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Simple IT Band Stretch: How to stretch the iliotibial band and reduce knee pain

By Elizabeth Quinn, About.com, Updated: November 19, 2007

A tight iliotibial band (IT) can lead to a sharp pain on the outside of the knee. A simple, but effective stretch of the IT band can help prevent recurring IT band friction syndrome symptoms. To perform the standing stretch:

1. Place the leg you want to stretch (the one with knee pain) behind the other leg.
2. Lean to the pain-free side until a stretch is felt over outside of hip on the side with knee pain.
3. For example, for right knee pain place the right leg behind the left leg and lean (from the waist) gently to the left side.
4. Hold the stretch for thirty seconds and release
5. repeat twice and switch legs.


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