ILIOTIBIAL BAND STRETCH
This stretch is the most common and probably the easiest method for relieving IT Band pain. The Iliotibial band stretch is performed by leaning sideways against a wall (you can hold on to a chair or a countertop for stabilization). Then you stand on the affected leg (close to the wall) and cross your other leg in front of it. Let the ITBS hip drop out to the side of your body and against the wall, then lean away from the wall until you feel a stretch. Hold for about 15 to 30 seconds and repeat a few times. Make sure you start by standing closer to the wall. The farther away you stand from the wall, the deeper the stretch for your IT band. Once you have tried a stretch close to the wall, you will be able to step out a little bit at a time in order to make sure you never over stretch and hurt yourself. If done properly, you should look like you are doing the “I’m a little teapot” dance. There are many other examples of this exercise online as well, so look for what has worked for others and adapt to your own stretch exercise. Remember, if you start feeling an abnormal amount of pain, immediately stop and reassess your technique.
THE PIRIFORMIS STRETCH
Lie on your back with your legs straight. Then, lift the injured leg and bend the knee. With the opposing hand, reach over and lightly pull your knee toward the opposing shoulder. Place your hand on the injured side of your body with your palm down on the floor; keep the arm stretched out flat. Hold this position for around 15 to 30 seconds and repeat 2 to 3 times as necessary.
HAMSTRING WALL STRETCH
Lie on your back in a doorway and place your non-injured leg through the open door and rest it on the ground. Then, place the ITBS leg against the wall to straighten out the knee. You should be able to feel the stretch in the back of your leg. Remember to not bend your knee or arch your back during this exercise. Try holding this stretch in place for up to a minute and, if necessary, repeat the process a few times.
THE HIP FLEXOR STRETCH
Begin this stretch by placing your hands on your hips. Then, bend your knees slightly so that you are able to move your affected leg over and place the heel of that leg onto your other knee. You can continue to bend your knees to stretch more area of the hip and knee. If you are not physically able to balance in this standing position, you can also try this exercise by sitting in a chair. Just follow the same tactics as before but in the sitting position. This method may allow you to achieve a deeper stretch because you do not have to worry about staying balanced.