How to stretch your ITB (iliotibial band)

If, after a run or other vigorous activity, you feel pain from the outer part of your knee up to your hip, you may be dealing with ITB friction syndrome. The ITB (iliotibial band) and TFL (tensor fascia lata) muscle starts at the hip and runs down the side of your leg to just past your where your knee bends. This is a good stretch to help ease pain in this area.

Difficulty: Easy

Instructions

Things You'll Need:

• a step, stair, or even a stack of books (any surface no more than 16 inches off the ground.

1. Stand about a foot away from the step or stair, facing the stair.

2. Keeping your leg straight, place your heel on the stair in front of you.

3. Turn your foot outwards by rotating your hip outwards.

4. Bend forward slightly at the hips, keeping your back straight. You will know you're doing the stretch correctly if you feel the stretch on the outer hip region of the leg on the stair.

Tips & Warnings

• Hold your stretch at least 20 seconds.
• Don't bounce in the stretch or do it too aggressively. Bend forward only as far as you need to to feel tension the muscle. Sharp pain means you've gone too far.