As many a runner (including me!) can confirm, your iliotibial (IT) band, a thick band of tissue that runs from your hips to your knee and shin on the outer side of each leg, should not be ignored. Tight IT bands can lead to ITBS or IT band syndrome, which manifests as pain on the outside of the knee cap and can make it hard — or impossible — to stick with your running hobby.
Whether you're well-versed in IT band-related pain or are just hoping you never have to experience it, specific exercises can help relieve pain and keep your IT band happy. These 13 stretches and exercises focus on loosening your IT band and strengthening quads, hips, and glutes in order to ensure you never have to skip a run because of ITBS again. If you're experiencing ITBS-related knee pain, remember to ice until the swelling goes down, rest, and skip any of these exercises if they are too painful on your knee.
Source: POPSUGAR Studios