3 Best Exercises for IT Band Pain

IT band pain is a common overuse injury that causes pain on the outside of the knee, especially in runners and cyclists. While the discomfort is felt along the iliotibial (IT) band, the root cause is often weakness in the hips and glutes rather than the IT band itself. Strengthening these muscles can improve knee stability, reduce pain, and help prevent future flare-ups.

Here are three simple exercises you can add to your routine two to three times per week.

1. Side Plank with Hip Abduction

This exercise targets the gluteus medius, one of the most important muscles for controlling hip and knee alignment while running.

How to do it:

• Start in a side plank on your forearm.

• Lift your top leg while keeping your hips stacked.

• Lower with control and repeat.

Sets: 3 sets of 10–12 reps per side

2. Bulgarian Split Squat

The Bulgarian split squat strengthens the glutes, quads, and hamstrings while improving single-leg control and stability.

How to do it:

• Place your back foot on a bench or step.

• Lower until your front thigh is nearly parallel to the floor.

• Drive through your front heel to return to standing.

• Keep your front knee aligned with your toes.

Sets: 3 sets of 8–10 reps per leg

3. Lateral Band Walks

Lateral band walks strengthen the hip muscles that help prevent the knee from collapsing inward during running.

How to do it:

• Place a resistance band around your ankles or just above your knees.

• Bend your knees slightly and maintain an athletic stance.

• Take slow, controlled steps to the side while keeping tension on the band.

Sets: 3 sets of 10–15 steps each direction

Final Thoughts

Although the pain is felt on the outside of the knee, IT band pain is often improved by strengthening the hips and improving movement control—not by stretching the IT band alone. Consistently performing these exercises can improve running mechanics and reduce your risk of recurring pain.

Add these exercises to your routine two to three times per week:

• Side Plank with Hip Abduction

• Bulgarian Split Squat

• Lateral Band Walks

Ready to Run Without Knee Pain?

If IT band pain is stopping you from enjoying your runs, the team at Recover Health is here to help. We specialize in recovery and rehabilitation for active individuals, creating personalized treatment plans that address the underlying cause of your pain so you can move with confidence again.

Whether you're training for your next race or simply want to stay active, we'll help you recover, build strength, and get back to doing what you love.

Book your assessment with Recover Health today and take the first step toward pain-free running.