Exercise Program for IT Band Syndrome

Your healthcare provider may recommend exercises to help treat your iliotibial (IT) band syndrome.

Talk to your healthcare provider or physical therapist about which exercises are best for you and your rehabilitation goals.

Start each exercise slowly. A little discomfort is normal but stop any exercise that causes pain.

Standing Iliotibial Band Stretch

  1. Hold on to the back of a chair or table for balance. Cross one leg behind the other.

  2. Lean to the side away from your back leg until you feel a stretch at the outside of that hip. (If your right leg is behind, lean to the left. If your left leg is behind, lean to the right.)

  3. Hold for 15 to 30 seconds, then relax.

  4. Repeat 3 times, then switch sides.

Tip:

  • Don’t bend forward or twist at the waist.

Man holding chair with one hand, one leg crossed behind the other. Arrow shows him leaning hip towards chair to stretch iliotibial band.

Forward Fold with Crossed Legs

  1. Stand with your feet together.

  2. Cross one leg over the other.

  3. Reach down until you feel a stretch in your back leg.

  4. Hold for 15 to 30 seconds.

  5. Repeat 3 times. Then switch sides.

Side view of man bending over with arms outstretched and legs crossed to stretch back of legs.

Side Lying Hip Abduction

  1. Lie on your side on the floor with your top leg straight and bottom knee bent.

  2. Lift your top leg about 6 to 8 inches. Keep your top leg and hip straight. Don’t roll back onto your hip.

  3. Hold for 5 seconds, then lower your leg.

  4. Repeat 10 times, then switch sides.

Man lying on side doing straight leg raises.

Clamshell

  1. Lie on your side and bend both knees.

  2. Keeping your feet together, lift your top knee up so your knees are separated. Keep your hips stacked on top of each other.

  3. Slowly lower your knee back down.

  4. Repeat 10 times. Then switch sides.

Man lying on side doing clamshell exercise.

Side Stepping

  1. Stand with your feet hip-width apart and your toes pointing forward. Keep your knees slightly bent.

  2. Step out to the side with one foot. Then bring your feet together by stepping with the other foot.

  3. Take 10 steps to the same side. Then take 10 steps in the opposite direction.

  4. Repeat 3 times.

Tip:

  • To make the exercise harder, add a resistance band above your knees or around your ankles.

Man doing side steps.