ITB Syndrome Exercises Handout

Rest, ice, and anti-inflammatory medications can help reduce pain and inflammation quickly. Incorporating targeted stretching and strengthening exercises can also expedite recovery.

Foam rolling and specific stretches can help reduce band tightness. You can apply pressure with a foam roll along the IT band to alleviate some tension.

The iliotibial band itself cannot stretch significantly, but the muscles around it, such as the gluteal and hip muscles, can be stretched to reduce tension on the band.