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Hold for 30 seconds.ĭo the same with the opposite leg. Then use your right leg to pull the left leg down to the right. Lift your right leg over your left knee, hooking your right ankle around your left knee. Hold for 30 seconds as the muscle releases.ĭo the same with the opposite foot. Reach down toward your left foot and breathe deeply. Cross your right leg over your left leg, setting your right foot down to the outside of your left foot. Start in a standing position with your feet together.

Hold for 30 seconds while feeling your IT band stretch on your right side.ĭo the same with the opposite leg. Using a wall or chair for support, lean slightly forward and to the left. Cross your right leg behind your left leg. Krampf recommends making these stretches part of your routine to keep IT band issues at bay.Īdvertising Policy Wall or chair-supported stretch Some targeted attention to your IT band through stretches and foam rolling can also help you return to action and – better yet – stay there. Once your knee or hip stops hurting during normal daily activities (like climbing a set of stairs), slowly resume your physical activity. She also recommends using ice on the aching area, stretching and taking anti-inflammatory medication (like Advil® or Motrin®). “Continuing the activity that led to the problem isn’t going to make it go away,” says Krampf. What should you do if your IT band begins barking? Krampf offered one word: STOP. It’s not just athletes seeking answers for IT band syndrome, though: The injury also has been connected to wearing high heels and even sitting at a desk with your knees bent for hours at a time. It’s also common among cyclists and weight lifters (think squatting exercises). Many include IT band syndrome as a cause of “runner’s knee” given how often it slows those who pound out miles. That rubbing leads to irritation and inflammation that can reveal itself as an intense and persistent pain in your knee or hip. Repeating the motion over and over again slowly works to tighten your IT band, explains Krampf.Īs the tissue grows more taught, friction develops as it begins to rub over your bony infrastructure. What causes IT band syndrome?Īn anatomy and physiology lesson seems in order to better understand IT band syndrome.Īs you bend and extend your leg, the IT band glides over your upper thigh bone and top of the tibia (shin bone).

Targeted stretching and exercises can help ease or even prevent IT band syndrome by improving your flexibility and strengthening key muscles, says physical therapist Shelley Krampf, PT, DPT. The pain it brings can turn simple steps into an achy shuffle. IT band syndrome is a common overuse injury that sidelines even the hardiest endurance athletes. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission.

Colorado Springs, Colo.: National Strength Training and Conditioning Association 2016.Cleveland Clinic is a non-profit academic medical center. In: Essentials of Strength Training and Conditioning. Wolters Kluwer Health Lippincott Williams & Wilkins 2018. In: ACSM's Guidelines for Exercise Testing and Prescription. General principles of exercise prescription. Physical Activity Guidelines for Americans.Four types of exercise can improve your health and physical ability.