Iliotibial (IT) Band Stretch
The illiotibial band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery). Stretches that target the IT band, like the example below, can reduce pain and prevent future knee problems.
With the left side of your body next to a wall, stand tall with your hand on the wall and your body an arm"s length away from the wall. Cross your right leg (leg farthest from the wall) in front of your left leg (leg closest to the wall) and place your opposite hand on your hip, shoulders relaxed, feet flat on the floor. Breathe slowly and steadily as you push your left hip toward the wall, bending your left elbow. Keep the foot closest to the wall flat on the floor, both legs straight, and your back straight (no leaning forward or back). Hold the stretch for 10-30 seconds. Switch sides.