ITB Tendonitis Stretch

ITB Tightness Can Contribute to Tendonitis and Back Pain
Get Relief With This Free Stretching Exercise

Find out how to correctly perform this ITB tendonitis stretch. And in the process possibly help your lower back pain!

Your ITB (iliotibial band) attaches from the outside of your knee to the outside of your hip. Therefore, when your ITB is tight, it can pull your hip sideways which then pulls your lower back, placing additional strain on it. Your ITB runs all along the outisde of your thigh.

There are several different ways you can stretch the ITB. You can try different ways and see which position you feel a better stretch.

Standing ITB Stretch

Stand with your right hip towards the wall.

Put your elbow or hand against the wall for support.

Cross your left foot over the right.

Lean towards the wall until a stretch is felt along your outer right hip and thigh. (your hip will lean toward the wall and your shoulders away from the wall like you are bending to the side).

To get a greater stretch, position your right foot with the toes pointing outward towards the wall.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

ITB stretch laying on your side

Lay on your right side.

Lift left leg toward ceiling.

In this position, rotate your foot outward toward the ceiling and bring the entire leg backward behind your body.

In this position, allow you leg to slowly drop until a stretch is felt along the outer left thigh.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

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