and fascia.
Promotes healing: Massage can promote healing by increasing blood flow to the area and helping to remove waste products.

If you are experiencing pain from ITBS, massage therapy may be a helpful part of your rehabilitation. Be sure to find a qualified massage therapist who is experienced in treating sports injuries.