IT Band Stretch (Standing)
beginner
Hold for 20-30 seconds. Repeat 2-3 times per side. NoneSuitable For
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.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.