Stretches
Six IT band stretches for the outside of the thigh
An IT band stretch works the muscles at the outer hip that pull on the band, rather than the band itself, which is tough connective tissue. Good options are a standing cross-legged side bend, a figure four, cow face legs, pigeon and a strapped leg-across stretch, held for five to eight slow breaths each side.
The iliotibial band, or IT band, runs down the outside of each thigh from the hip to just below the knee. It is a thick strip of connective tissue rather than a muscle, and on its own it barely stretches. What you can reach are the muscles that attach to the top of it: the small muscle at the front of the outer hip and the large buttock muscles behind it. When those feel tight, many people feel it all the way down the side of the leg.
So the stretches below aim at the outer hip. They suit runners, walkers and anyone who sits for long hours.
When should you see a doctor or physio first?
See a doctor or physiotherapist before stretching if:
- you have a sharp pain on the outside of the knee that comes on during runs or stairs and stops you;
- there is swelling, clicking with pain, or the knee gives way;
- pain, tingling or numbness travels down the leg;
- you have had recent hip or knee surgery.
A sharp point at the knee means come out.
How long should you hold an IT band stretch?
Five to eight slow breaths, about 30 seconds, on each side, repeated two or three times. Breathe out as you settle and never bounce.
The routine: six IT band stretches
- Standing cross-legged side bend. Stand tall and cross the right foot behind the left. Reach the right arm up and lean the hips to the right and the arm over to the left, until you feel the outside of the right hip. One hand on a wall helps. Five breaths, then switch.
- Figure four on your back. Lie on your back with both knees bent. Cross the right ankle over the left thigh, just above the knee, and draw the left thigh towards you. Keep the head down. Eight breaths each side.
- Strapped leg across the body. Lie on your back, loop a strap around the right foot and lift the leg towards the ceiling. Holding the strap in the left hand, let the right leg drift across the body to the left, only as far as the right hip stays near the floor. Five to eight breaths each side.
- Cow face legs. Sit on a cushion and stack the right knee over the left, the feet beside the opposite hips. If that is too much, keep the bottom leg straight. Sit tall, then lean forward a little from the hips. The Cow Face Pose steps have more options. Five breaths, then switch.
- Pigeon on a blanket. From hands and knees, bring the right knee forward behind the right wrist, the shin angled, and slide the left leg back. Put a folded blanket under the right hip so the pelvis stays level. Pigeon with the hip propped explains how to protect the knee. Eight breaths each side.
- Supine twist. Lie on your back, draw the right knee in, and let it cross over to the left, the left hand resting on the outer knee. Spread the right arm out and look up or to the right. Eight breaths each side.
Common mistakes
- Pushing the knee to feel it. The aim is the hip. If the pull moves to the outer knee, ease off.
- Letting the hips twist. In the strap stretch, the leg only crosses as far as the hip stays down.
- Stretching only. The outer hip also needs strength. The glute exercises from bridge to side-lying leg lifts pair well with this routine.
Make it easier or harder
Easier: do the figure four sitting on a chair, ankle over the opposite knee, leaning forward with a long back. In pigeon, raise the hip higher on a cushion, or swap it for the figure four lying down.
Harder: in the standing side bend, reach the arm further over and press the outer hip a little further out. In cow face legs, fold further forward from the hips, keeping the back long.
Should you foam roll the IT band?
Some people find rolling the outer thigh uncomfortable rather than useful. Rolling the buttock and the front of the outer hip is often gentler. The foam roller exercises for the legs and back show how to keep the pressure light.
Which stretches pair with the outer leg?
The quad stretch standing or lying on your side covers the front of the thigh, and the hip stretches for the front, back and sides of the hip round out the area. If you run, the yoga for runners routine puts the stretches in order after a run.
Questions
Can you actually stretch the IT band?
Not much. The iliotibial band is a thick strip of connective tissue running from the outer hip to just below the knee, and it is far stiffer than muscle. What these stretches reach are the muscles at the top of it, the outer hip and buttock muscles, which many people feel as tightness down the side of the thigh.
Where should an IT band stretch be felt?
Mostly along the outer hip and the upper part of the outer thigh, as a broad, dull pull. Some people feel it a little lower down the side of the leg. It should not be felt as a sharp point at the outside of the knee; if it is, ease off and keep the stretch higher in the hip.
Do runners need IT band stretches?
Many runners like them, because long runs keep the outer hip working for a long time. Stretching is only one part of looking after the outer leg. Strength work for the hips, sensible increases in distance and rest days matter too, and outer knee pain during runs needs a physio rather than more stretching.
Should IT band stretches be done before or after a run?
After, or later in the day. Before a run, a few minutes of easy movement such as leg swings and walking lunges warms the legs better than long holds. Save the held IT band stretches for after the run or a quiet evening, when the muscles are already warm.