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5 IT Band Stretches for Runners Based on Yoga

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If there is one injury that plagues running friends more than any other it’s the IT Band. I’ve talked here about the specific things I do to keep mine happy since a major flare up years ago. But today I’m bringing you a great teacher to share key IT Band stretches…take it away Beth!!

If you have runner friends, chances are you’ve heard them complain about a tight IT band, or about injuries stemming from their IT band. The IT band, short for Iliotibial Band Syndrome, can cause problems for runners, especially women, whose hips are built differently from mens’.

IT Band Syndrome (ITBS) can cause discomfort and pain on the outside of the knee, up the outside of the leg and the hip. In fact, knee pain is the most common way it displays, so stop blaming your poor knees.

Recovering from problems stemming from this can take a combination of IT Band Exercises, such as strengthening the muscles in the hips, foam rolling around your ITB not on it, and stretching the IT band and surrounding areas.

IT Band Stretches

Today we’re pulling some moves from yoga that will truly help you feel better and relieve some of the tightness. However, remember you cannot STRETCH YOUR WAY OUT OF ITBS!

It requires all the things mentioned above!how to stretch it bandBy now, most runners know that adding a yoga practice to their training can help them in many ways, including helping to increase flexibility. There are many yoga poses that will help stretch the IT band and surrounding areas.

The five included below are the ones that I’ve found to be most effective over years of practicing and teaching yoga.

Tired of searching around for answers to your IT Band pain? Get my 80 page ebook with exercises and tips to implement immediately for relief.

Revolved Hand to Big Toe Pose
Practicing Revolved Hand to Big Toe Pose (Parivrtta Hasta Padangusthasana) lying on your back is a wonderful way to isolate and stretch the IT band and the surrounding muscles, tendons, and ligaments. I recommend having a strap, belt, or towel handy to place around your foot, which helps make the pose a little more accessible.Yoga poses to help with IT Band for runnersBegin by lying on your back. Bend your right knee into your chest, flexing your foot. Place your strap, towel, or similar prop around your right foot and extend your right leg straight up above you. Hold on to the strap with your right hand as you press your shoulders into the floor.

Allow your right leg to slowly fall straight over to the left, pausing at the point where you feel a moderate stretch through the outside of your leg. It’s important to practice this pose gently; stretching too far too quickly can actually cause more harm than help. Hold this pose for five breaths, then switch and stretch the left side.

Are you trying these IT Band stretches as we go?? Don’t they feel amazing?!

Half Monkey Pose with Twist
Half Monkey Pose (Ardha Hanumanasana) is wonderful for opening up the hamstrings of the front leg, but when you add in a twist, it adds in a stretch through the IT band.

Begin kneeling with your stacked over your left knee. Extend your right leg straight in front of you, flexing your right foot. Start by finding Half Monkey Pose, folding forward with a flat back, stopping when you feel a comfortable stretch in your right hamstring. Yoga poses to help with IT Band for runnersHold for a few breaths, then find your way to twisting Half Monkey Pose by bringing your left wrist below your left shoulder and stacking your right shoulder over the left.

If the twist is difficult for you, you can bring a yoga block or other solid support under your left hand, which should make the twist a little easier. Hold the pose with the twist for five breaths, then gently release and repeat on the other side.

As you’re probably beginning to realize IT Band stretches involve a bit of core and hip strength because it’s not just about lounging around, we’re working the muscles to get to a resolution.

Got knee pain? Might be a tight IT Band - Stretch it out with these poses from @sublimelyfit and @runtothefinish Click To Tweet

Horizon Lunge
Horizon Lunge allows you to open the outside of your top leg as well as strengthening the thigh of the top leg, so it’s a great pose for runners to try.

Start in Low Lunge (Anjaneyasana) with your right foot forward. Your right knee should be stacked directly over your right ankle. Your left heel stacks over your toes and the ball of your left foot. Raise your right arm up by your ear, reaching your hand in front of you, keeping the arm straight.

Rotate your right shoulder back behind you as you sweep your right arm down, bringing it parallel to the ground. Rotate your hips to the side, coming to the knife edge of your left leg. The outside of your left leg should face down to the ground. Hold for a few breaths, then repeat on the left.yoga for it bandReclined Cow Face Pose
Many runners love Reclined Cow Face Pose (Supta Gomukhasana) because it gives you a wonderful stretch through the hips as well as the outer thighs. Begin by lying on your back, bringing your knees into your chest.

Cross your right thigh over your left, stacking your right knee on top of your left knee. Reach for your feet, drawing your feet closer to your chest to bring your legs in for a stretch. If you’re unable to grab your feet, bring your hands to your ankles or shins.

Hold for at least a few breaths, for as long as a minute or two. Be sure to hold the pose for an equal amount of time with the left knee on top of the right. If you only have time for one (find time for more), but I think this is the best IT Band stretch because you’re also relaxing and working the hips, a big part of what we all need.it band stretchesRevolved Triangle
Revolved Triangle (Parivrtta Trikonasana) is an intense pose to come into, but the great IT band stretch is worth it. Try practicing this pose after the other stretches shown here so your body is more open and ready to come into the pose.

Start by standing with your right foot about a foot to a foot and a half (30-45 cm) in front of your left foot. The toes of your right foot point directly forward as the toes of your left foot point at a 45 degree angle up and to the left. In the full pose, you’ll bring your right heel in line with your left heel, but you can keep them a little wider, closer to being in line with your hips, if that helps you feel more steady.

Bring your legs straight, with an option to keep a small bend in the knees if you have tight hamstrings.runner stretchesOnce you feel solid in your feet and legs, bring your left hand beneath your left shoulder, reaching it toward the floor. Stack your right shoulder on top of the left as your right hand reaches up above you to the ceiling.

You can bring a yoga block, stool, or other firm support under your bottom hand to make the pose more accessible.

Feel your spine lengthen as you inhale, allowing you to twist a little deeper on your exhales. You should feel a stretch through the outside of your right IT band and outer thigh. Hold for five to ten breaths, carefully bring your hands down toward the floor, then switch sides.

This standing IT Band stretch is different than the one you might often see of crossing your legs and going in to a forward fold. That absolutely works, but we want to come at this from a variety of angles and really work our hips.

Special note: Pregnant runners are generally advised not to practice twists in yoga. If you are pregnant or have any other injury and are unsure how to modify these poses to fit your body, please ask a yoga teacher for help.

Don’t stop with just these stretches! You need a full plan to recover.

It Band help

Hopefully these IT Band stretches have got you moving and not just waiting for the pain to go away. Keep practicing, keep implementing the strength exercises and it really will get better!

How frequently do you do yoga?

Ever been sidelined by IT Band issues?

Beth is a yoga teacher, running coach, and Pure Barre teacher. She is also the content creator behind Sublimely Fit, where she has some great yoga for runners resources put together for runners who want to learn more about how yoga can help them become stronger and more injury-resistant.

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Posted by amanda Categories: injury, IT Band, Yoga

Reader Interactions

Comments

  1. SuzLyfe says

    December 8, 2015 at 8:23 am

    When I had ITB issues after moving to Chicago, horizon lunge became my jam. I also have been known to sit in cowfacing pose while working on my laptop!
    My recent post “Breaking” Down Sacral Stress Fracture from Risk to Rehab

  2. Annette says

    December 8, 2015 at 8:38 am

    This is so helpful!! Luckily my IT band issue is getting better, but I'm glad I read this. I will definitely be saving it for later. I also enjoy using the pigeon pose….it feels so good!!
    My recent post The Power of 3

  3. Margaret says

    December 8, 2015 at 8:51 am

    These are great and exactly what I need after my marathon! I love revolved triangle, but I never do Horizon Lunge so I'm excited to try that one tonight! Thanks for this!
    My recent post St. Jude Marathon Recap + Craft Giveaway Results

  4. fitfoodiemama says

    December 8, 2015 at 9:39 am

    I am not a yogi but I NEED these stretches in my life!
    My recent post WIN A Pair Of SLS3 Compression Socks For The Holidays!

  5. Kim says

    December 8, 2015 at 10:15 am

    So cool to see two of my favorite fitness bloggers collaborating! Beth, thanks for the inspiration to try horizon lunge – I'm adding that to my next home practice and sharing it with my yoga teacher. I find that my calves are so tight that I can't fully revolve in Parivrtta Trikonasana to get any advantage out of this stretch for my IT band. Ahh, tight calves – perhaps inspiration for another Beth/Amanda runner yoga collaboration?! ;-)

  6. fitmittenash says

    December 8, 2015 at 10:55 am

    Love these! I don't practice yoga (although I want to get into it, I just haven't found the right instructor…) so some of these stretches are new to me. Can't wait to try them out. I have chronic tight hips and IT bands, so this is desperately needed!
    My recent post Grain-Free Salted Caramel Thumbprint Cookies + holiday cookie exchange

  7. Jill says

    December 8, 2015 at 4:33 pm

    I am going to try these! I just tried a yoga DVD the other night for hip help and did the Cow Face Pose and it was great! Excited to try more. Thanks!
    My recent post Boost Your Immune System with New Running Shoes

  8. thisrunnersrecipes says

    December 8, 2015 at 6:08 pm

    Love these poses, Beth! I need to get back into yoga after slacking on it a bit after my marathon. I need to try the horizontal lunge – even though I don't have IT band pain, it looks like it would feel so good on tight hips!
    My recent post Early Season Running Workouts to Safely Build Speed

  9. Kristen says

    December 9, 2015 at 2:37 am

    Oooooooh these sound awesome! I know my hips would love these. I’m definitely going to try these out!

  10. Jess @Jess Runs ATL says

    December 9, 2015 at 7:57 am

    These are great! Whenever I'm in my yoga class and we hit one of these poses I think "I have to remember this" and I never do! Thanks for sharing!
    My recent post What’s Next?

  11. @FITaspire says

    December 9, 2015 at 11:42 am

    I don't do yoga nearly enough – I really want to find time to fit in a good session each week, because I know how important it is and how much it helps your running! Great post from Beth!!

  12. Laura @ Mommy Run Fast says

    December 10, 2015 at 11:19 am

    I think this post was written for me!! I don’t have IT band issues thankfully, but I should for as little I stretch my hips and IT band. Thanks for this!

  13. Kate @KateMovingForward says

    December 11, 2015 at 4:25 pm

    Great tips and stretches! MY IT band is always my trouble spot so I like to stay on top of any trouble there! Pinned for post baby when I pick up running again!

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What to do instead:
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3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

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