IT Band Syndrome Stretches & Exercises – Ask Doctor Jo

IT Band Syndrome Stretches & Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some stretches and exercises for IT Band Syndrome. Let’s get started. So when the IT Band is really tight, it can cause a lot of problems in your hip and you knee.
So it’s really good to get that worked out. The first stretch I’m gonna have you do, standing
up, the side that you want to stretch, you’re gonna take that foot and put it behind the
other side. Then you’re gonna take the arm of that side and reach up and over. So you
should feel that stretch all the way down through into your hip. Just hold that stretch
about 30 seconds, come down, give it a little break, and do that 3 times. Then you’re gonna
go into an exercise called a hip hike. And what you’re gonna do with a hip hike. Take
the leg that you want to work, put it out in front of you and just bring your hip up
like this. So you’re hiking it upwards. Not leaning over and hiking it up, but actually
just bringing it up this way. So a little hike. Coming up,slowly coming back down. If
you’re having a hard time doing that, you can stand on a step and then hang this foot
off the side so you’re dropping it down and then coming up. But just hiking it up this
way so you’re working those hip muscles and that IT Band area. Just start off with about
10 of those and then work your way up to 20 – 25. Alright the next ones are gonna be down
on the ground. Another great way to stretch you IT Band is with a roller. This one has
some little knobs here to give you an extra stretch. You don’t have to use one like this,
you can just use a foam roll. If you have a pool noodle, those foam noodles, you can
use those as well. So just place it this way. The side that you want to stretch is gonna
be down towards the ground on the roll. So just turn over like this, use your top leg
to give you as much support as you need. Cause this is gonna be kind of uncomfortable for
some people, so you might want to put a lot of support on this leg. If you don’t, if you
want a really big stretch, then you can just put a little bit of pressure on it. And you’re
just gonna roll up and down. And you can go all the way to your hip, you can stay down
at that IT Band down by your knee, or you can come all the way up and just roll up and
down 30 seconds to a minute. You’ll know how much you need because it’s gonna be either
really tight, really tender in certain spots, but if you if you can keep rolling it, that’ll
help work out that IT Band. So it’s a great way to do it that way. Then going back into
some more exercises, you’re gonna go onto your side, but this time, the leg you want
to work is gonna be up on top, so it’s gonna be the right side now. The bottom leg you
can kind of bend up, put it in a comfortable position however you want to. The top leg
is gonna be straight to your body. So you don’t want it forward like this where you’re
making a “c,” you want to be in a pretty straight line and when you come up, you want to lead
with your heel. Some people try and go this way, but then you’re not working that side
area. So lead with your heel and go slightly backwards behind you if you can. So you’re
coming up this way. And you should feel right in this area when you’re working it. Again,
go nice and slow, don’t feel like you have to go fast. Using momentum isn’t gonna be
working those muscles. Just going up and down. So again just starting off with 10 – 15 of
these. If they become easy when you get to 20 – 25, then you can add a little bit of
weight if you want to. The last one is gonna be a clam shell. With the clam shell, bend
up both knees, kind of set them on top of each other, and then keep your hips perpendicular
to the ground. A lot of times with the clam shell, people want to roll back. If you feel
like you keep rolling back, do it against a wall so it will keep you up in this position
because you don’t want a big movement, but you want to be perpendicular to the ground.
And then just take the top leg and lift it up and slowly come back down. Trying not to
roll back when you do it this way, but just coming up like a clam shell opening up and
then back down. Again you can start off with 10 – 15 of these. If you get to 20 – 25, you
can wrap a resistive band around your legs, or if you have like an ankle weight, you can
put the ankle weight around your thigh and then do those exercises for a little bit more
resistance. So there you have it. Those were your stretches and exercises for IT Band syndrome.
If you have any questions, leave them in the comments section. If you’d like to check out
some other videos, like some more IT Band stretches, go to Don’t forget
to like us. And remember, be safe (roll it out), have fun, and I hope you feel better

31 Replies to “IT Band Syndrome Stretches & Exercises – Ask Doctor Jo”

  1. This is an excellent video. I had forgot how to do some of the exercises that my therapist gave me for my IT band and you reminded me of the correct form. This has been very helpful and I'm truly grateful for you and this video. Thank you and have a wonderful week.

  2. I have lots of hip pain due to a knot on my IT band. Running walking even just standing hurts my hips. I've had this problem for about 2 years. But now my left hip is starting to hurt to. Any suggestions?

  3. I have been doing almost all of your knee pain videos, like your patella femoral excersises, IT band stretches etc but i have patella tendonitis. Do they help for that anyway?

  4. Is it strengthening or stretching that helps to relieve pain in the IT band at the top of the glute near the hip. I don't want to stretch and cause more damage?

  5. Do you suggest patients stop running altogether during recovery/rehab? I can run pain free for about 15-20 minutes before pain on the outside of my knee starts, but i'm concerned I may be slowing the recovery process by running that 15 minutes.

  6. Can I use jumping rope to replace running while I'm treating ITBS ?
    I would jump just one inch from the floor , 140 per minute, for 40 minutes

  7. I just started running again longer distance and hills my IT bands aching for days I feel like I want to pop them these stretches helped I feel a lot better – thanks

  8. Amazing just to try I feel much better! I though it was my ovaries causing me pain, definitely I will check with dr, but most likely is this IT Band Thank you Thank you

  9. When I do the leg raises and the clan exercise as well whatever the opposite side is that I'm working out I get a charley horse starting to form on the opposite side my hip / buttock area

  10. Recently I found one on squatting in the gym, when I get down to about 90 degrees, I think what is my IT band I'm the outside of both legs just above the knee pops. It is not painful, but it's kind of scary. Is this a common thing?

  11. Hi is it better to do it before training or after, or separately? I read that static stretching before training can be counterproductive, this I guess is not static but would like to know. Thanks

  12. Great video, my left IT band hurts while I ride long distances so these exercises will definitely help, should I do them daily until the pain goes away or just before/after a long ride?

  13. Will these exercises help with tight knees? I struggle greatly with the Vajrasana
    pose due to feeling like my knees are going to bust! The tightness comes from behind the knee.
    Thank you.

  14. I'm suffering from it just recently, im a cyclist and trained for about 12-20 hours a week, never had a problem with my it for 4 years. Since 2 months I addes squats in my program and since a week or three, I'm feeling my IT-band. On the bike I never felt any discomfort, but it never got away since i continued to train on the bike and didnt do any sqats anymore.

    Since a week I'm not doing anyting anymore except, icing, core stability, foam rolling my glutes, quads and hamstrings and my tensor fascia latea and stretching.

    DO u think i can still ride my bike? what do u think about my reco program so far? Wednesday im consulting a fysio.

  15. Hi Doctor Jo, how often do you recommend doing these stretches / exercises in a week? I am suspecting ITBS is causing pain in both of my knees after I increased the number of miles I run per week. I have taken a break for longer than 6-8 weeks, but sometimes the tiniest movement can irritate it again. I just don’t want to over do the stretching/strengthening. Thank you!

  16. Good morning Dr jo… what are reasons for over supination of foot… it can occur due to it band thickness???

  17. Hello Dr. Jo I am following your videos for my one problem which still not fixed. My dr. unable to give me answer about whats going on. All xrays and ct scan come out to be normal. When I stand I feel pain in my hip and if I walk I start feeling pain near my knee left and right side just below the knee and at the same time my feet start getting warm and pins and needle feeling or numbness. Then if I fold my leg and relax it for sometime I feel ok. All good for couple of hours but come back again after some time again if I walking or standing. Pain is very dull (3 on scale 1 to 10) and anti-inflammatory drug helps no symptoms shows. Please see what kind of excercises should I prefer.

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