The IT band runs from your hip to below your knee. When tight, it creates pain on the outside of the knee (IT band syndrome) common in runners. These exercises address IT band tightness and the hip weakness that contributes to it. Get personalized mobility routines: Start your 14-day free trial Why This Matters The IT band itself cannot stretch much; it is dense connective tissue. IT band issues often relate to weak hip muscles (especially glute medius) and tight hip structures. Addressing both reduces IT band tension. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 Exercise 2 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. Exercise 3 JME 115 Standing, rotate your upper body to each side - keeping your feet in the same position. Exercise 4 JME 117 Resting your hands on either your chair or a wall in front of you, lift one leg in front of you up to 90 degrees, rotate your upper body down, and then reset. Exercise 5 JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. Tips for Success Foam rolling the IT band is controversial; focus on the muscles around it Hip strengthening often helps more than stretching Address glute medius weakness specifically Check your running gait; excessive crossover stresses the IT band Gradual mileage increases prevent IT band flare-ups How Often to Practice Include IT band work in your regular running routine. Practice hip strengthening several times per week. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial