Iliotibial Band Stretching Exercises

The illiotibial band, otherwise known as the IT band, is a tight, fibrous structure that runs down the side of the leg. It begins at the hip and extends all the way down to the outer side of the shin, just below the knee cap. Although the illiotibial band has many functions, its primary purpose is stabilization of the hips and knees while running, walking or skiing. If you frequently participate in these activities, it's possible to develop IT band syndrome, which can be alleviated through stretching.

Step 1

Stretch to lubricate the joints. Lie on your back with your knees bent. Use your left hand to stabilize your left hip. Pick up your bent right leg, and hold the right shin with the right hand. Keeping the knee bent and the left hip stable, perform four counter clockwise leg circles and four clockwise circles. Switch legs.

Step 2

Lie on your back and place your right foot on your left bent knee. Lift both legs from the floor, and use your hands to draw the legs toward your chest. Hold the stretch for at least 30 seconds. Extend your arms to the side at shoulder level. Keeping your right shoulder on the floor, drop your legs to the left, and use your left hand to gently pull your right knee closer to the floor. Hold the stretch for at least 30 seconds and then repeat the entire sequence on the other leg.

Step 3

Sit in an upright position, making sure that you are on your "sits bones," which are the bones in your buttocks. Keep your left leg straight, and cross your right bent leg over the left. Place the right foot flat on the floor, as close to your left hip as possible. Rotate your upper torso to the right, and use your left arm to pull your right leg closer to your chest. Hold the stretch for at least 30 seconds and then switch sides.

Step 4

Stand in an upright position, and cross the right leg behind the left. Inhale to prepare, and as you exhale, roll your upper torso downwards, as if you were trying to touch the floor. Keep your legs straight and allow your hands to reach toward the toes. Hold for at least 30 seconds and then switch sides.

Step 5

Use a foam roller. Lie on your side and place the roller under your hip. Use your arms to help you roll down the roller. When you reach a point where you feel intense tightness, allow your body weight to sink into the roller. Continue to hold the position until 75 percent of the tightness is alleviated.

Tips and Warnings

Perform these stretches after, not before your activity. Stretches are far more effective when synovial fluid is flowing through the joints. Rotating bone on bone is one of the best ways to stimulate the flow of synovial fluid.
See a doctor if you experience any swelling around the knee, hip or ankle.