  If you've felt pain running along your outer thigh or the outside of your knee, your IT band may be to blame.
Consistent downhill running or running on a track for a long amount of time are major causes of IT band pain. Weak glutes may also play a role. A stretching routine can help you combat pain associated with IT band syndrome. Start with the forward fold with crossed legs – it's great because it gives you the control to decide how far you reach.
In a standing position, cross your right leg over your left. Slowly reach your hands down towards your left foot as far as you can. When you feel the stretch, hold for 30 seconds before switching sides. Follow the link to see the whole stretching routine.
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