9 Iliotibial Band Stretches to Alleviate Hip and Knee Pain

Lie faceup on an exercise mat with a yoga strap or resistance band wrapped outside your left ankle. Holding both ends of the band in your right hand, pull up to raise your left leg so the foot is pointing toward ceiling. Keeping leg straight, pull the band to the right to extend your left leg across your body, keeping the left hip on floor. Try not to role onto the exterior of your right leg. Hold, then repeat on opposite side.

Lie on your left side and curl your body into fetal position with your legs stacked directly over each other. Hold your left leg at the shin with your left hand and your right ankle with your right hand. Keeping your body in tucked position, pull your right leg behind you. (The tucked position helps isolate your quads.) Hold, then repeat on the opposite side.

Kneel in front of a wall, facing away from it. Keeping your left knee on floor, raise your left foot behind you and let rest it against the wall. Step your right leg out with the foot flat on the floor and the knee bent, thigh parallel to floor. Hold, then repeat on opposite side. If you experience knee pain, consider putting a folded yoga mat or towel under your knee.

Stand to the right of a bench. Keeping your right foot on floor, rest left knee on the bench. Lift your left foot behind you and wrap a long yoga strap or resistance band around it. Bend the right knee and lean forward until you feel the stretch in your left quads and hip flexors. Hold for 30 seconds, then repeat on opposite side. If you don’t have access to a bench, you can also do this stretch on the floor.

Sit on floor with your knees bent and feet flat on floor. Twist your torso to the right, pressing against the outside of your right knee with your left arm and while looking behind you. Hold, then repeat on opposite side.

This stretch is done standing up. Stand with your legs hip width apart and cross your right leg over your left, with both feet on the ground. You can rest your hand on a wall or table for support. With most of your weight in your left foot, push your bottom slightly out and toward the left side until you feel a stretch along your IT band. This stretch helps work your glutes and surrounding muscles. Hold for 10 seconds. Relax, and repeat. You’ll also want to repeat this on the other side.

This classic yoga pose can help stretch your IT band, too. Start in a downward dog position, before bending the bottom half of your left leg and placing it on the ground in between your hands. Keeping your right leg straight, extend it back until your knee is on the ground. Lean your weight forward until you feel a stretch. If you’re flexible, try moving your left leg so that it’s at an angle that’s perpendicular to your right leg. Hold, and repeat on the other side.

If you suspect that you have ITBS and doing things like stretching the area, icing it, and strengthening the muscles around it aren’t helping, it’s a good idea to see your doctor.

That’s especially true if the problem seems to be getting worse. “If something gets worse with repeat use, that’s a sign that it’s an issue,” Matheny says. “If it aches constantly and persists after you exercise, you’ll want to see someone sooner.”