Iliotibial band stretch
Iliotibial band stretch
- Stand a few inches 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.
Current as of: May 1, 2026
Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
To learn more about WebMD Ignite, visit webmdignite.com.
© 2024-2026 WebMD Ignite.
This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.