Stretching Exercises
IT Band Stretch
The iliotibial band runs down the outside of the thigh from the hip to below the knee. The band itself stretches very little, but stretching the hip muscles attached to it can ease outer hip and knee tension.
What it does
Stretching the tensor fascia lata and gluteal muscles, which pull on the IT band, may reduce outer thigh tightness.
Our physiotherapists use it most often for trochanteric bursitis, knee osteoarthritis and genu varum (bow legs), and it features in our sports physiotherapy programmes.
How to do it
- Stand next to a wall with your right side towards it.
- Cross your left leg in front of your right.
- Push your right hip towards the wall until you feel a stretch on the outer right hip.
- Hold 30 seconds, switch sides.
How much
3 holds each side, once a day.
Common mistakes
- Bending forward.
Stop and check with us if
- Outer knee pain during running persists. Load management and hip strength usually matter more.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Does foam rolling the IT band help?
What causes IT band pain in runners?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more HipTrochanteric Bursitis
Outer hip pain lying on your side or climbing stairs. Now understood mainly as a tendon problem.
Learn more KneeKnee Osteoarthritis
Knee arthritis pain, stiffness and difficulty with stairs. Why strengthening is the most reliable long-term treatment.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.