iliotibialstretches

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IIiotibial Band and External Hip Stretches

One of the areas of the lower body that frequently gets tight from sports activities such as cycling, running, racquetball, martial arts, basketball, skiing, snowboarding, tennis, and golf to a lesser extent, is the external hip and outside upper and lower leg. This outside of the leg has connective tissue (tendons) running down the leg from the hip to the tibia, commonly known as the shin. The entire muscle/tendon/connective tissue group is often referred to as the iliotibial band. (The actual ilitibial band is a tendon running from tensia fascialata, a small muscle on the top, front portion of the hip, to right outside the lateral aspect of the knee) For our purposes, we will be stretching the lateral aspect of the hamstring, tensia fascialata, the lateral quadricep, and inner groin muscles. Below is a drawing of the part of the body we are going to stretch. The area of concentration is outlined in red:

Often the outer part of the leg, as outlined above, is tight because it is pulling against tight groin muscles. So the best place to start loosening up the iliotibial band/external hip is to stretch the groin/inner hip area. Here are some small pictures of the recommended stretches for the groin, click here to take you to the page describing groin stretches in detail.

Note that the above stretches will begin to stretch the iliotibial band after the groin muscles stretch and relax. If you cannot sit up straight, sit with your back against a wall. This helps tremendously, since you do not have to tense muscles just to sit upright, and you can concentrate on relaxing the groin. If you have trouble with the above stretch, refer to the Prop Stretching page for starters.

When you begin to come forward, as in the photo on the right, you will be stretching the iliotibial band/external hip.
Important hint: When doing the above stretches, you will first feel the stretching sensation in whatever muscle group is tighter. After this muscle group lets go, you will then feel the opposing muscle group stretching. Next, after the opposing group lets go, you will feel the original muscle group tight, but you will be lower in your stretch. Carry on, and you will notice this in all the stretches: first one muscle group lets go, then the opposing group, then the first, so on and so forth.
It is useful to add the leg stretch at this point to release the hamstrings. Note that the iliotibial band will be stretched on the bent leg in the picture below, as you get lower in the stretch, as in the picture on right. Click here to review hamstring stretches. Do both sides.

Now, work on lotus stretch. This stretch really works the iliotibial band and hips. Here are a few pictures to show you which stretches to do, click here to take you to the lotus page for details. Do not attempt the full lotus at first, only the half lotus.

In the above photos, the stretch is called the half lotus. Note how all the variations stretch the iliotibial band on the bent leg. Make sure you work both sides, and please, read the linked pages above for complete instructions in those exercises.
Important hint: I sit in half lotus all the time. The more you do it, the easier it gets. You can sit in half lotus while reading, watching TV, and even sitting at a computer if your chair does not have arms.

Seated IIiotibial Band Stretch

This exercise allows for a deeper stretch. First sit comfortably with your legs folded in front of you Next, hold onto your right knee and right foot, as in the picture on the left. Make sure you support your knee and foot with the same pressure. Do not pull more with the hand on your foot. At this stage, you will feel stretch in the iliotibial band on your right leg. If this is painful, or feels like it is enough for you, stop here. It may take months to get the leg in any further than these first two positions. Do not be discouraged, keep at it, it will let go.
Hold for a few minutes, and then work on your other leg.

If you wish to increase the amount of stretch in the iliotibial band, after performing the stretch as above in the photo on the right, place your right foot in the crook of your left elbow (picture on left below.) Then wrap your arms around your folded leg and pull it into your body, as in the picture on the right. Keep your back straight. You can rock your leg gently back and forth and get more stretch out of this position. As always, repeat on the other side.

The pictures below show the above postures from the side. Note the straight back.

IIiotibial Band Stretch From Pushup Position

This stretch works the iliotibial band from a different position. First, get into pushup position as in the picture on left. Next, bring your right knee forward, and place it down in front of you between your hands, as in the pictures in the middle and right below. Keep your hips level, and your knee in the center of your body. Relax your buttock muscles and lower your body down.

Now, relax into the position and feel the stretch in your iliotibial band. Work at this slowly. After completing one side, reverse and stretch the other leg.

Here is the front view of the above stretch. Note how the knee is in the center of the body.

This is a more advanced way to stretch the iliotibial band. First, bend your right leg so that your weight is resting on the lower leg, from your knee to shin. Your hips and shoulders should be level, and your left knee should be touching your right outer ankle. See the photo below.

Now, place both of your hands down on the floor in front of you. Again, the hips should be level, as well as the shoulders. The photo on the right shows the position from the side. Note the back is straight, and the rear foot is aligned with the middle of the body.

Now, begin to work your rear leg slowly backwards. Do not allow the shoulders to drop or the back to arch. The hips are even, back parallel with floor. The lower right leg, which is bent, is perpendicular to the body.
Warning: This can be a strain on the knee if you are not flexible enough in the outside aspect of the lower leg. Do not continue past this point if you lose the position as demonstrated below.

Now, lower your body as far as you can until your upper body rests on the floor, as shown below. Come out of the stretch in the reverse order as you got into in. Go slowly, do not jump out of posture. Repeat with the left leg forward.