IT band syndrome · Stretch and strengthen
IT Band Stretches and Exercises for IT Band Syndrome
For pain on the outside of the knee or hip from a tight, irritated IT band: stretch the band and the hip, then strengthen the hip muscles that keep the knee in line.
Reviewed by a licensed physical therapist on the HEPonDemand team
For therapists: opens the program builder with these 8 exercises. Set the sets and reps, then print it or email it to your patient as a PDF. Your first programs are free.
The exercises
- 1.Standing IT Band Stretch
- 2.Half-Kneeling Hip Flexor Stretch
- 3.Clamshell
- 4.Side-Lying Hip Abduction
- 5.Hip Hikes
- 6.Monster Walk
- 7.Single-Leg Bridge
- 8.Lateral Step-Ups
Every recovery is different. Do only the exercises your surgeon or therapist gives you, with the sets, reps and frequency they set. Stop and check with them if you feel sharp pain. This page is general information, not medical advice.
Link to this program from your website
Clinics and schools are welcome to add it to a patient resources page. Copy this link and paste it into your site:
<a href="https://hepondemand.com/exercises/programs/it-band-syndrome">IT Band Stretches and Exercises for IT Band Syndrome</a>