Yoga for Runners: A Stretch Class for the IT Band

Beginner I

This class is designed specifically to prevent or help heal chronic IT band tightness. It takes a holistic approach, releasing all of the muscles that play a role in IT Band Syndrome. This is a common issue for those that do a lot of running and will provide you with some relief.

If you want more classes specific to running recovery you can try Fiji's Post-Run yoga class or her Injury Prevention class

Equipment:
Style:

Comments

Existing Comments

Staceyo
Staceyo
January 15, 2020
Comment:

Love this video. Worked all the muscles that are too tight. Relief at last!

TahoeInMe
TahoeInMe
February 4, 2019
Comment:

LOOK at all the powder we're getting this winter in the Sierra's...Stay limber for skiing, GREAT CLASS DAVID!!! Your "IT Band" stretches rock.

clacaresse
clacaresse
May 10, 2018
Comment:

Nice stretches. It would be good in equipment to list a wall as I had to move several times from my usual open space spot.

NicRoy
NicRoy
February 8, 2018
Comment:

that ws so good! loved it! i will incorporate this series into my daily life. thank you.

Melanie Lichtinger
Melanie Lichtinger
December 2, 2016
Comment:

Another excellent class - exactly the stretched I needed (and some I didn't even know I needed). Great what one can do with simple props. Love the calm and clear and style you teach, David. And the spectrum you cover, with a variety of classes.
Nice indoor atmosphere in this one too (for a change, and goes with the season now in early Dec), and the piano background is just right for the stretches. Beautiful Gesamtkunstwerk!

cirvine06
cirvine06
October 22, 2016
Comment:

This was great! I have a question: the muscles in my right leg were shaking a bit when I was doing the last sequence of stretches in this video. I have minor scoliosis which causes a lot of tension and soreness on the right side of my body. Is it a good sign that my muscles were shaking, or a sign that I need to lighten the stretch? I didn't feel any pain.

Anniepooh63
Anniepooh63
October 4, 2016
Comment:

Hi David! Thank you for this lovely video and yoga sequence. I've just started your 6 week yoga for beginners since I am SO tight!! Gaining some flexibility, strength, and new stretching routines will be great!

I've had very tight hips for a while (long time runner here) with some pain in my one of my glutes (deep in there) and notice that when you ask us to engage our glutes at the beginning my weak glute is difficult to keep engaged compared to my other side. Tips? Lastly, when we are using the strap at the end to stretch the IT band my legs gets incredibly wobbly/shaky. Is this normal? Do I need to not go as deep? I tried to lessen the stretch but my legs continued to tremble anyway. Thank you!!

squeakypizza
squeakypizza
June 17, 2016
Comment:

I used the chair from the stretch earlier in the video to help me reach a more upright position in the wall quad stretch without toppling over (as I would have done if I held my other quad to hold me up). I look forward to getting back to my old ROM in my legs with this video, great video!!!!

rainyskies
rainyskies
May 26, 2016
Comment:

I've used this after a run twice now, and I have to say: this is the most useful tool I've ever, EVER come across!! I don't know what it is about you, David, but your gentle delivery/voice makes an otherwise unbearable hip stretch so pleasant. I have an extremely tight left side, all the way through my toes to my shoulder and everything in between... but my hip, ohhh my hip!! I had a right ankle injury half a year ago and ever since then, my left hip always seems to be working OT, but this really helps balance me out. Thank you so much!

sauda
sauda
April 21, 2016
Comment:

Unbelievable stretching for I.T band, hamstrings and glutes. Muscle soreness in I.T band completely gone after doing that. I wish I had known about you when I was an international long jumper as would have hired you as private stretch & yogi therapist. You've accomplished what many sports physios could only dream about...

CristiansRoad
CristiansRoad
April 10, 2016
Comment:

Is this routine geared more for recovery? I plan to do this right when I wake up and go running for a mile which I commonly do but never stretch for :p. Will this be a good routine for stretching before running? Thanks!

David Procyshyn
David Procyshyn
April 11, 2016
Comment:

Yes, this class is good both for recovery and to prepare for a run. If you do it before you run, you may want to warm up your body a bit first, with some jumping jacks or running on the spot. Then pay attention to how your body feels during the run.
Cheers,
David

robanyel
robanyel
April 12, 2015
Comment:

When doing the kneeling quad stretch I keep getting a pain/cramp in my hamstring. Am I not doing the stretch correctly or is there something I can do to alleviate that cramp.

David Procyshyn
David Procyshyn
January 4, 2016
Comment:

It just means that your hamstring is weak, which is common with tight hip flexors. You can start doing strengthening exercises for the hamstrings to improve this.

Take care,

David
DoYogaWithMe Founder

Gemgrrrl
Gemgrrrl
December 16, 2014
Comment:

Great video! I can really tell how much I need this video when doing these stretches.

I have a question about the quad stretch. At ~16:06, when placing the leg in front, I can't get my leg out in front of me without feeling pain in my quadriceps on the leg that is against the wall. I think I'm just not flexible enough there, and the stretch feels too deep. Can anyone suggest a modification that will allow me to do this stretch until I'm flexible enough?

Thank you!

David Procyshyn
David Procyshyn
December 18, 2014
Comment:

Hi Gemgrrrl.

Are you able to keep your front knee down, put the back leg up the wall and feel the stretch? That could be a good starting point, as long as you are relatively comfortable in that position.

Take care,

David
DoYogaWithMe.com Founder

ALSB73
ALSB73
October 3, 2014
Comment:

This video and the video for lower back are totally amazing. Picked up some new asanas which I'm hoping will really help with my running given I have a tendency towards frequent injury. Fabulous instruction and not rushed!

machine
machine
January 28, 2014
Comment:

Great stretching video David. Particularly like the tip of wrapping belt around inner outer ankles and how it changes deepens the stretch. Dywm just keeps getting better!

wittymoose
wittymoose
February 18, 2014
Comment:

I found some new stretches in this yoga video, David is so gentle and thorough with his explanations. I will add this one to my "to do" list. I am a runner and have super tight hamstrings, but found that my quads need help too! I am not yet feeling all of it in my IT bands due to my hamstrings being so tight, so I'll stick with it and hopefully gain some flexibility and less issues with IT band syndrome. Thank you David!

Kaoya
Kaoya
November 16, 2013
Comment:

Hello David !

Thanks for helping me back in August! I wanted to give you some update :-)
Your advice worked well, the discrepancy between left and right is still there, but much narrower, getting better and better.

As far as my IT band issues are concerned, I've noticed that I can run unbothered as long as I'm diligent and consistent with my yoga practice (that is, 3-4 times/week)

So... Thank you so much !! DYWM has really helped me a lot in staying injury-free, relaxed and sane (I'm writing my master's thesis and it drives me crazy), particularly as a student on a very tight budget!

I also wanted to let you know that DYWM is becoming famous in France and Belgium ! :-D
I spread the word on the forums of Madmoizelle ( http://forums.madmoizelle.com/forum-sport/77811-site-genial-pour-toutes… ), a great French online magazine, and everyone was so thrilled and enthusiastic !

Thank you for all the great work !

Kaoya

Kaoya
Kaoya
August 24, 2013
Comment:

Hi David !

I'm using this video as part of my IT band rehab routine, and on some exercises (particularly the quad stretch with the leg up against the wall) I notice a big discrepancy in flexibility between my left (non-injured) and my right (injured) leg.

When working on my left leg, I can put my back up against the wall, but when working on my right leg, even having my hands on the floor with my elbows straight is challenging...

So here is my question : should I stretch my left side as much as it can be stretched, even if it risks increasing the difference in flexibility between the two legs, or should I wait until my right leg "catches up" before?

Thank you very much, and thanks for the great videos, it's really helping !

(I hope I've explained it clearly, I'm not an English speaker and it was quite difficult to formulate)

David Procyshyn
David Procyshyn
August 26, 2013
Comment:

Hello Kaoya.

Great question.

The best thing you can do is see a physiotherapist. Until then, here are a few suggestions:

You have a clear imbalance between the flexibility of your hip flexors. In this case, you don't want to totally ignore the more flexible side, but you do want to stretch the tight side more frequently.

Stretch the right side a lot - 'a lot' would depend on your body and how it responds. For example, my hip flexors increase flexibility faster when I hold them in a stretch for 20 seconds or more, three times, a couple of times a day. This is too much for some. You will need to see what works for you.

The approach with the left side would be to just keep it limber, keep the muscle soft. In fact, in may be a good idea to incorporate a strengthening exercise for the hip flexor on the left side.

Let me know how it goes.

David
DoYogaWithMe.com Founder

Suzzann
Suzzann
August 2, 2013
Comment:

I am not really a runner, but this video was on the yoga for beginners program, and I wanted to do yoga everyday, so I decided to do this alternate video along with the others. It was much more of a workout than the first video I did (Stretch class for beginner 1) and I found the one where you have to put your leg on the wall and kneel to be the hardest. I would not recommend this to seniors though, because of the kneeling and extra amount of flexibility.

vanessa40
vanessa40
April 25, 2013
Comment:

I adore this workout. Is it ok to do every afternoon. I run most mornings.

Hawaiipaddler1
Hawaiipaddler1
February 3, 2013
Comment:

David!!!! I'm a runner and experience muscle imbalances during various stages of my training. And with that, of course, I get some major IT Band issues. I found your practice targeted just for the IT Bands, and let me tell you what!!! This hit the jackpot for me! This is perfect and hits the exact points in my hip and IT Band that I need. Your practice will now be added to me therapy when I get my muscle imbalances, as well as my maintenance yoga practice! Mahalo Nui Loa, David!! This is spot on!!

hippovisi
hippovisi
December 29, 2012
Comment:

Dear David,

When performing the last exercises with the strap wrapped around my ankle, I do not feel the stretch on the sides of my leg. Rather, I feel a painful stretch behind my knee. I am a beginner with intermittent IT band trouble, but not a runner. I wonder if this strain is due to inflexibility or improper positioning. It is relieved if I bend my knee. Thank you for any help you can provide.

David Procyshyn
David Procyshyn
December 18, 2014
Comment:

Hi there.
Yes, it most likely indicates tightness in the knee, but you don't want to experience pain, since you can be twisting in the joint, which is causing a strain on the ligaments or the meniscus. Do your best to do the stretch with a straight knee, but rotate the leg from the hip and make sure the toes and knee cap are pointing in the same direction.

Take care,

David
DoYogaWithMe.com founder

drewm52085
drewm52085
November 2, 2012
Comment:

I have had chronic hip/knee/ankle/(pretty much everything belly-button down) issues and this class hit every single one. I had that "good" hurt so often, it makes me really want to do this class as often as possible! Thanks for an amazing class!

MandeyM
MandeyM
September 27, 2012
Comment:

Wow, when you say "for runners," you really mean it! This hit all the tight spots. I'm not going to lie, I was a little miserable at points during the video because running has left me so stiff in the hips, IT band, calves and quads. I need to do this video often!

mrsdrjeff
mrsdrjeff
June 4, 2012
Comment:

Is there any way to include adjustments for those of us with IT band issues but who can't kneel? Even with a blanket or block, it's too hard for my knees.

Thanks though, I did what I could! Felt great :)

David Procyshyn
David Procyshyn
November 2, 2012
Comment:

I apologize for the delayed response... it depends on which poses you are having trouble with. Some people find relief by putting a couple of blocks under their hips when kneeling. If not, and the same pose can be done cross-legged, that's an option too.

Let me know if you have any more questions.

David
DoYogaWithMe.com Founder.

govinda
govinda
January 12, 2012
Comment:

I loved this class. i'm not a runner and i'm not a beginner, but i got so much out of these exercises - and lots of new things to work with!so therapeutic
thanks so much

rona
rona
February 9, 2011
Comment:

Ok,i'll try that way, thank you D very much!

David Procyshyn
David Procyshyn
February 9, 2011
Comment:

I'm sorry that happenend. I know it's frustrating when it stops part way through. This sort of thing is rare, so it shouldn't happen again, but please let me know if it does.
In the future, if it does, you can try refreshing the page, pressing play, then pause to let it load up, then click on the timeline where you left off. It may take a minute or so but that will work.
Sincerely,
David

rona
rona
February 9, 2011
Comment:

Hi, i have a problem with this video. The whole video was loaded, and when i pressed play everything was fine until 15 minute started, then the video stopped.And i like this one :)