Stretches for IT Band Syndrome
Also called: Iliotibial band syndrome, Runner's knee (lateral), ITBS.
IT Band Syndrome refers to overuse irritation along the lateral knee, common in runners and cyclists. The stretches below are part of the conservative-care approach commonly used for it band syndrome — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
6 stretches commonly used for it band syndrome
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Triangle Pose (Trikonasana)
Stand with feet wide apart, turn one foot out 90 degrees, extend arms wide, and hinge sideways to bring one hand toward your shin while the opposite arm reaches skyward. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Reclined Pigeon Pose Glute Stretch
From pigeon pose, walk your hands forward and lower your torso onto your forearms to maximize the glute and external rotator stretch.
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Lateral Glute Side-Lying Stretch
Lie on your side, bring the top knee forward to the floor in front of you while keeping the bottom leg extended, and feel the stretch in the outer glute and hip.
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IT Band Crossover Stretch
Stand and cross one leg in front of the other, then lean your hip toward a wall while reaching the overhead arm in the same direction to stretch the outer hip and IT band. Alternate sides.
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Foam Roller IT Band Release
Lie on your side with the foam roller under the outside of your thigh, support your weight on your forearm, and slowly roll from just below the hip to just above the knee. Alternate sides.
Frequently asked questions
What stretches are recommended for it band syndrome?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for it band syndrome. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with it band syndrome?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about it band syndrome?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.