5 Stretches for iliotibial band syndrome you must try



Who’d have speculated that repetitive motions and overwork could cause a prickling, nagging pain in our knees, which today we recognize as ILIOTIBIAL BAND SYNDROME

With such syndromes exacerbating excruciating pain, it’s pivotal to get rid of them. 

Well, the victims of Iliotibial band syndrome aren’t confined to any specific age. It targets people of all age groups (majorly young runners, hikers, cyclers, etc.). As a result, finding remedies becomes even more crucial.

Who would not want to walk around without any sort of pain or a syndrome chasing them? Nobody wants ‘PAIN’ to dictate how they live or behave, right?



Well, if we talk about solutions, many people would prefer going for medications, surgeries, or injections, ignoring the fact that exercises and stretches could do wonders in impeding the iliotibial band syndrome pain.
stretches for iliotibial band syndrome


Stretching enhances flexibility and strengthens the muscles enveloping the IT band, which further alleviates the constant irritation and pain. 

This article solely focuses on some effective stretches for iliotibial band syndrome that will help you feel much better.

Here’s our list of 5 must-try stretches for iliotibial band syndrome that may help in healing~


  • Forward bend with legs crossed
  • Cow face pose.
  • Seated spinal twist.
  • Foam roller stretch.
  • Side-lying leg raises



stretches for iliotibial band syndrome

‘Forward bend with legs crossed’, is quite an exercise to kill the tightness along with your IT band. 

The forward bend with legs crossed makes you feel a strong stretch along with your thigh muscles, which internally helps in healing the pain and stiffness. 

To experience intense stretching, one can also put all the weight on the back of the foot.




There must be an appropriate way to perform any exercise for it to be beneficial. To exercise this posture, one should consider the following steps:


  • Standing with your feet hip-distance apart should be the first step.
  • Cross your left foot over your right, as closely as possible, reconciling your pinky toes.
  • Stretch your arms high in the sky as you inhale.
  • Exhale deeply as you come into a forward bend by hinging forward from your hips and lengthening your spine.
  • Extend the back of your neck by reaching your hands toward the floor while maintaining a slight bend in your knees.




A ‘forward bend with legs crossed’ offers myriad benefits to our body, a few of them are:


  • It aids in the relief of hip soreness.
  • Lengthens the spine, which helps to alleviate back pain.
  • Relaxes the tense muscles in the area around:
  •      Neck
  •     Ankle
  •     Feet
  •     Hamstrings



stretches for iliotibial band syndrome

Cow face pose is a well-known yoga pose that helps to reinforce the lower body.

This yoga posture improves flexibility and agility by releasing intense tautness in the lower body and thighs. It stretches your knees and ankles as well.




  • Your left knee should be bent and positioned in the center of your body.
  • Draw your left foot close to your hip.
  • Clump your knees by crossing your right knee over your left one.
  • Around the outside of your left hip, place your right heel and ankle.
  • To go in a greater depth, fold into a forward bend by walking your hands forward.



Make sure you’re not leaning to one side. To keep your hips stable, use a pillow to uniformly ground both sitting bones into the floor. Stretch your bottom leg out simply to make this yoga smoother.




Cow pace stands to benefit your body positively, especially if you have a strict IT band. This posture provides a great deal of relief. This exercise is a blessing to all those who struggle with IT band syndrome.


  • Hips, ankles, thighs, shoulders, armpits, chest, deltoid, and triceps are all stretched intensely.
  • Helps with serious knee pain.
  • Serves to strengthen the spine and the abdominal muscles.
  • Unpacks the low spine.
  • It helps to resolve the hip joint.



stretches for iliotibial band syndrome

This posture is best known for the stability it provides. A seated spinal twist is recommended by many doctors and stands out to be one of the most coveted stretches as it relieves the constriction in the thigh.




  • Flex your left leg and place your left foot on the outside of your right hip from a situated position on the ground.
  • Place your right foot flat on the floor on the outside of your left thigh by bending your right leg.
  • Exhale as you turn to the right with your lower body.
  • Stretch your hips and place your left fingertips on the floor.
  • Curl your elbow around your knee, or place it on the outside of your knee, palm forward.
  • Take a look behind your back shoulder.




A seated spinal twist perks your lower body massively. It greatly enhances the lower body.


  • Seated Spinal Twist is a gentle yoga pose that stimulates spinal movement and fosters positive digestive health. 
  • Twisting postures tone the stomach, rub down internal organs, and ameliorate lower back pain. 
  • This pose is relaxing and enlivening.



stretches for iliotibial band syndrome

You’ll need a foam roller for this workout. Roll out any stress, muscle knots, or stiffness in your IT band with it. Concentrate on every area where you’re feeling tense or irritated. Go over all these areas sluggishly.




  • Place your upper thigh on the foam roller while lying on your right side.
  • Keep your right leg straight and support yourself by pressing the sole of your left foot into the floor.
  • For extra stability, place both hands on the ground or prop yourself up on your right side.
  • Tumbledown to your knee and then back up to your hip with the foam roller.
  • Keep going for up to 5 minutes before switching sides.




Stretching with a foam roller is a must-do exercise in your workout, as it offers the following advantages to your body:


  • It can aid in the relief of muscle tension and soreness, as well as the expansion of the full range of motion.
  • Foam rolling can be a useful addition to your warm-up or cool-down routines, both before and after exercise.



stretches for iliotibial band syndrome

It is one of the best stretches for the iliotibial syndrome. Lifting your leg high in the sky now relieves the constriction around your IT band. Even if you don’t have a specific plan in mind, you can do this exercise by simply lying down and raising your leg.




  • If your hips are tight, lying on a mat for added assistance may be beneficial.
  • On a mat or the floor, lie down on your right side. 
  • With your legs lengthened and feet piled on top of each other, your body should be in a linear fashion.
  • For support, rest your arm on the floor under your head 
  • For added support, place your left hand in the front of you or relax it on your leg or hip. Softly start raising your left leg off the lower leg as you exhale. 
  • When the muscles in your lower back or external oblique flex, stop raising your leg.
  • Exhale as you lower your leg.
  • Repeat 10-12 times on one side, then swap to the other.




Side leg raises chiefly aim leg muscles. This workout is a ‘less effort, more gain’  activity. 


  • Hip motion range enhances.
  • Body stability is improved.
  • Muscle strength is introduced in the body.




Without daily practice, all the above stretches for iliotibial band syndrome would go in vain.


If we dive deep into consistency we would realize, defeating IT band syndrome isn’t that hard. Consistency acts as icing on the cake that makes the final product feel even better.

Also, read:

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