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7 iliotibial (IT) band syndrome exercises to ease leg and knee pain and stiffness

Hinge Health physical therapists share the top iliotibial band syndrome exercises and stretches to help you move more comfortably.

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Senior man performing ilitobilial band syndrome exercises in bright living room with white sofa and beige curtains
Published Date: 23 Sept 2025
Senior man performing ilitobilial band syndrome exercises in bright living room with white sofa and beige curtains
Table of Contents

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1. Clamshell

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2. Straight leg raise

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3. Bridge

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4. Lateral wall push

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5. Knee rocking

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6. Bent over hip extension

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7. Seated glute stretch

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Table of Contents
7 iliotibial band syndrome exercises
1. Clamshell
2. Straight leg raise
3. Bridge
4. Lateral wall push
5. Knee rocking
6. Bent over hip extension
7. Seated glute stretch
Personalizing your IT band syndrome exercises 
Benefits of IT band syndrome exercises  
How long does it take IT band syndrome to heal?
How Hinge Health can help you
References 

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