Try doing these IT band-focused stretches after a run to help release tension and prevent pain on the outside of your knee. ... Raise your legs so your knees are bent at a 90-degree angle.

When you overuse your iliotibial band—the cord that connects your hip to the knee—it can cause knee pain. Try these IT band stretches to find relief.

How to Do It: Sit in a chair or on a platform so your hips and knees are both at 90 degrees. Roll up a towel and place it under one knee—this will help increase range of motion.

Use the resistance from the band as a cue to straighten your knee aggressively when you stand up. Sets and Reps: 3 sets of 8 to 10 reps Terminal Knee Extension (TKE) Split Squat ...

How to do it: Use the same set-up as the exercise above, but face away from the anchored end of the band. Balancing on the left leg, bring the right knee to a 90-degree angle. Swing the right foot ...