IT Band Stretches: What Works for the Outer Thigh and Hip
The truth about stretching the IT band, which stretches help the outer thigh and hip, and a 3-minute routine for runners and cyclists.
By Ayoub Farid · · 2 min read
The iliotibial (IT) band is a thick band of connective tissue running down the outside of your thigh, from the hip to just below the knee. Runners and cyclists often feel tightness along it or pain on the outside of the knee.
Here's the honest part: the IT band itself is very stiff tissue and doesn't lengthen much with stretching. What you can change are the muscles that attach to it, mainly the tensor fasciae latae (TFL) at the front of the hip and the glutes. Stretching those, and strengthening the hips, is what tends to help.
Signs of IT band irritation
- Pain on the outside of the knee, often during runs or downhill.
- Tightness along the outer thigh.
- Pain that gets worse as a run goes on.
Persistent or sharp outer-knee pain is worth having checked, especially if it stops you running.
5 stretches for the IT band area
1. Standing IT band side stretch
Cross your right leg behind your left, push your right hip out to the side and lean your upper body left. Reach your right arm overhead. 30 seconds per side.
2. Figure-4 stretch
Targets the glutes, which feed into the IT band. Seated or lying. See figure-four stretch.
3. Pigeon pose
Deep outer hip and glute stretch. See pigeon pose.
4. Kneeling hip flexor with side lean
Kneel, tuck the pelvis, and lean slightly away from the back knee. Hits the TFL at the front-outside of the hip.
5. Lying cross-over stretch
On your back, cross one leg over the other and let it drop toward the floor, shoulders flat. Similar to a supine spinal twist. 30 seconds per side.
A 3-minute IT band routine
| Stretch | Time |
|---|---|
| Standing IT band side stretch, each side | 30 s × 2 |
| Figure-4, each side | 30 s × 2 |
| Kneeling hip flexor with side lean, each side | 30 s × 2 |
Strengthen your hips
Weak hip abductors are a common factor in IT band problems. Add side-lying leg raises, clamshells and side planks, 2–3 times a week.
What about foam rolling?
Rolling the outer thigh is popular, but it is often painful and does not lengthen the IT band. Many people get more relief rolling the glutes and the front-outer hip instead. Use whatever feels helpful, gently.
Do it with Suppl
Suppl's library includes the standing IT band side stretch, standing figure-4 and pigeon pose, and the Post-Run Recovery routine cools down the legs after a run. Read stretches after running and stretches for knee pain for more.
Frequently asked questions
Can you actually stretch the IT band?
Not much. It is very stiff tissue. Stretch the hip muscles attached to it instead.
How often should I do IT band stretches?
Daily, and after every run if you're prone to outer-knee pain.
Is foam rolling the IT band bad?
Not harmful for most people, but often painful. Rolling the glutes and outer hip may help more.
Should I keep running with IT band pain?
Pain that worsens during runs is a sign to reduce load and get advice.