The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of the thigh, playing a critical role in stabilizing the hip and knee during movement. While the IT band itself is not a muscle, maintaining its flexibility and addressing tightness is essential for preventing discomfort, improving mobility, and avoiding common issues like runner’s knee or hip pain.

This page focuses on effective IT band stretches and techniques to promote flexibility and alleviate tension. Options include static stretches, such as lunging or side-bending stretches, and weighted stretches for deeper tissue elongation. Tools like foam rollers and massage balls are highly effective for self-myofascial release, targeting adhesions and improving tissue health along the IT band.

Whether you’re recovering from IT band tightness, preventing injuries, or enhancing lower-body performance, this guide provides simple yet effective strategies to keep your IT band healthy and functioning optimally.

IT Band

Stretch

Weighted Stretch

Foam Roll

Massage Ball

EXERCISES