When you overuse your iliotibial band—the cord that connects your hip to the knee—it can cause knee pain. Try these IT band stretches to find relief.

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.

This occurs when the connective tissue rubs against the thighbone. You may also experience swelling in the leg. Luckily, there are ways you can stretch the IT band to relieve pain and release tension.

IT band issues can happen to anyone. IT band syndrome (ITBS) is the result of the large “band” that runs from your pelvis to your shin getting too tight and rubbing against your thigh bone.

Activities like running and cycling can aggravate the IT band. This supine stretch with a strap is easy to do and can help alleviate IT band syndrome (ITBS) pain.

Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.

Tie a resistance band around your ankles. ... Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.

Quad Stretch Alternative #1: Lie face down on a couch or bed and allow your outside leg to drop into a lunge on the floor. Use a belt, strap, or towel to wrap around your foot/ankle as you pull ...

Do This Hip Opener Against the Wall, and You'll Never Do It on the Floor Again. By Jenny Sugar. Updated on Jan 28, 2018 at 11:00 AM. ... To intensify the stretch, ...

For a modification, or if you need help with balance, put your hands up against a wall and push into it. You should feel this stretch anywhere from the back of your knee down to your ankle ...