2. Side-Lying IT Stretch. Garcia says there’s a fine line between stretching your IT band and going too far, so ease into this stretch and stop it if really hurts.

The IT band, iliotibial band, feels painful when nearby muscles are tight. Here's how to stretch the IT band effectively per a physical therapist.

Fold at your hips and reach for the ground to stretch your left side. For a warm-up IT band stretch, hold this for two or three seconds, then come back to a standing position and repeat 10 to 15 ...

Iliotibial band syndrome, or IT band pain, is common among runners. These stretches and exercises strengthen your IT band to help relieve the aches.

Benefits: “This simple stretch will reduce tension in your outer thigh and alleviate IT band syndrome symptoms. It can improve your hip mobility, prevent knee pain and support proper knee tracking ...

Once close to a full stretch, keep your leg where it is in the air by holding the band. Now slowly try to extend the knee into full extension to intensify the stretch.

Learn about iliotibial band syndrome and how it is treated. We include a list of stretches and exercises that can help treat and prevent this condition.

Iliotibial (IT) band syndrome: If you feel pain on the outside of your knee, you might have iliotibial band syndrome. Here’s what causes it, how to treat it, and how to prevent it.