From Runner's World.com
Add this active-isolated stretch to lengthen the ITB without causing harm.
By Jim and Phil Wharton
Along with calloused feet and a tolerance for Gu, runners tend to develop tight
iliotibial bands (ITB). The ITB is a sheath of connective tissue that runs from the gluteus to the outside of the shin just below the knee. It helps extend the knee and stabilize the leg during running. Overuse and inflexibility can shorten the ITB, causing
hip and
knee pain. Many runners attempt to counteract this with the ITB stretch shown here. But because it stresses the leg and back muscles, this stretch has the opposite effect. The ITB and surrounding muscles tighten against this pressure, irritating these areas. Our "
active-isolated" method (below) allows you to lengthen the ITB without causing additional harm.