Iliotibial band (ITB) stretch
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. A tight ITB — a common problem for runners — may cause pain in the outer knee or hip. To stretch your ITB:
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Cross your left leg over your right leg at the ankle.
- Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
- Hold the stretch for about 30 seconds.
- Switch sides and repeat.
