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3 IT Band Stretches to Prevent Runner's Knee Pain
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Forward Bend

  • Stand behind a chair (in case you need it to help you balance) with your hands at your sides and your feet roughly hip-width apart. You have the option to cross your right leg over your left, making sure the right and left feet end up side by side.
  • Keeping your core engaged, exhale and slowly bend forward. Drop your hips back and keep your legs straight. If your legs are crossed, keep just a slight bend in that front knee. Stop when you feel the stretch, even if you aren't fully folded forward.
  • Hold for 20 seconds. As you slowly return to standing, remember to keep squeezing your abs.
  • If you crossed your legs, repeat with your legs crossed the opposite way. Do this stretch twice on each side.
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