To stretch your IT band in your knee, you can use the following technique involving a towel:
Towel Stretch for IT Band
This method focuses on stretching the muscles connected to the IT band that influence the knee.
How to perform the towel stretch:
- Lie on your back on a comfortable surface.
- Bend the knee of your affected leg (the leg you want to stretch).
- Loop a towel under the ball and toes of the same foot.
- Hold the ends of the towel firmly in your hands.
- Straighten your knee as you raise that foot into the air, keeping your leg as straight as comfortably possible.
- Slowly pull back on the towel, which will encourage a stretch in the back of your leg.
This stretch, based on the reference, helps to improve flexibility which can indirectly influence the IT band at the knee. This can help alleviate discomfort.
