The Best Workout for IT Band Pain

Do you suffer from IT band pain? Discover the best exercises and stretches to alleviate your IT band pain and improve your performance. You can achieve greater mobility and flexibility with this guide.

Quick facts: Best Workout For It Band

  • ✅ Foam Rolling the IT Band Decreases Muscle Soreness and Improves Hip Mobility – Healthline
  • ✅ Strengthening Exercises Can Reduce IT Band Pain – Verywell Fit
  • ✅ IT Band Syndrome Can Often Be Treated with Gluteal Strengthening Exercises – Harvard Health
  • ✅ Yoga Can Help Relieve Pain from IT Band Syndrome – Shape
  • ✅ IT Band Syndrome Is Common in Distance Runners – Runner’s World

Understanding IT Band Pain

IT Band pain is a common problem for athletes and those who engage in repetitive motions like walking, running, or cycling. This type of pain is caused by the inflammation of the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh from the hip to the knee.

Understanding the cause and learning about safe exercises and stretches are essential for managing the symptoms of IT Band pain.

What is the IT Band?

The iliotibial band (ITB), is a thick band of fascia that stretches from the outside of the hip to the knee. It’s a dense and fibrous tissue, capable of generating powerful force. When functioning properly, it plays an important role in stabilizing the leg during running and other movement activities.

Problems can arise when the ITB develops tightness, which may cause pain or discomfort in the hip, knee or both. Tightness can be caused by overuse, poor alignment and muscular imbalances from lack of exercise. It is important to stretch and strengthen your IT Band regularly to help prevent and reduce IT Band pain.

Stretching helps lengthen the IT Band which helps reduce tension on either side of your knee and hip joint. Strengthening exercises focus on strengthening your glutes, hips, quads and hamstrings as they all play a role in stabilizing your hips while running or exercising. Exercises that target these muscles help create balance between them all– ultimately reducing any tension build-up along your IT band:

  • Stretches
  • Hip flexor stretches
  • Glute bridges
  • Hip thrusts
  • Lateral band walks
  • Clamshells

What Causes IT Band Pain?

The iliotibial (IT) band is a thick band of fascia located along the outer portion of the upper thigh, extending from the hip to the knee. IT Band Syndrome (ITBS) is a common cause of lateral knee pain in athletes and active individuals. It is an overuse injury caused by repetitive friction between the tight IT band and lower bone, leading to inflammation and pain. Common symptoms include thigh pain, knee pain, burning sensation on the side of the leg, tightness in the hip area, localized swelling, and restricted range of motion.

The main contributing factors to ITBS include:

  • Running or cycling on an incline/decline surface.
  • Sudden changes in intensity or duration during exercise.
  • Unfamiliar running surfaces.
  • Foot pronation while running.
  • Weak gluteal muscles.
  • Poor core stability.
  • Muscle imbalances or inflexibility in hip muscles such as the glutes or tensor Fascia latae (TFL).
  • A sudden increase in activity level will increase compression on your IT Band.

Warm-up Exercises

A dynamic warm-up is essential before any exercise to activate the muscles and get the body ready to move. Warm-up exercises can be especially beneficial when trying to ease IT band pain. Doing a few basic dynamic movements can help loosen and stretch out the tight muscles in the hips, pelvic area and sides of the leg to help prevent IT band pain.

Let’s look at the best warm-up exercises for IT band pain:

Foam Rolling

Foam Rolling is a form of self-myofascial release, or SMR. This particular type of warm-up involves using a foam roller to massage your muscles and target certain areas, such as the IT Band. The motion from rolling over the casing helps to release tension and alleviate tightness in the muscle fibers.

When performing a foam roll, it’s important to do it slowly and methodically. Use your bodyweight to apply pressure where needed the roller over your IT Band in both directions until you find any knots or sore spots. Hold the roller in place on that spot for 10–20 seconds before moving on to the next area. It’s also important not to roll directly onto your joints (such as your knee) or hip bones as this can cause discomfort and/or injury.

Dynamic Stretching

Dynamic stretching involves using momentum to move into and out of a stretch, as opposed to static stretching, which requires you to hold the stretch for 30 seconds or longer. Dynamic stretching is a great warm-up exercise for IT band pain as it helps to increase flexibility in the hip area.

Examples of dynamic stretches that can be used as part of your warm-up include leg swings, lunges with twists, and leg crossovers. Dynamic stretches are most easily done with one leg at a time. Start by moving your leg in one direction and increasing the range of motion with each swing until you reach a comfortable level of intensity. Then switch directions and repeat until you’ve completed 10 swings in each direction for each leg. Be sure to keep your core tight and never fully lock out your knees during these exercises.

Strength Exercises

When dealing with IT band pain, stronger muscles can help protect the joint, improve mobility and reduce pain associated with IT band syndrome. Incorporating strength exercises into your workout routine can go a long way in helping reduce and prevent IT band pain.

Let’s go into more detail about some of the best strength exercises for IT band pain:

Glute Bridges

Glute Bridges are a great way to strengthen the glutes, which can help relieve IT Band pain. To do this exercise, start by lying on your back with your knees bent and feet flat on the floor. Put your arms at your sides. Then, squeeze your glutes and push up off the ground so that your hips rise up towards the ceiling. Keep pushing until you form a bridge between your shoulder blades and knees. Hold here for a few seconds, then lower back down with control and repeat.

Start with 3 sets of 12 reps and adjust accordingly as you get stronger. This is an excellent strength exercise for the glutes, which can help alleviate IT band pain over time.

Side Planks

Side planks are a great exercise choice for those looking to strengthen IT band pain. Side planks help to target the gluteal muscles, which are densely populated in the hip region and can help to reduce IT band pain when strengthened.

To perform a side plank, begin by lying on your side with your body aligned from head-to-heel. Place your forearm under your shoulder and brace your core. Lift your hips off the floor until you reach a straight line from head-to-heel. Hold this position for 30 seconds then release and repeat on opposite side. To make the exercise more challenging, stack one leg atop the other and hold for an additional 10 seconds before switching legs or completing another set of side planks.


Clamshells are a great exercise for relieving IT band pain. This exercise helps to stretch and strengthen the hip abductors, which includes the gluteus medius muscle and therefore, strengthens the IT band.

To perform this exercise, start by lying on your side with your legs straight. Bend your knees slightly as if you were in a seated position, and then slowly lower one knee while keeping the other leg still. Once you can’t move any lower, stop at that point and hold it for several seconds before slowly returning to the starting position. Repeat this 8-10 times on each side to maximize benefit.

Clamshells can also be done using an elastic band placed around both legs just above the knee caps to provide added resistance when performing each rep.

Cool-down Exercises

Cool-down exercises are an important part of a workout routine, especially if you suffer from IT band pain. Cool-down exercises help your muscles relax after the intense workout and can reduce the risk of injury. Doing cool-down exercises can also help reduce the pain and stiffness in the IT band area.

Let’s look at some of the best cool-down exercises for IT band pain:

Static Stretching

Static stretching is a type of cool-down exercise that involves holding a stretched position for an extended period of time. It helps to lengthen muscles and tendons, while reducing tension in the affected area. This can make it particularly effective for treating IT band syndrome (or Iliotibial band syndrome), which affects the tissue that runs along the outside of the thigh.

To perform static stretching, first warm up with light exercise until you break into a sweat. Then find a comfortable spot and slowly move into a stretched position. Hold for 30–60 seconds until you feel tension or slight discomfort in the targeted area, then gently relax and repeat up to three times per muscle group or as needed. Static stretching can help reduce pain associated with IT band syndrome and improve mobility of your hip flexors, glutes, and hamstrings.

Foam Rolling

Foam rolling is an effective cool-down exercise and a crucial part of preventing IT band pain. Foam rolling works to alleviate tension in the IT band by increasing circulation to the muscle fibers, breaking up scar tissue and adhesions, and reducing areas of tightness. It also helps break down tension in joints and muscles, as well as supporting proper posture.

When performing foam rolling exercises, make sure to roll over the entire length of your IT band. Move slowly and steadily over each section for at least 30 seconds. If you find a particularly sore spot or knot in your IT band, take extra time on that area with either increased pressure or more time spent there before moving on to the rest of it. Foam rolling can be performed daily for about 15–20 minutes for best results.

Prevention and Maintenance

IT Band Syndrome can be a very painful and bothersome issue, especially if you are an avid runner. It is important to take prevention and maintenance steps to ensure that you don’t get IT Band Syndrome in the first place, or to maintain healthy IT Band muscles. Let’s explore some of these tips:

Adequate Rest

Adequate rest is one of the most important steps to preventing and treating IT band pain. When the body is overworked, strained, or fatigued it cannot recover adequately. Without enough rest, exercise becomes excessively taxing and increases strain on the muscles and joints, which can lead to soreness or injury. Additionally, without sufficient rest, there’s an increased risk of developing chronic inflammation in the muscles surrounding the IT band. This inflammation can cause a breakdown in the tissues of the tendon leading to irritation and eventual overuse injuries like IT band syndrome.

To prevent IT band pain it’s important to monitor activity levels and give your body a day off each week so that it can heal properly. For individuals who do experience chronic IT band pain however, extra rest days may be necessary during a workout program – especially if they are performing activities with more impact such as running or plyometrics.

Proper Form

Proper form when exercising is essential to ensuring successful and safe workouts, but it is especially imporant for IT band pain. Improper form and technique can cause increased friction on the IT Band and aggravate the injury, leading to more pain.

To help prevent this, proper body posture should be achieved while engaging in physical activity. This includes ensuring that your body stays upright, your shoulders are back and down, feet are pointed forward when walking or running, knee is level with toes (avoid inward/outward rotation) when squatting or lunging, etc.

Additionally, proper running technique is important for injury prevention when jogging or running with an IT band issue. This means keeping your head up and eyes focused ahead of you while utilizing a proper forward arm swing motion with the arms perpendicular to the torso during stride.

Regular Exercise

Regular exercise is one of the most effective ways to prevent and treat IT band syndrome. It is important to incorporate a combination of stretching, strengthening, and cardiovascular activities into your regular workout routine.

Stretching helps maintain flexibility in the muscles around the IT band and can help prevent tightness and stiffness. Strengthening exercises target the muscles around your hip, which are key for proper alignment and stability of your knee joint. Cardio exercises such as running or biking help build strength and endurance in all muscles involved with movement, including those around the hip and knee joint.

It is recommended that you perform regular exercise at least three times a week for 30 minutes, depending on how much time you have available each day. Additionally, it is important to start slow when beginning any new activity or exercise program so that you don’t experience undue pain or discomfort during your workout session. Finally, it is important to listen to your body for any signs of pain or discomfort; if pain becomes too intense, stop exercising immediately until the pain subsides.

FAQs about: Best Workout For It Band


Q1: What is IT Band Syndrome?

A1: IT Band Syndrome, also known as Iliotibial Band Syndrome, is a common overuse injury, characterized by pain in the outside of the knee. It is most commonly caused by tightness in the IT band, which is a thick band of tissue that runs along the outside of the thigh.

Q2: What are the best exercises for IT Band Syndrome?

A2: The best exercises for IT Band Syndrome are those that focus on stretching and strengthening the hip, glutes, and IT band. Examples include hip flexor and IT band stretches, hip abduction exercises, and single-leg Romanian deadlifts.

Q3: Are there any other treatments for IT Band Syndrome?

A3: Yes, in addition to exercises, there are a few other treatments for IT Band Syndrome. These include foam rolling, ice massage, and soft tissue massage, all of which can help to reduce pain and inflammation.

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