Give The IT Band A Hand

The iliotibial band, also known as the IT band, is a thick band of tissue that runs along the outside of each leg. The IT band helps keep the legs and knees stable as they move, and if it becomes inflamed or irritated, it can cause pain in the knees, hips, or outer thighs. A tight IT band is more vulnerable to irritation, and running long distances tends to make it tight. Keep your IT band happy with this stretch:

• Stand up straight and cross one foot over the other.
  
• Bend forward from the hips and reach your hands towards the floor.
  
• Keep your feet flat on the floor and don’t move them, but engage your leg muscles as if you were trying to move your feet closer to each other. This action should engage the IT band along the outside of the back leg.
  
• Hold for a count of 10, then relax, and engage the muscles again.
  
• Stand up, cross the opposite leg over, and repeat on the other side.