Iliotibial Band Syndrome: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Iliotibial band stretch
slide 1 of 3, Iliotibial band stretch,
- Stand a few centimetres from a wall, with your affected hip toward the wall. If you are not steady on your feet, hold on to a chair or counter.
- Stand on the leg with the affected hip. Then cross your other leg in front of it.
- Let your affected hip drop out to the side of your body and against the wall. Then lean away from your affected hip until you feel a stretch. You can take the arm that's against the wall and raise it over your head as you lean away from your hip.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other hip.
Piriformis stretch (from legs straight)
slide 2 of 3, Piriformis stretch (from legs straight),
- Lie on your back with your legs straight.
- Lift your affected leg and bend your knee. With your opposite hand, gently pull your knee toward your opposite shoulder. You should feel the stretch in your buttock and hip.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Hamstring stretch in a doorway
slide 3 of 3, Hamstring stretch in a doorway,
- Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
- Lie down with your other leg through the doorway.
- Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
- Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
- To stretch your right leg, scoot to the right side of the doorway.
- To stretch your left leg, scoot to the left side of the doorway.
- Keep both knees straight.
- Keep your back flat and your other heel on the floor.
If you do not have a place to do this exercise in a doorway, there is another way to do it:
- Lie on your back, and bend the knee of your affected leg.
- Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
- Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
- Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 31, 2024
