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Stretch It: Iliotibial Band on the Wall

When you run, bike ride, or do anything that uses your lower body, it's important to stretch your leg muscles thoroughly. One area that may need a little attention is your Iliotibial band (ITB). This is a long band of fascia (connective tissue) that runs along your outer thigh. Stretching this area will help prevent knee injury or pain, and you can do it anywhere there's a wall. Well, you could even use a tree if running outside.

To learn how to stretch your ITB


  • Stand with your right side facing a wall and your feet together. You should be one arm's length away.
  • Extend your right arm out and place the palm of your hand on the wall, and rest your left hand on your hip.
  • Now lean your right hip towards the wall. Gently press your left hand into your hip to deepen the stretch. You should feel this down the outside of your right leg.
  • Hold the stretch for 30 seconds, just enjoying the sensations in your right leg. Then bring your hips back over your feet and do the other side.
Around The Web
Join The Conversation
goatimpact goatimpact 7 years
I'm feeling this in my hip but not my IT band. Are there tricks for getting the stretch down there?
Silverlining10 Silverlining10 7 years
I always see runners doing this! I just thought they were killing time or tired...Haha. It's actually beneficial to them! Neat!
Spectra Spectra 7 years
I did this stretch when I went through a bout of ITBS last year. It really helped loosen things up. It feels REALLY good.
cmd0610 cmd0610 7 years
Defi do this! I got an ITB injury from running 3 yrs ago and it got to the point where I couldn't even walk, I had to go to physical therapy and it was so miserable and I couldn't do much cardio but ride the bike for 15/20mins every few days and it was a very sad time in my running career :'(
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