Stretching the IT Band

Stretching the IT Band is so important in order to prevent hurting this oft-injured area. One of the best ways of stretching the IT Band is to lean against a wall with your affected leg crossed under your other leg leg. Here is a picture of this stretch:

When stretching the IT band, make sure that you don’t put too much pressure on your affected leg because this can hurt the hip and IT-Band. You should only feel a light pull from your hip down to your knee area. Don’t worry if you don’t feel the stretch right where you have pain because the idea is to loosen the entire IT-Band. Additionally, make sure that you hold the stretch long enough to really loosen the tendon and surrounding muscles. I recommended holding the stretch for 30 seconds, then rest for 30 seconds, then hold for an additional 30 seconds.


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