IT band syndrome causes pain on the outside of the knee where the iliotibial band crosses the joint. The IT band itself is dense connective tissue that resists stretching. Effective treatment focuses on the hip muscles that control IT band tension. The glutes and hip rotators determine IT band function. Treat the hip to fix the knee. Get your personalized routine: Start your 14-day free trial Hip Abductor Control Weak hip abductors increase IT band tension. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Glute Activation Strong glutes reduce IT band strain. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Hip Rotator Mobility Hip rotation affects IT band tension. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. TFL and Hip Flexor The tensor fasciae latae connects to the IT band. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 163 With both arms above your head, rotate your head toward both directions - both left and right. Lower Leg Chain Ankle and calf mobility affects running mechanics. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. Training Considerations Reduce running mileage temporarily. Avoid downhill running. Vary running surfaces. Foam rolling provides temporary relief. Strengthening the hips provides lasting change. IT Band Programming simplmobility provides hip-focused mobility routines. 2-3 minute sessions address the source of IT band tension. Start Your Free Trial