Sep 26, 2024 · Stretches for a tight IT band include forward folds, wall-supported stretches and foam rolling. Also be sure to rest and use ice as needed.

An IT Band stretch in standing is a great way to stretch out your IT band without having to get on the floor. Watch more Ask Doctor Jo videos featuring full routines for common injuries and...

Sep 30, 2025 · It’s important to stretch and strengthen the muscles around the IT band, like your glutes, hip flexors, and quads, as well as the actual band," says Mansour. "You can also foam roll along...

Jun 12, 2023 · While the IT band itself can’t really be stretched (it’s a little different from muscle), stretching the muscles surrounding it improves flexibility and range of motion.

Jun 9, 2025 · Stand with your right side closest to a wall. Place your right arm on the wall for support. Cross your right foot behind your left foot. With both feet on the floor, slowly lean your right hip …

Jul 31, 2025 · Brad and Mike demonstrate the 3 most aggressive IT band stretches to stop pain

Jan 15, 2026 · Dynamic stretches, such as controlled side-to-side leg swings, should be used as a pre-exercise warm-up to increase blood flow and range of motion. Static stretches, performed post …

Apr 26, 2024 · Tight iliotibial bands cause problems for athletes and exercisers. Learn different IT band stretches you can do at home to relieve pain.

Perform 1 set of 4 repetitions, 3 times a day. Courtesy of Tomah Memorial Hospital, Department of Physical Therapy, Tomah, WI; Elizabeth C.K. Bender, MSPT, ATC, CSCS; and Whitney Gnewikow, …

Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 …