IT Band Stretch (Standing)

beginner

Hold for 20-30 seconds. Repeat 2-3 times per side. None

Suitable For

IT Band Syndrome

Contraindications

Avoid if you have acute lateral knee pain
Do not bounce during the stretch

Benefits

Reduces IT band tightness and friction
Decreases lateral knee pain during activity
Improves hip and knee biomechanics
Prevents recurrence of IT band syndrome

IT band syndrome is a common overuse injury causing lateral knee pain. Tightness in the IT band increases friction over the femoral condyle. Regular stretching helps reduce this tension and allows the IT band to glide smoothly during activity.

How to Perform

Stand with your affected leg crossed behind the other. Lean your upper body toward the opposite side while pushing your hip out. You should feel a stretch along the outside of your thigh. Hold for 20-30 seconds. Keep your feet flat on the ground.