9 Iliotibial Band Stretches to Alleviate Hip and Knee Pain:-Here, experts explain how the IT band helps you move well and how to stretch it to make it less tight and make sure you can sweat without pain.
1.Glutes stretch
This stretch helps loosen up the hips, which can cause problems with the IT band. Your feet should be flat on the mat and your knees should be bent. Lift your left foot up to the sky and hold on to the grasp just below the knee to keep it up. Then, pull the foot up to your chest and turn the shin to the side so it’s almost straight out from your body.
Keep the stretch, and then do it again with the other leg. Keep the leg that isn’t being stretched out on the floor as you stretch for a deeper stretch. For a figure four stretch, you can also put your raised ankle on top of your knee that is on the ground.
2.Abductor stretch
If you use your IT band too much, you might feel pain on the outside of your thighs because it ties them to your knees and glutes. Place your feet on a mat or towel and bend your knees. Press the soles of your feet together on the floor in front of you. Stand up straight by putting your hands on the floor behind you.
Straighten up, tilt your pelvis forward, and lean into your hands. Let your legs fall to the floor, and then rest and lift your knees a little. For a deep stretch, you can also grab your feet and fold your legs over.
3.Deep lumbar rotation
Lay on your back on an exercise mat and put a yoga strap or resistance band around your left ankle. Pull up on both ends of the band with your right hand to raise your left leg so that the foot points up toward the ceiling.
Hold your left leg straight and pull the band to the right to cross your left leg over your body. Keep your left hip on the floor. Do your best not to roll onto the outside of your right leg. Hold, and then do it again on the other side.
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4.Quad Stretch
Lay on your left side and curl up into a fetal position. Your legs should be stacked on top of each other. With your left hand, hold your left leg at the shin. With your right hand, hold your right ankle. Pull your right leg behind you while keeping your body tucked. (Being tucked in helps separate your quads.) Hold, then repeat on the opposite side.
5.Quad and hip wall stretch
Stand with your back to the wall and kneel in front of it. Lift your left foot behind you and rest it against the wall. Keep your left knee on the floor. Keep your right foot flat on the floor and your knee bent.
Your hip should be straight out from your body. Hold, and then do it again on the other side. Putting a folded yoga mat or towel under your knee might help if you have knee pain.
6.Quad stretch with yoga strap
Place yourself to the right of a bench. Place your left knee on the bench and keep your right foot on the floor. Stretch out your left foot behind you and put a long resistance band or yoga strap around it.
Lean forward and bend your right knee until you feel the stretch in your left quads and hip flexors. Hold for 30 seconds, and then do the other side. You can do this stretch on the floor if you don’t have a bench handy.
7.Spinal rotation
Put your feet flat on the floor and bend your knees. Turn your upper body to the right and press your left arm against the outside of your right knee while you look back. Hold, and then do it again on the other side.
8.Crossover stretch
You should stand up for this stretch. Both feet should be on the ground, and your legs should be hip-width apart. Cross your right leg over your left leg. For help, you can put your hand on a wall or table.
Push your bottom out and to the left until you feel an IT band stretch. Do this with most of your weight on your left foot. This stretch works your hips and muscles around them. Keep it in for 10 seconds. Relax, and do it again. You should do this again on the other side too.
9.Pigeon pose
This well-known yoga pose can also help loosen up your IT band. As you start, bend the bottom half of your left leg and put it on the ground between your hands. This is called “downward dog.” Stretch out your right leg back until your knee is on the ground while keeping it straight.
Push your body forward until you feel a stretch. If you can bend your left leg, try putting it so that it’s not touching your right leg at all. Hold, and do it again on the other side.