3 IT Band Stretches to Prevent Runner's Knee Pain

Running isn’t inherently bad for your joints or knees. But if you aren’t diligent about warming up before a run and cooling down after, and if you make some very common mistakes, like overdoing it on mileage or speed, you may wind up injured or in pain. For instance, you may notice pain on the outside of your knee, sometimes referred to as runner’s knee. This pain often stems from the iliotibial (IT) band.

“The IT band is a tissue that runs along the side of your leg,” personal trainer Dania Valdes tells PS. “It links the hip joint to the knee joint and helps stabilize the knee as the gluteus maximus, a prime mover for hip extension, is engaged when running.” Overtraining, not stretching properly, and even wearing the wrong type of running shoes can all cause the IT band to become tight or inflamed.

If you’re currently dealing with IT band pain, it’s a good idea to see your doctor or physical therapist to discuss how to treat it. But you can help prevent the pain by doing these IT-band-focused stretches after a run to help release tension. If you want to improve or maintain flexibility, Valdes recommends doing them before your run, too.