The iliotibial (IT) band is one of those areas we don't think much about until it's too late.
Poor form during exercise, weak glutes and hip flexors, and repetitive movements like running, walking and even going up and down stairs, put stress on the tendon. And when it is overused, you feel it big time.
That's why it's important to know the proper stretches — not only to relieve the pain if it does creep up, but to show the area some TLC on a daily basis to prevent it from occurring in the first place. Since the IT band runs from the hip to the knee, tightness in the area can cause pain that spreads to the hips, knees and back as well. Here's what you need to know about the causes of IT band pain, how to identify it, and the best stretches to help recovery.
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What Is the IT Band?
"The IT band is a band of tissue that’s very thick and runs from the outside of the hip to the outside of the knee. Specifically, it starts in the pelvis at the iliac crest and inserts into the tibia, which is located just below the knee," says TODAY Fitness Contributor Stephanie Mansour. "The IT band is long and fibrous, made of fascia. It helps to support the knee and also lift the leg forward and sideways."
What Does IT Band Pain Feel Like?
"Pain in the IT band can feel like an aching or even a sharpness that worsens with movement near the outside of the knee," says Mansour. "It can also radiate up and down the outside of the leg, or feel like a burning sensation. In some cases you may hear or feel a clicking or popping."
So if you feel pain along the outside of the leg — either in the hip, thigh or knee — it's a good indication that your IT band is tight. "If you feel any of the pain sensations like burning, sharpness or tightness, it’s time to give the IT band some TLC!" says Mansour.
What Causes IT Band Pain?
There are a few common causes of IT band pain and injury:
- Repetitive movement: "Repetitive motions like running, cycling or rowing can place stress on the IT band and if you feel pain here after those activities, it’s best to rest and back off," says Mansour. "Other movements like going down stairs or hiking on uneven surfaces can also place stress on the IT band."
- Bad form. "If you have poor form or weak core or hip muscles, this can contribute to IT band pain," says Mansour.
- Not easing into a workout routine. "If you suddenly increase the intensity of your workouts or your distance for cardio workouts, you can place more stress on the IT band," says Mansour. "This could be why the IT band pain starts in the first place."
What to Do If You Have IT Band Pain
Inflammation in the area is referred to as iliotibial band syndrome, and physical therapy and stretching are usually recommended. If you're experiencing IT band pain, follow this three-pronged approach to address the issue:
- Rest. “Rest it and avoid any movements or exercising that makes the pain worse,” says Mansour. “You can also try icing for 15-20 minutes at a time.”
- Stretch. “Definitely stretch daily. It’s important to stretch and strengthen the muscles around the IT band, like your glutes, hip flexors, and quads, as well as the actual band," says Mansour. "You can also foam roll along your IT band or massage along it gently to help with relief."
- Strengthen: "Strength training exercises, such as squats or lunges, can help improve the pain, but only do them if you don’t feel pain while doing so."
Check with a doctor if this persists for more than a few days after stretching and resting, advises Mansour.
It Band Stretches
“If you don’t typically warm up or cool down from exercise with stretching, or get a massage or foam roll, you may be able to intercept the IT band with some TLC before it’s too late!” says Mansour. Here are some of the best IT band stretches to try:
Supine IT band stretch
This is my favorite stretch for the IT band. Lie on your back with both feet out in front of you. Wrap the strap around the bottom of your right foot. (Bend the left knee, especially if your low back feels tight.) Using the strap, gently pull your right leg straight up toward the sky. With both ends of the strap in your left hand, slowly move your right leg across your body toward the left, until it’s aligned with your left shoulder. Hold this position for 30 seconds while breathing deeply. Switch sides.
Cross-Legged Forward Fold
Stand up straight and cross your right foot over your left. Slowly bend at the hips and reach your arms toward the ground while keeping both knees straight. Try to align your forehead with your knees. Hold for 30 seconds and then switch sides.
Band Assisted Calf Stretch
Sit on the floor with your legs straight out in front of you. Wrap the band around the bottom of one foot. Hold one end of the band in each hand and pull it toward you so that your foot is flexed. Hold for 30 seconds and then switch sides.
Standing Calf Stretch
Stand in front of a wall or chair and place one foot in front of you with your toes pointed up against the surface. Lean forward until you feel a stretch in your calf and foot. Hold for 30 seconds before switching feet.
Standing Side Reach
Standing with your feet hip-width apart, lift your right arm straight up into the air. Keep your left arm at your side or on your hip. Bend at the waist toward your left so that you feel a stretch in the right side of your waist. Return to the starting position and repeat on the other side.
Seated Twist
Start in a seated position with your legs stretched out in front of you. Bend your right knee and cross your right leg over your left, resting your right foot on the ground near your left knee. Place your right hand on the floor behind you for support and hook your left arm around your right knee. Gently begin to twist your body toward the right from your core (not just your shoulders). Hold this for about 30 seconds, then repeat the stretch on the other side.
Pigeon Pose
Start in downward facing dog. Bring the right leg forward toward your right hand. Rest your foot and ankle on the mat behind your left hand (resting it on the mat as close to your hand as is comfortable for you) and rest your knee on the mat by the right hand. Over time, you can work toward getting your right shin parallel to the front of the mat. Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you. Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you. If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds, breathing slowly, then switch sides.
Quad Stretch
Stand tall and hold onto a wall or chair if needed for balance. Shift your weight onto the right foot and bring your left foot to your left glute. Don’t let the knee angle outward. Hold for 15 seconds. Lower the left foot and raise the right foot to the right glute. Hold for 15 seconds, feeling the stretch in the front of your right leg.
Figure 4
Standing with your feet as wide as your hips, balance on your left leg and bring the right leg up. Cross the right ankle over the left thigh and bend the left knee out to the side. Sit back as if you’re about to sit down into a chair. Balance here. Flex the right foot. Gently press your hands into your right thigh to open it up a little bit more if you’d like. You can also mimic this exercise while seated. Hold for 2-4 breaths, and then switch sides.
