Stretches for the Iliotibial Band

The Ililiotibial Band, or IT Band, is a thick band that runs down the side of each leg from the pelvis to the knee. When you run, walk or hike, the IT Band may tighten or become inflamed, which can cause knee or hip pain. Below are five IT Band stretches that lengthen the Iliotibial Band and strengthen the muscles around it. These IT Band stretches may be used to prevent Iliotibial Band knee pain or as part of a regimen to treat Iliotibial Band syndrome.

When stretching, remember not to bounce your muscles or to push to a point of pain. Listen to your body and move into each stretch mindfully. Breath deeply through each IT Band stretch. It is best to do these stretches when your muscles are warm, such as after a short run or as part of a full yoga session. This article is not a substitute for medical advice; be sure to discuss your knee pain with an experienced health practitioner.

1. Cross-Legged Forward Fold

Traditionally, the cross-legged forward fold is the most commonly recommended IT Band stretch. To do this IT Band stretch, stand with your feet parallel and directly under your hips. Cross one foot in front of the other and plant that foot on the floor so that your legs are crossed and the outer edges of your feet are side by side. Bring your hands to your hips, lengthen through your spine, then hinge at your hips and fold forward. Release your arms and allow them to hang. To deepen the IT Band stretch, shift your torso to the same side as the leg that is in front. This combined side stretch and forward fold was said to be the most effective Iliotibial Band stretch in a study reported by the American Academy of Family Physicians. Be sure to repeat this stretch on the other side by switching the cross of your feet.

2. Eagle Legs

Eagle Pose, known in yoga as Garudasana, is one of the best IT Band stretches. Eagle Pose lengthens the IT Band, and strengthens the Gluteus Medius muscle so that the IT Band doesn't have to work as hard when walking or running. To do this stretch, begin standing with your feet parallel and hip-width apart. Spread the toes of your right foot and root down through all four corners of the foot. Slightly bend your right knee and shift your weight into the right foot. Lift your left leg up and cross your left leg over the right thigh. If you can reach, hook your left toes behind your right calf and squeeze the thighs together. Bend your knees a little deeper and sit your hips back. The full yoga pose also involves a twist of the arms. Be sure to repeat this IT Band stretch with the other leg on top.

3. Chair Pose

Chair Pose, called Utkatasana in yoga, is one of the best strengthening poses for the Gluteus Medius, one of the muscles that works closely with the Iliotibial Band. Because of the flexion in the knees, it is important to do this stretch with proper alignment so that it does not increase your knee pain. To do this stretch, stand with your feet parallel and hip-width apart. Be sure that your toes are pointing straight ahead and your feet are not in a "V" shape. Use a yoga block or a rolled-up mat and squeeze it between your inner thighs. Inhale your arms up over your head and exhale as you sink your hips down and back, as though you were about to sit in a chair. Stay in the pose for a few breaths. Shift your weight back into the heels and draw your tailbone down to lengthen your lower back. Keep squeezing the block to ensure your knees do not fall out to the sides.

4. Pigeon Pose

Pigeon Pose, called Eka Pada Rajakapotasana in yoga, is one of the best IT Band stretches, and one of the best overall hip stretches. Pigeon pose stretches and strengthens many of the important hip flexors that can contribute to Iliotibial Band syndrome, Piraformis syndrome and Sciatica. If you have serious knee pain, wait to try this IT Band stretch until your knee pain has subsided. This IT Band stretch should be done without shoes.

To do this IT Band stretch, come to a table-top position on your hands and knees. Slide your right knee forward toward your right wrist, then slide your left leg further back. Slowly start to move your right foot out from under you and toward the left. You can control the intensity of this stretch by the angle in your leg: for a deeper IT Band stretch, move your right foot further away from your body so the top of your shin is facing forward. If your outer right hip falls to the mat, prop it up with a block or blanket. It can be tempting to relax forward in this yoga pose, but you will get a deeper IT Band stretch if you stay upright and focus on squaring your hips to the front. Come out of the stretch, back to table-top and switch legs.

5. Eye of the Needle

The Eye of the Needle stretch is one of the best IT Band stretches and a deep hip-opener in general. To do this IT Band stretch, begin by lying flat on your back. Bend your knees and place the soles of your feet on the floor. Lift your right leg and cross your right ankle over your left thigh, just above the knee. Lift your left foot off the floor, reach your right hand through the "eye of the needle" between your legs and reach your left hand around the outside of the left leg. Grab onto the back of the left hamstring or the top of the left shin. Keep your feet flexed to protect your ankles and knees in this stretch. To deepen the stretch, press your knees away from your body and resist with your hands by pulling your knees toward you at the same time. This push-and-pull creates an active isometric stretch that is therapeutic for your IT Band. Release, and repeat this IT Band stretch with the other leg on top.

Sources:

American Family Physician; Iliotibial Band Syndrome: A Common Source of Knee Pain; Razib Khaund and Sharon H Flynn; 2005

The Secret Lives of Yoga Poses; IT Band Stretch: Eye of the Needle Pose

Yoga Anatomy; Leslie Karminoff; 2007

Yoga Journal; Knee Deep in Yoga; Catherine Guthrie