If you’re a runner or cyclist, chances are you’ve been told your IT band is tight.

You stretch it.
You foam roll it.
You grit your teeth through the discomfort — hoping it will “loosen up.”

But here’s the problem:
The IT band may not actually be stretchable in the way most people think.

So what does science really say about IT band stretching — and should athletes keep doing it?

Then why does stretching sometimes feel helpful?

Because stretching doesn’t have to change tissue length to influence symptoms.

Research suggests that stretching may help by:

• Modulating pain sensitivity
• Improving movement tolerance
• Reducing protective muscle tone around the hip and knee

Supporting evidence:

• Rahman et al. (2023) found stretching improved pain and disability in individuals with knee osteoarthritis.
• Kane et al. (2013) reported added benefits when stretching was combined with standard physical therapy.

However, results are mixed:

• Pepper et al. (2021) found no change in IT band stiffness after a single stretching session.
• Opara et al. (2023) suggested stretching may help early in ITBS rehab, but its exact contribution remains unclear.

Key takeaway:
Stretching may help symptoms — but not because it “loosens” the IT band itself.

When should athletes use IT band stretching?

Most useful in early-stage ITBS

Evidence suggests stretching may be helpful:

• Early in rehabilitation
• When pain is limiting movement or training tolerance
• As a complement to other interventions

For example:

• Opara et al. (2023) support stretching as part of early rehab
• Balachandar et al. (2019) showed that combining stretching with NSAIDs and hip abductor strengthening reduced pain and prevented recurrence for up to 6 months

Important reminder

Stretching alone is not enough.

• Friede et al. (2021) found intermittent stretching does not meaningfully change IT band mechanics.
• Hip strength, load management, and movement patterns matter far more long-term.

Stretching should be treated as one tool — not the solution.

How much stretching is actually needed?

Research protocols vary widely:

• Pepper et al. (2021): 15-second holds × 3 reps
• Friede et al. (2021): 60-second holds × 2 reps, twice daily
• McKay et al.: Progressive 8-week programs with increasing volume

A recent review suggests:

• Total weekly stretching time matters more than single-session duration
• At least 5 minutes per week is needed for meaningful ROM changes
• 5+ sessions per week tends to produce better results

Final thoughts: should you stretch your IT band?

Stretching the IT band does not significantly lengthen it.

However, when used appropriately, stretching may:

• Reduce pain
• Improve movement tolerance
• Support early rehabilitation