Arthritis Today

Iliotibial Band Stretch

PRECAUTION: Be careful to maintain your balance. Hold onto a stable object (for example, a chair, railing, wall, tree, or counter) while doing this exercise.

PRECAUTION: If you have had recent joint surgery, then check with your doctor before doing this exercise.

This stretch works on the ITB  which is a muscle that runs down from the outside of your hip to the outside of your knee and is often tight.

  • Stand facing sideways with your right hip near the wall (less than a foot away from the wall).  Place your right hand on the wall.
  • Cross your left leg in front, but don’t put weight on it, and use your right arm against the wall for support, keeping both knees slightly bent.
  • Lean toward the wall with your right hip until you feel a stretch on the outside of your right hip.   Hold the stretch.
  • Turn around and repeat on the other side.


  • Stretch just until you feel gentle pulling in your muscle, and then hold the stretch in that position. The stretch shouldn’t be painful.
  • Stretch gently and smoothly, and do not bounce.
  • Breathe naturally as you hold the stretches. Don’t hold your breath.