Doing IT band stretches is one of the best ways to quickly and effectively relieve iliotibial syndrome, which causes knee and hip pain. Runners and cyclists usually experience these symptoms since they heavily use their knees for long, extended periods. IT band pain is often characterized by pain and tenderness in the thighs, knees, and hips. To loosen up the tight muscles and prevent knee injuries, take a look at these IT band stretches, and try a few of them to reduce or prevent future knee or hip pain.
7 IT Band Stretches Runners and Cyclists Should Know
1. Clamshells
Clamshells are great IT band stretches to ease pain and warm up your muscles before a workout. You just need a mat and an exercise band to do this. Here are the steps:
- Wrap an exercise band around your legs. The garter should be about an inch above your knees.
- Lie on your left side with your hips, knees, and feet stacked on top of each other. Bend your knees at a 90-degree angle so your heels are aligned with your glutes. This will be your starting position.
- With your feet pressed together, raise your right leg as far up as you can. Make sure not to move your hips or raise the left knee off the mat.
- After 20 to 30 reps, lie down on your right side, then repeat the exercise.
- Do three sets of 20 to 30 reps each side.
2. Basic IT Band Stretch
One of the easiest ways to ease IT band symptoms is the Basic IT Band Stretch. You can do this almost anywhere. Plus, it’s a great way to stretch out your leg muscles before a run. This is how to do it:
- While standing, cross your right leg over your left leg.
- Lean as far back to your right as possible until you feel a good stretch on the side of your left leg.
- Hold for 30 seconds, then repeat five times before switching to the other leg.
3. Wall Leaning IT Band Stretch
You can do the wall leaning IT band stretch anywhere as long as there’s a wall, at any time, to help reduce IT hip pain. You don’t even need to be wearing workout clothes to do this stretch, so it’s an easy one to fit in anytime you’re feeling a bit of pain or tightness.
- Keep more than an arm’s length distance between your right side and the wall.
- Place your right hand on the wall and your left hand on your hips.
- Keeping your feet together, lean the hips toward the wall. You should feel your right thigh stretching.
- Hold for 30 seconds, then repeat with the other side.
4. Standing Figure 4
The Standing Figure 4 is a popular exercise among athletes. Not only does it ease IT band pain, but it also alleviates sciatica pain. You can also improve your balance by doing this exercise on a daily basis.
- Stand straight with your feet together and hands on your sides.
- Bend your knees to lower your body to a half squat.
- Once you’ve balanced yourself, lift your left foot up then place it on your right knee.
- To maintain balance, hold the lifted leg on both ends with your hands.
- Hold for 30 seconds, then repeat with your other leg.
5. Band Walks
Band Walks are one of the easiest iliotibial band exercises you can do. It doesn’t take any practice and most people get it right on their first try.
- While standing, wrap the exercise band around your legs just above the knees.
- Push your butt back to a semi-squat position (feet must be hip-width apart) with your arms behind you and chest held up high.
- Once you’ve positioned yourself, make small steps to the right leading with your right foot, with the left foot bringing you back to the original position.
- After 20 steps, take another 20 steps to the opposite direction.
6. Crossed Ankle Forward Fold
If you’re looking for IT band stretches that test your flexibility and balance, try the Crossed Ankle Forward Fold. While it may take some getting used to, it’s a great way to stretch out the iliotibial tract muscle.
- While standing, cross your right leg in front of your left leg. Your two pinky toes should be touching each other.
- Bend forward reaching for the ground with your arms extended. Remember to keep your knees slightly bent.
- Once your fingertips have touched the ground, walk them over to your right side as far as you can.
- Hold the position for 30 seconds, then crawl your fingers back to the center.
- Stand up, then do the same thing with your other leg.
7. Cross-Body Hip Stretch
The Cross-Body Hip Stretch is one of the best IT band stretches to do after a solid cardio workout. Once your muscles have cooled down, simply lie on your back and do this hip stretch.
- Lie on your back with your arms at your sides and feet extended.
- Lift your left leg as high up as you can.
- Use your right hand to pull your left leg to your right side. Keep the leg straight and your left hand should be facing the ceiling. Make sure you feel the stretch from the glutes all the way up the lower back and through the chest.
- Hold for 30 seconds, then repeat with your other leg.
These IT band stretches are not meant to cure or treat muscle pain. They’re simply ways to ease iliotibial band pain. The best thing to do is to carry out these exercises on a daily basis regardless if you’re in pain or not. If you want to get the most out of your daily runs and bike rides, without muscle pain and tightness, then make sure to take extra care of your IT band.
Did these IT band stretches work for you? Share your experience with us in the comments section below!
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