iliotibial band syndrome foam roller stretch

Iliotibial Band Syndrome Foam Roller Stretch


Last week, we discussed Iliotibial band syndrome.  We learned what causes it, how to prevent it and how to get some relief with this iliotibial band foam roller stretch if you are suffering with this common running injury.

Also known as Runner’s Knee, Iliotibial band syndrome causes intense lateral knee pain and takes many runners out of their training and away from their goals of the finish line on race day.


In the following video, I demonstrate how to use a foam roller to stretch out the quadriceps and the IT band to get some relief.



The perfect time to do this stretch on the foam roller is just after exercise or a shower while your muscles are warm.

Start with the anterior thighs or quadriceps muscles.  Working the quadriceps first will bring blood to the upper legs and warm up the area before putting pressure into the iliotibial band directly.

With your thighs on the foam roller and much of your body weight in your hands, roll slowly back and forth 20 times from just above your knees to just below your hips.

Then bend your knees which will increase tension on your quadriceps muscles and repeat the back and forth motion another 20 times.

Then tip to the lateral (outside) part of your quadriceps muscle where it meets the iliotibial band and slowly roll back and forth 20 times.

This may be uncomfortable or even painful if you are in a current Iliotibial Band Syndrome crisis.  If it is causing you a lot of pain, take your top leg and bring it forward to the floor and put some weight into it which will take some pressure off the area that you are rolling along the foam roller.

The final back and forth should be directly on the lateral side of your thigh right on the iliotibial band. Again, if it is too much as you get started, put some weight into the top leg on the floor.


If you do this iliotibial band syndrome foam roller stretch and roll every day, the pain will decrease and you will start to feel much better.


It’s not a bad idea to include this stretch in your regular post-run (or post-exercise) routine to prevent the pain of Iliotibial band syndrome from returning.

Remember to also include gluteal strengthening exercises and hip flexor stretches if you are in a Runner’s Knee crisis.

Here’s to pain free running and the end of Iliotibial Band Syndrome!



Dr. Peggy Malone is a health care provider who encourages her patients every day to create better habits associated with their health and wellness. She is wife to the hilarious and heavily bearded John, with whom she takes many adventures as well as Cat Mom to the floofy ragdoll Amigo.

Dr. Peggy is also a human being on a mission to create better habits for herself and by doing so, she hopes to inspire others to take up the challenge with her!

You can join her on these adventures every week by tuning into The Improvement Project podcast