IT Band Stretch


  • Lie flat on the ground and wrap a rope or a theraband around your right foot
  • Keep your right leg as straight as you can locking your knee, drop your leg to the side until you feel a deep stretch to your ITB
  • Hold that stretch for 30-1mins, relax
  • Repeat this 2-3 times
  • Switch legs


  • The iliotibial (IT) band is a thick band of fascia that runs deep along the outside of your hip and extends to your outer knee and shinbone.
  • IT band syndrome (Runner’s Knee), occurs from overuse and repetitive movements, which can lead to pain, irritation, and inflammation in your knee and surrounding tendons.
  • Stretching the ITB Improves flexibility and prevents injuries


If you don’t like using a rope or a theraband, consider doing this exercise against a wall

  • While maintaining a straight leg, drop your right foot so it just touches the wall and feeling a good stretch on your ITB.
  • Slowly “walk up the wall” with your toes.
  • The higher you are able to go up the wall, the more stretch you will feel on your ITB
  • Make sure you keep your left leg straight and flat on the ground!