Iliotibial Band Syndrome Exercises

Iliotibial band syndrome exercises

Both stretching and strengthening exercises are an important part of any ITB rehabilitation program. Exercises should be done regularly, at least twice a day whilst recovering from injury.


Stretching exercises

The following stretching exercises form part of our Iliotibial band rehabilitation program.

Standing stretch

This static stretch can be done by the athlete themselves:

  • Place the leg you want to stretch behind the other one
  • Keep the foot on the floor and push your hips out to the other side until a stretch is felt in the outer hip
  • You may also feel a stretch down the outside of the thigh
  • Hold for 30 seconds, repeat 5 times, and do this at least three times a day


Take your program with you to the gym or training field. Our step-by-step Iliotibial Band Rehab app tells you what treatment and exercises to do each day and tracks your progress.

Download now!

Iphone app

Learn more…

It is important not to bounce when stretching, always ease into it gently and try to relax. If you need to, lean forwards onto a table to help with balance or to increase the stretch.

Partner stretch

This is probably the most effective stretch for the iliotibial band and tensor fascia latae muscle but it does require some assistance:

  • 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 to feel a deep stretch on the outside of the hip
  • This stretch can be performed statically by taking the stretch as far as possible and holding it for 30 seconds
Running socks

Buy ITB Straps (UK) (USA)

Partner muscles energy technique

Stretching can also be done in the form of a muscle energy technique. The patient attempts to push the bottom leg against resistance contracting the muscles being stretched at approximately 25% of maximum effort for 10 seconds.

They then relax and the therapist increases the stretch as far as it will go before the contraction is repeated. This is continued for 4 or 5 times or until no further gains are achieved.

Tensor fascia latae stretch

Iliotibial band 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 that 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 is placed on the outside of the other knee as shown
  • They then use their hands to apply pressure as if trying to pull the bent knee across the other one
  • Hold for 30 seconds and relax
  • Repeat 3 to 5 times

Gluteal muscle 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

Strengthening exercises for Iliotibial band friction syndrome

Strengthening exercises for the muscles on the outside of the hip that abduct the leg will help prevent the knee from turning inwards when running or walking and therefore help reduce the friction on the ITB tendon at the knee.

Running socks

Technical Running Socks (UK) (USA)

In particular, strengthening exercises for the tensor fascia latae muscle and gluteus medius, such as heel drops, clam exercise, and hip abduction is important.

Heel drop

The heel drop exercise strengthens the muscles that stabilize the hips:

  • Stand on one leg and slowly squat down on the affected leg as if you are going to step off the step
  • Don’t let either side of the pelvis drop down. This should only be done if the knee is free of pain and inflammation
  • Perform two sets of as many as you can comfortably manage
  • Try to get the number in each set equal. Have a minute’s rest in-between sets
  • Gradually increase the number you perform, up to 3 sets of 15-20.
  • Repeat the exercises every day

Clam exercise

  • Lay on your side with the knees together and bent with the feet in line with your spine.
  • Keep the feet together as you lift the top knee up as far as comfortable.
  • Ensure you keep your back still and do not rotate backwards to increase the range.
  • It may only be a small movement initially but this will improve as your strength increases.
  • Start with 2 sets of 10 if you can, and gradually increase to 3 sets of 15-20.

Hip abduction exercises for Iliotibial band friction syndrome

Use a resistance band wrapped around the ankle:

  • Pull the leg out to the side, keeping the knee straight
  • Slowly return to the start position and repeat
  • Start with 2 sets of 10 and gradually increase to 3 sets of 15-20
  • Make sure the iliotibial band is stretched after performing these exercises

Doing too much of this exercise and not stretching out may actually shorten the TFL muscle.

Scroll to Top