To stretch the IT band, work on exercises that strengthen the hips, and massage the hip and leg muscles with a foam roller. If you are experiencing pain in the IT band, reduce or stop activity until it has recovered.
- Strengthen the hips
Perform a clamshell exercise while lying on your side. Wrap a resistance band loop around your legs, just above the knees. Stack the hips, and hinge the top one to lift and lower the knee. Do another hip exercise standing up with the loop band above your knees. Bend your knees, lean forward and shift your hips down and back. Sweep your arms behind you with the palms facing down. Raise your chest, and step to the right. Step with your left foot to return to the starting position. Repeat on the left side.
- Roll out your legs
Start on one side with a foam roller along the side of your quadriceps. Roll the foam from your hips to your knees. Go back and forth for 30 seconds. For 30 seconds each, roll the front of the quadriceps and the inner portion of the muscles. Repeat these steps on the other leg.
- Roll your hips
Bend your knees, and sit on a foam roller with your arms behind you. Elevate your left ankle above your left knee. Shift the weight into your hands, and rock from side to side for 30 seconds. Switch your legs, and repeat on the other side for 30 seconds. To relax the front of the hips, position yourself in a forearm plank with the roller under your hips. Roll back and forth for 30 seconds.