The IT zone is particularly susceptible to inflammation, especially if you do a sport like running or cycling, due to the repetitive motion. “If there are any compensations or weaknesses in your frame or form, you may end up feeling it along the IT band or outer hip and/or knee,” says Baird. Bending and straightening the knee for mile after mile creates a kind of friction, and that can lead to pain and injury if you have weakness in any of the muscles along the area, Baird says.
He says to think of the area like a spider’s web: When you pull on an area, the entire web tilts toward it. “The IT band responds like this – when any of the attachment points are weak, overused or tight, the lack of stability is transferred down the leg to the knee and the IT band can become inflamed,” he says.
Keep your IT complex healthy
Many things can contribute to IT band inflammation, including sudden increases in training volume, constant running or riding on the same course with specific terrain angles (think a track that curves), poor form, and muscle weakness. To combat these issues, make sure you’re cross-training for strength and stability in your sport, paying attention to form, and gradually adding mileage and changing your route as often as you can.
And break up your activity with lots of strength sessions for your core, pelvis, hips, knees, legs and ankles. “The stronger the surrounding muscles, the better your stability, the better your mechanics, and the less likely you’ll transfer forces below the knee in a suboptimal way,” says Baird. Also, change your running shoes at least every 300 miles to make sure your feet are supported from the bottom up.
While the IT band itself can’t actually be stretched (it’s a bit different than a muscle), stretching the muscles surrounding it improves flexibility and range of motion. The following moves are some of Baird’s favorites that can be done at least once to twice a day.
Stretch Iliotibial Band Stretch
- Stand up straight and cross your right leg in front of the left at the ankle. (The front leg can be bent if needed.)
- Raise your left arm overhead and reach to your right side. If you don’t feel stable, lean your left side against the wall or hold on to a chair or piece of furniture with your right hand. (The back leg is the one being stretched.)
- You should feel a stretch along your left hip. If you don’t, slowly stretch a little deeper to the side while keeping your torso straight.
- Hold for 20 to 30 seconds.
- Repeat on the other side.
- Alternate sides for a total of three to five times on each side.
Seated Cross-Over Twist
- Sit on the floor with your legs straight out in front of you.
- Let your arms fall naturally by your side and place your hands flat on either side of your hips, with your fingers pointing to the front.
- Bend your right knee and place your right foot on the outside of your left knee.
- Bring your left arm up and hold your right knee with your left hand.
- For an even greater stretch, place your left elbow on the outside of your right knee.
- Make sure both seat bones (in your butt) remain on the floor.
- Turn your chest, head and eyes to the right. Breathe naturally for about 30 to 45 seconds, then bring your head, eyes, and chest back to center.
- Place your right foot back on the floor.
- Repeat with your left leg.
Dove
- If you’re too tight, start on your back with both knees bent and your feet on the floor.
- Lift your right leg up and place your right ankle on your left thigh, just below the knee. You will create an upside down four with your feet.
- Pass your hands through your legs and squeeze the back of your left thigh.
- Gently lift your left leg as you push your right thigh away with your right elbow.
- You should feel a stretch on the side of your right buttock.
- Hold for 30 to 45 seconds.
- Repeat with your left leg.
Once you are comfortable with the recumbent pigeon, you can try a sitting pigeon. Keep in mind that this is a complex stretch, so take your time with it.
- Start on all fours, hands under shoulders, knees under hips.
- Slide your left leg back, keeping the top of your foot on the floor and your heel in a neutral position.
- Bring your right knee forward and pull your right foot toward your left wrist while your left leg/hip slides back.
- Stop when you can’t go anymore.
- Make sure your hips are square. If this isn’t accessible, you can put a few pillows or a yoga block under your right buttock to help support you in the position.
- That might be enough. If you need more, gently lean forward and bring your elbows to the floor.
- Breathe naturally for 30 to 45 seconds.
- Gently return to all fours.
- Repeat on the other side.
Supine IT Band Cross-Over (using tape or strap)
- Lie on your back with your legs bent and your feet on the floor.
- Make sure your pelvis remains neutral throughout the stretch.
- Raise your bent right leg and place a yoga strap, a rolled-up towel, or even a robe belt around your right leg.
- Straighten your right leg, keeping the bottom of the foot pointed toward the ceiling.
- Bring your right foot to the left side. Don’t let your hips lift off the floor.
- Breathe naturally for about 20 to 30 seconds (or longer if you like), then bring the leg back to the right.
- Bring it back to the left side.
- Return your right leg back to the floor.
- Repeat with the left leg.
Standing Quad Stretch
- Stand next to a wall or a chair with your feet hip-width apart.
- Hold the wall gently with your left hand.
- Bend your right leg up and gently grasp the ankle with your right hand.
- Keep your knees in line and pull your ankle up. Keep your right shoulder relaxed and open.
- Squeeze your right glute and roll your pelvis down to really feel the stretch in your right quad.
- Hold for 30 to 45 seconds.
- Return the right foot to the ground, turn and repeat on the other side.