Stretching Exercises for IT Band Syndrome

Standing IT Band stretch

• Place the leg you want to stretch behind the other one (as in image above).
• Keep the foot on the floor and push your hips out to the other side.
• Hold for 30 seconds, repeat 5 times and do this at least three times a day.
• Never bounce when stretching, always ease into it gently and try to relax.
• If you need to, lean forwards on to a table to help with balance, or to increase the stretch.

IT Band partner stretch

• Lie on your back and let the partner or therapist lift the non stretching leg out of the way
• Then pull the stretching leg across the midline as shown.
• Allow the leg to be taken as far across as is comfortable and hold for 30 seconds.
  
  
• This can be performed as a contract-relax type stretch too:
• Try to push the bottom leg back across towards the midline against the partners resistance. (The leg must not actually move).
• Hold this for 10 sec's and relax allowing the partner to stretch the leg further.
• Repeat this until no further gains are achieved (usually about 4-5 times)

Glute stretch

• Lay on your back with one leg flat on the floor.
• Pull the other knee up to your chest.
• Then pull it across your body until you feel a stretch in the buttock and outer hip.
• Hold for 30 seconds

TFL Stretch

This stretch lengthens the Tensor Fascia Latae muscle which is found on the outside of the hip. The IT band is almost like a long tendon which extends from this muscle, down to the knee.

• The athlete sits on the floor with one leg out straight.
• The leg to be stretched is bent and the foot placed on the outside of the other knee as shown.
• They then use their hands to apply a pressure as if trying to pull the bent knee across the other one.
• Hold for 30 seconds.