NO MATTER WHAT YOU THINK! You can't stretch your IT band. HOWEVER, you can do a lot to reduce the tension placed on it!
Give the 'ASSISTED STANDING ABDUCTOR STRETCH' a go.
If there's one thing I've learnt during my time since qualifying as a soft tissue therapist is to read, to listen, to question and to accept that the status quo isn't always the right. So, if you are looking to overcome problems with the IT band, I'm sorry to let you down but targetted rolling or stretching of this structure, 'ISN'T GOING TO BE THE ANSWER!' 'WHY?' I hear you ask. The reason for this is down to the following facts:
1. Anatomical structure - firmly attached to the thigh and femur, the IT band is a tough, thick band of connective tissue that is incredibly difficult to rip, tear or cut
2. Location of the IT band - with primary attachments to tensor fasciae latae and gluteus maximus & secondary connections via which it is fascially interwoven to the local musculature r.e. vastus lateralis and biceps femoris
Taking the above points into account, any remedial work being carried out to alleviate any pain associated with the IT band needs to focus on the soft tissues tapering into and working with the iliotibial band to bring about movement. This needs targeted work in the form of, ⭐Self myofascial release (e.g. foam rolling) ⭐Stretching ⭐Strengthening
So the message for you to take away is that if you are looking to roll or stretch to overcome lateral knee pain why not try focussing on, gluteus maximus, TFL, vastus lateralis & biceps femoris!
STRENGTHENING, by the way is another story but feel free to ask about this.
Want to learn more about IT band remedial care? Take a look at these two great articles to start with! These can be found via the following links -
Dr. Aaron Horschig
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