4 Exercises to Help IT Band Pain

You know that sharp, nagging pain on the outside of your knee or thigh that flares up when you run, squat, or even just walk downstairs? Yep, that’s your IT band acting up. And if you’ve ever dealt with it, you know it’s one of those injuries that just won’t quit—until you address it properly.

Good news? You don’t have to suffer forever. With the right exercises, you can loosen things up, strengthen the surrounding muscles, and finally get some relief. Let’s dive into it.

What Even Is the IT Band?

Your iliotibial (IT) band is a thick band of connective tissue that runs from your hip down to your shin. It helps stabilize your knee, especially during activities like running, cycling, or hiking. When it gets too tight or inflamed, you get IT band syndrome—aka that burning, annoying pain on the outside of your leg. Not fun.

The Fix: Mobility, Strength, and Smart Movement

Instead of just stretching and hoping for the best (spoiler: that rarely works on its own), you need a mix of mobility work, strengthening exercises, and movement adjustments. Here’s how:

1. Foam Rolling (a Love-Hate Relationship)

Let’s be real—foam rolling your IT band is painful. But here’s the trick: don’t just grind away directly on the band itself. Instead, focus on the muscles around it—your quads, glutes, and hamstrings. Loosening those up reduces the strain on your IT band.
How to do it: Spend about 30–60 seconds rolling your glutes and quads. If you find a tight spot, pause and breathe into it. Your IT band will thank you later.

2. Glute Strengthening (Because Weak Hips = IT Band Pain)

Weak glutes are a major culprit behind IT band issues. When your hips aren’t strong enough, your IT band picks up the slack—and that’s when trouble starts.

Try these:

• Side-Lying Clamshells – Lie on your side, bend your knees, and open your top knee while keeping your feet together. Do 15 reps per side.
• Glute Bridges – Lie on your back, plant your feet, and lift your hips toward the ceiling. Squeeze at the top. Go for 15 reps.
• Lateral Band Walks – Put a resistance band around your thighs or ankles, bend your knees slightly, and take small side steps. Feel the burn? Good.

3. Hip Flexor and Quad Stretches (Open Things Up)

Tight hip flexors can pull your pelvis out of alignment and make IT band pain worse. Stretch them out regularly:

• Couch Stretch – Place one foot on a chair or couch behind you, lower into a lunge, and stretch that hip flexor. Hold for 30 seconds per side.
• Standing Quad Stretch – Grab your foot behind you, keep your knees together, and gently pull your foot toward your glutes. 30 seconds per leg.

4. Single-Leg Stability Work (Train Smart, Not Hard)

A wobbly knee = an unhappy IT band. Strengthen your stabilizers with these:

• Single-Leg Deadlifts – Hinge at the hips while standing on one leg and reach toward the ground. Keep your back flat. 10 reps per leg.
• Step-Ups – Step onto a sturdy box or bench, focusing on controlled movement. 10 per leg.
• Bulgarian Split Squats – Rest your back foot on a bench, lower into a lunge, and push back up. Brutal, but worth it.

Final Thoughts

IT band pain isn’t just something you have to “deal with.” With the right mix of mobility, strength, and stability work, you can fix the root of the problem and get back to doing what you love—without that nagging ache.

Start with these exercises, be consistent, and listen to your body. Need more help? Seeing a physical therapist can give you a customized plan to get you back in action even faster.