How to Stretch My IT Band

The iliotibial band, or IT band for short, is commonly misconstrued as being a muscle in its own right. In fact, the IT band is a tendon-like strip of another muscle called the tensor fasciae latae that runs down the outside of the leg between the knee and hip. An inflexible IT band can reduce athletic performance, and injury or tightness can cause significant knee pain known as "iliotibial band syndrome" in which tightness pulls the knee out of natural alignment. Stretching can reduce the risk of injury, improve flexibility and relieve tension.

Instructions

  1. Standing IT Band Stretch

    • 1

      Stand in an upright position. Cross one foot behind the other, keeping both feet facing forwards.

    • 2

      Lean slowly down your side towards the rear foot, ensuring your legs remain straight but not locked at the knee. Keep lowering yourself until you feel the stretch along the outside of your thigh.

    • 3

      Hold the stretch for 15 to 20 seconds before switching legs. Repeat three to four times on each leg.

    Alternative IT Band Stretch

    • 4

      Stand behind a desk or immovable object that is about waist height. Bend at the waist and lean forward while supporting yourself on the desk.

    • 5

      Cross your right foot behind your left. Bend your left leg, sliding your right foot further away from you as you lower yourself. Keep lowering until you feel the stretch along the outside of your right thigh.

    • 6

      Hold for 15 to 20 seconds before switching legs. Repeat three to four times on each leg.