If you’ve ever been subject to a deep tissue massage or a self-induced torture session on the foam roller, the IT band has likely made itself known to you. Trying to pummel this tissue into a state of relaxation is an unforgettable feeling, and one that runners are all too familiar with. Doing IT band stretches can help ease the pain and lower your risk of injury, so let’s learn how to do some. 

What Is the IT Band?

Let’s look at the two parts of its name. IT stands for iliotibial, which is referring to the attachment points it has on the hip (ileum) and shin bone (tibia). Band because the IT band is a large tract of fascia; a thick fibrous stretch of tissue which contributes to and is influenced by several movements. Basically a big, sinewy bundle of fibers along the outer leg.

The gluteus maximus, gluteus medius, and tensor fascia latae all blend into the IT band at the hip. It travels on top of your outer quadriceps muscle (vastus lateralis), and attaches primarily to a point on the tibia bone called Gerdy’s tubercle. There are conflicting opinions on its attachment to the femur, which has important implications for why it causes people pain.

IT Band Syndrome

Conventional thought was that, because of little to no attachment to the femur (thigh bone), the IT band would move forward and backwards over its bony outside protuberance (lateral epicondyle) near the knee as it flexed and extended. This would cause irritation and pain on the outside of the knee for people who performed this motion excessively; i.e. runners.

A common diagnosis for runners with lateral knee pain is something called ‘iliotibial band syndrome’. This condition is often thought to come about from the IT band sliding repeatedly overtop a lateral part of the femur near the knee. New research has begun to modify this thinking. (Credit: Adobe Stock) 

More recent research that looked at cadaver dissections and MRI scans of living people have shown that the IT band has more pronounced attachments to the femur than previously thought. Instead of sliding over the lateral epicondyle, the IT band seems to compress itself against it. This compression is theorized to irritate structures lying underneath the IT band, causing pain.

This compression tends to happen at about 30° of knee flexion. Runners with normal knee flexion typically hit about 45° in the mid-stance phase. Those with limited knee flexion, perhaps due to patellofemoral pain, quad tightness or other complications, tend to fall in that 30°-40° range. These factors could compound quickly in a runner who is experiencing knee pain.

IT Band Stretches & IT Band Recovery

So, what do we do about it? While the IT band doesn’t stretch much itself (it’s made of mostly collagen and very few elastin fibers), doing stretches for the major muscle groups of the thigh and hip can provide some much needed relief. The IT band takes a beating with all of the movement and shock absorption it is answerable to.

Check out these three stretches, each addressing a different area of the leg.

Quad Stretch w/Chair or Wall

Instructions:

• Use a chair or a wall to do this stretch
• Get into a lunge position with your back foot pressed against the wall or propped up on a chair; you can use a towel or pillow beneath your knee for support (picture 1)
• Engage your core by tucking your hips under you and squeezing your glutes
• Maintain your core while lifting yourself up towards your back foot
• Go until you feel a good stretch in the front of your back thigh and hip
• Hold here for 30 seconds and up to 2 minutes

Benefits

The quads are huge shock absorbers for runners and cover such a wide surface area of the leg, including running underneath the IT band. They can get chronically tight and start to pull on the hips and knees, similar to the IT band. Making them a little more pliable can be a great complement and approach to treatment when the IT band is causing us grief.

Pigeon Pose

Instructions:

• Start by bring one knee bent up in front of you and straightening the back leg; use your hands for support in front (picture 1)
• The more parallel your shin is to your chest the harder this stretch will be, adjust accordingly
• Once you find a comfortable position, you can lean gently forward to get further into the stretch
• Hold here for 30 seconds and up to 2 minutes

Benefits

Problems in the glutes are commonly linked with IT band distress. Because the IT band is so intimately linked with the gluteus medius, gluteus maximus, and tensor fascia latae, any dysfunction in the hip area tends to have an effect on it. The pigeon pose opens up the lateral part of the hip, and depending on the angle stretches a lot of the outside thigh, as well.

Hamstring Hook to IT Band Opener w/Strap

Instructions:

• Hook a strap or resistance band around one foot
• Lie down and pull the strapped leg straight up while keeping a slight bend in the knee (picture 1)
• Go until you feel a nice stretch in the hamstrings on the back of your thigh
• Hold here for 30-60 seconds
• Then, angle your leg slightly inwards towards the midline of your body (picture 2)
• Hold for here another 30-60 seconds

Benefits

This stretch kills two birds with one stone by first addressing the hamstrings, a common problem area for runners, and then bringing the leg in to focus more specifically on the IT band area. While the IT band itself may not stretch much, you’ll be surprised at how much stretching you feel on the outer leg! Fibers from the quads, hamstrings, and glutes will all be challenged here.

Fix IT Band Pain With Dynamic Runner!

Stretching is great, but it is only one part of building a balanced body. Dynamic Runner has been designed for runners just like you to get stronger, faster, and more resilient to injury with professional programming by world class athletes and coaches. Try us out for 7 days FREE by clicking here, and join a community of thousands of runners worldwide.

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist