When it comes to knee pain, very often do we find that the IT band and the TFL are involved. This video examines what we sometimes call the “runner’s stretch”, as it is very useful for runners experiencing knee pain during periods of extensive exercise and physical activity.

Make sure that when performing this particular stretch, that your knee is square with your hip! Also make sure that your back leg is straight, in a lunging position, for maximum effectiveness. You can lean further into this stretch and increase your range of motion (ROM) as you regularly perform the stretch. Remember, hold the position for 10 seconds before returning to a resting position.

The TFL is a muscle found right next to the hip and extends down bit near the femur. “TFL” actually stands for tensor fasciae latae and can be found right next the IT band. The TFL is important in exerting a proper ROM and its flexibility plays a key role in proper walking and running. When it gets tight, it can cause varying degrees of pain.

What we call the IT band is specifically known as the the iliotibial band. It can also be called the IT tract and Maissiat’s band. Rather than a muscle, it is actually connective tissue, or fascia, goes all the way from your hip to your knee and the top of your shin bone. It is on the outside of your leg, and helps to perform many common hip and knee movements.

By taking care of your IT band and TFL through a proper stretching routine, hip and knee pain can be reduced and possibly completely eliminated.