IT Band Pain

The illiotibial band (ITB) is a thick band of connective tissue running along your outer thigh from hip to knee. It is NOT a muscle and therefore can not be stretched. A tight ITB can cause pain on the outside of the knee, very common in runners. A tight ITB may become inflamed with repetitive flexion of knee. To alleviate pain, stretch the muscles surrounding to the ITB such as the glutes, hamstrings, hip rotators, and quads then foam roll the ITB.  Foam rolling the ITB is a self myofascial release, an effective way to decrease adhesions in the band, thus improving tissue mobility. Place the foam roller beneath the outside of one thigh just above the knee. Bring your opposite leg across your body and plant the foot on the ground. Use the opposite leg and your upper body to maneuver as you roll back and forth over the ITB.