Iliotibial Band Stretch

Stand upright close to a wall with your injured (sore) side towards the wall.

Put your arm on the wall for balance.

Cross your uninjured leg so that it is in FRONT of the affected leg. The IT band on the side that you want to stretch must be BEHIND the other leg.

Keeping your legs straight and your foot closest to the wall, lean your hips towards the wall as your trunk shifts away from the wall. You'll feel a stretch on the outside of your affected hip and thigh.

Hold this position for a count of 10 seconds. You can slowly work up the time up to 30 seconds as tolerable.

Return to the starting position, with your legs uncrossed and you standing up straight against the wall.

Aim for at least 4 more reps.