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Anatomical diagram of the iliotibial band highlighting a pain site near the knee.
Injury-Physiorun
July 15, 2024

5 Effective Stretches for ITB Pain

The iliotibial band (ITB) is a thick band of fibrous tissue that runs along the outside of the thigh from the hip to the knee. ITB pain, often referred to as ITB syndrome, is a common issue among runners and cyclists. It occurs when the ITB becomes tight or inflamed, causing discomfort on the outside of the knee. Stretching is a crucial part of managing and preventing ITB pain. Here are five effective stretches that can help alleviate ITB discomfort:

1. Standing ITB Stretch

How to Do It:
  1. Stand with your feet together.
  2. Cross your right leg behind your left leg.
  3. Lean your torso to the left while pushing your right hip out to the right.
  4. Hold the stretch for 30 seconds, then switch sides.
Benefits:
  • This stretch targets the ITB and helps to relieve tension along the side of the thigh.
  • It also helps to improve flexibility and prevent further tightness in the ITB….

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Go Deeper: The IT Band Syndrome Guide

If ITB pain is why you’re here, these stretches are a good start — but a full recovery usually needs the loading and strengthening work too. Our IT Band Syndrome guide covers the complete rehab plan.

Get the IT Band Syndrome Guide

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