The iliotibial band attaches at the outside of the thigh to the outside of the shinbone. You use this muscle to straighten the leg and lift the hip outwards. Injuries or pain in the iliotibial band are common in runners. If you experience an injury, stretching the leg at least three times per day can help to reduce your pain. Obtain permission from your physician to perform these or other stretches in order to ensure you do not further injure yourself.
Causes
Iliotibial band pain most frequently occurs when the band has become overloaded, rendering it unable to provide stability to the leg, according to The Stretching Handbook. If you run on pavement, uneven ground or uphill and downhill frequently, this can cause iliotibial band problems. Ensure you are wearing properly fitting shoes that provide enough support to prevent injury. Failing to warm up properly also can injure your iliotibial band because the muscles have not yet become flexible enough.
Cross Stretch
This standing exercise requires you to maintain your balance while stretching the iliotibial band. Begin by crossing your non-affected leg over your injured leg. Cross your body and lean over your non-affected leg. To deepen the stretch, put your arms over your head and stretch to your side. Hold for eight to 15 seconds, then release. Repeat two additional times.
Seated Cross Stretch
Sit with your back against a wall and cross your injured leg over the uninjured leg. Your injured foot should be on the floor. Gently wrap your arms around your knee and pull the knee closer toward the chest. Hold for 10 to 15 seconds, then release. Repeat on the other side in order to maintain even stretch balance.
Side Leg Lifts
This exercise strengthens and isolates the iliotibial band. Lie on your side with your body against the wall. Lie on your elbow closest to the floor. The palm of the opposite hand should be on the floor. Stack your hips on top of each other and bend the leg closest to the floor if that is most comfortable for you. Straighten the top leg and point the toes downward. Lift your leg as high as is comfortable by sliding it up the wall. Hold the leg for five seconds, then slide the leg back down the wall. Lower the leg and repeat for 20 repetitions. Switch sides and repeat on the opposite leg. As your iliotibial band strengthens, increase the number of repetitions or sets.
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