The Iliotibial band is a thick band of fascia that runs from the outside of the hip and attaches onto the knee. The tensor fascia latae and gluteal muscles attach directly onto the ITB. Underneath lies the outer most quadricep muscle the vastus lateralis and inferiorly the retro-fascial fat pad which is the hypothesised area of irritation seen in iliotibial band syndrome (ITBS). Evidence shows us that this structure can be lengthened and in conjunction with a strengthening program, the following stretch may assist in reducing symptom severity.
- Step the target leg behind your unaffected limb with a straight knee
- Lean the hips towards the affected side and stretch the arm overhead towards the opposite side
- You should feel a gentle stretch on the outside of the hip and into the outer thigh
- Sustain this stretch for 30s or as recommended by your treating therapist