4 IT Band Stretches to Ease Hip and Knee Pain

Most people don’t realize that pain is only a symptom. The real cause of pain is usually muscle tightness, poor posture, repetitive movement and so on.

Tightness in the Iliotibial (IT) band can cause knee or hip pain. The IT band, which originates from the outside part of your hip and runs down to the side of your knee, may tighten after walking, running or cycling.

You know your IT band is tight if you feel pain on the outside of your thighs, your knees or your hips. Instead of ignoring the pain as so many people do, use the stretches below to loosen your IT band.

1. Wall IT Band Stretch

This stretch is quite simple, and you can even try it right now wherever you’re. You only need a wall.

How to perform:

  • Stand a step away from the wall facing sideways. Lift the leg that’s close to the wall and then cross it behind the other leg.
  • Hold the wall with the hand that’s close to it.
  • Lean your hip to the wall as close as possible without moving your torso.
  • Hold the stretch for 30 seconds and then turn to the other side and stretch for the same duration.

2. Seated IT Band Stretch

You can do this stretch at your desk or at home while watching TV. You only need a chair to do the seated IT band stretch.

How to perform:

  • Sit on the edge of a chair and keep your knees bent at 90 degrees.
  • Lift left leg and place its ankle on the right knee. Keep left thigh parallel to the floor.
  • You should feel the tension on the outer thigh of the left leg. Stretch the IT band further by pressing your left knee down.
  • Hold the stretch for 30 seconds and then switch legs.

3. Twisted Triangle Pose

This popular yoga pose will loosen your IT band and hamstrings.

How to perform:

  • Stand upright and keep your feet wider than shoulder-width apart.
  • Bend forward until your torso is parallel to the floor.
  • Twist your torso to face to the right and then place the left hand on the floor.
  • Lift the right arm to face the ceiling and then hold this pose for 30 seconds.

4. Reclined IT Band Stretch

You need a towel to perform this IT band stretch. It will also loosen your hamstrings.

How to perform:

  • Lie on your back and then wrap a towel around the arch of your left foot.
  • Grab the towel and then lift the left foot to face the ceiling.
  • Slowly extend the left leg (keep it straight) to the right side until it touches the floor.
  • Pull the towel towards you and hold the stretch for 30 seconds.

Related at Care2


Anne G
Anne G22 days ago


Jan S
Jan S24 days ago

Thank you

Ben O
Ben O24 days ago

Thanks for the info!

Janet B
Janet B24 days ago


Sherry Kohn
Sherry K25 days ago

Many thanks to you !

Sue Magee
Sue M25 days ago

I was expecting to see exercises using a Pilates band which I use - thanks for sharing

Danuta W
Danuta W25 days ago

Thanks for sharing

Debbi W
Debbi W25 days ago

They look like good exercises.

Shirley S
Shirley S25 days ago

I have always believed in stretching exercises.

Anne Moran
Anne M25 days ago

I do these,, all great stretches...