ITBS results from a variety of possible reasons.
Note:- Whatever the cause, if you are experiencing pain while running, it is first important to stop activity to avoid further injury to the area.
To check your alignment, raise your left arm. The shoulder and arm should run parallel with the thigh and the knee, and your ankle should be in line with your knee.
The “Pigeon Stretch” is also referred to as “The Runner’s Stretch” because it releases tightness and tension in the hips and glutes that occur from running.
4.Cross-ankle standing forward bend
1.Side Lying Hip Abduction
The Side Lying Hip Abduction is a great way to strengthen your gluteus medius. This muscle group helps stabilize your pelvis, which keeps the knee from moving inward and the foot from overpronating. As a result, the gluteus medius can help absorb impact and reduce stress on your legs and feet.
NOTE: When performing this exercise, be careful of allowing your hips to rotate forward or backward so that your body remains in alignment.
2.Lateral Band Walks
NOTE: The front of your shoulders should line up with your toes. Avoid letting your knees line with the toes or go beyond them.
A foam roller may be an OK option if you have mild tightness in your IT band area.