Iliotibial (IT) Band Standing Stretch for Flexibility

Learn how to safely perform a simple IT band standing stretch.

Standing IT Band Stretch
Standing IT Band Stretch. (c) E. Quinn

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint.

The IT band acts primarily as a stabilizer during running and may become irritated from overuse. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.

There are many different ways to stretch your IT band including:

  1. Advanced Iliotibial Band Stretch
  2. Foam Roller for Iliotibial Band Pain

Standing Stretch

Here is a simple stretch you can do while standing.

  • Stand in a doorway with your left leg crossed in front of your right leg.
  • With your right arm extending overhead, reach for the left side of the door frame.
  • Put your left hand on your hip.
  • Push slightly on your left hip to move your hips to the right; you will feel a slight stretch along the right side of your torso.
  • Continue to stretch so you feel a complete stretch on the outer torso, hip, upper thigh and knee of your right leg.
  • Hold 20 to 30 seconds and change sides.
  • For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

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