IT Band Stretch

Give yourself an IT band stretch!
(Image courtesy of Wikimedia Commons)

As you can see, the iliotibial tract (IT band) consists of fibrous connective tissue that runs from the outer hip to the tibia. This structure helps to stabilize the knee when running.

Many runners and other athletes develop tight IT bands by training for years without really stretching this tissue. Shortened IT bands can lead to IT Band Syndrome, characterized by pain along the outer knee and even up along the outer thigh.

It’s pretty easy to avoid all that, though. Take a minute or two to do this stretch after every workout, and save yourself the pain of a tight IT band.

The Stretch

Just as in a hamstring stretch, take your left leg straight up, while the other leg remains fully extended on the ground.

Use a belt or piece of rope around your left foot, as shown.

Stretch the IT Band

Keeping your left hip on the ground, use your left inner thigh muscles to pull your left leg towards the right. Contracting your inner thigh will allow you outer thigh to relax and stretch.

Pull and stretch gently to the right with the belt. It doesn’t take much to feel a stretch along the outer thigh here.

Again, keep your left hip on the ground, and keep your left and right legs straight.

Hold for 30 seconds, the repeat on the other leg.