Hip pain and iliotibial (IT) band discomfort are common complaints among runners, active adults, and individuals who sit for long periods. Pain may develop gradually or suddenly and can interfere with walking, sleeping, exercise, and everyday activities.
At Cawley Physical Therapy & Rehabilitation, we frequently treat hip and IT band–related conditions at our clinics in Scranton, Wilkes-Barre, Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA. This guide explains the causes of hip and IT band pain and outlines the five most effective physical therapist–approved stretches to improve mobility and reduce discomfort.
Understanding Hip and IT Band Pain
The iliotibial band is a thick band of connective tissue that runs along the outside of the thigh, from the hip to the knee. While the IT band itself does not stretch much, tightness in surrounding muscles can increase tension along the band and irritate nearby structures.
Hip pain and IT band pain are often linked to:
- Muscle tightness or imbalance
- Poor movement mechanics
- Overuse or repetitive activity
- Prolonged sitting
- Weak hip stabilizers
- Running or cycling biomechanics
Stretching alone does not solve every case, but it plays an important role in reducing tension and restoring movement.
Common Symptoms of Hip and IT Band Pain
- Pain on the outside of the hip or thigh
- Tenderness near the greater trochanter
- Tightness along the outer thigh
- Pain with walking, running, or stairs
- Discomfort when lying on one side
- Hip stiffness after sitting
Because symptoms overlap with conditions such as hip bursitis, labral irritation, or lumbar referral pain, proper evaluation is important.
Why Stretching Helps Hip and IT Band Pain
Stretching helps by:
- Reducing muscle tension around the hip
- Improving joint mobility
- Decreasing compressive forces on the hip
- Improving movement efficiency
- Supporting better posture and gait mechanics
Stretching is most effective when paired with strengthening and movement retraining.
Safety Guidelines Before Stretching
- Stretch to the point of gentle tension, not sharp pain
- Hold stretches steadily without bouncing
- Breathe normally
- Stop if pain worsens or radiates
- Perform stretches consistently
A physical therapist can modify stretches based on your specific diagnosis.
The 5 Best Stretches for Hip and IT Band Pain
These stretches target the muscles that most commonly contribute to hip and IT band discomfort.
Standing IT Band Stretch
How to Perform
Stand upright and cross the affected leg behind the opposite leg. Shift your weight toward the unaffected side until you feel a stretch along the outside of the hip and thigh. Hold for 20–30 seconds and repeat 2–3 times.
Why It Helps
Targets lateral hip muscles that increase tension along the IT band.
Figure-4 Hip Stretch
How to Perform
Lie on your back with knees bent. Cross the ankle of the affected leg over the opposite knee, forming a “4” shape. Gently pull the bottom leg toward your chest. Hold for 20–30 seconds.
Why It Helps
Stretches the gluteal muscles and reduces lateral hip tightness.
Hip Flexor Stretch (Half-Kneeling)
How to Perform
Kneel on one knee with the other foot forward. Gently shift your weight forward while keeping your torso upright. You should feel a stretch in the front of the hip. Hold for 20–30 seconds.
Why It Helps
Tight hip flexors alter pelvic mechanics and increase strain on the hip and IT band.
Seated Piriformis Stretch
How to Perform
Sit upright and cross the affected ankle over the opposite knee. Lean forward slightly while keeping your back straight. Hold for 20–30 seconds.
Why It Helps
Reduces tension in deep hip rotator muscles that contribute to lateral hip pain.
Side-Lying Quad Stretch
How to Perform
Lie on your side with the affected leg on top. Bend the top knee and gently pull the heel toward your buttock. Keep hips aligned. Hold for 20–30 seconds.
Why It Helps
Improves thigh flexibility and reduces strain through the hip and knee.
Common Mistakes with Hip and IT Band Stretching
- Stretching aggressively into pain
- Ignoring hip weakness
- Stretching inconsistently
- Only stretching the IT band instead of surrounding muscles
- Continuing aggravating activities without modification
Stretching should feel relieving—not irritating.
Why Stretching Alone Is Not Always Enough
Hip and IT band pain often involve muscle weakness and movement dysfunction, not just tightness. Physical therapy addresses:
- Hip abductor weakness
- Core instability
- Poor running or walking mechanics
- Postural issues
- Muscle imbalance
Strengthening and movement retraining are often necessary for lasting relief.
How Physical Therapy Treats Hip and IT Band Pain
At Cawley Physical Therapy & Rehabilitation, treatment may include:
- Manual therapy
- Targeted strengthening programs
- Gait and movement analysis
- Activity modification
- Postural correction
- Home exercise programming
Care is individualized based on your symptoms and activity level.
When to See a Physical Therapist
You should seek care if:
- Pain lasts longer than 1–2 weeks
- Symptoms worsen with activity
- Pain interferes with sleep or daily tasks
- Stretching does not help
- Pain spreads into the knee or lower back
Early treatment often prevents chronic issues.
Get Expert Care for Hip and IT Band Pain
If hip or IT band pain is limiting your activity, professional guidance can help you recover safely and effectively.
Schedule your FREE consultation with Cawley Physical Therapy & Rehabilitation today.
Frequently Asked Questions (FAQ)
Does stretching the IT band actually help?
The IT band itself does not stretch significantly, but stretching surrounding muscles such as the glutes, hip flexors, and quadriceps reduces tension along the band. This often leads to decreased pain and improved movement.
How often should I stretch for hip and IT band pain?
Most people benefit from stretching once or twice daily, holding each stretch for 20 to 30 seconds. Consistency is more important than intensity, especially during the early stages of recovery.
Can hip bursitis cause IT band pain?
Yes. Hip bursitis and IT band pain frequently coexist because tight lateral hip muscles increase pressure over the bursa. Physical therapy addresses both conditions by improving flexibility and hip stability.
Should I stop running or exercising with IT band pain?
You may need to temporarily modify activity levels depending on symptom severity. A physical therapist can help determine safe activity levels while addressing the underlying cause to prevent recurrence.
How long does it take to recover from hip and IT band pain?
Recovery time varies based on severity and contributing factors. Many patients improve within 4–6 weeks with consistent physical therapy, stretching, and strengthening.