There are many reasons why ones knee can hurt. One of the more common causes is called illiotibial band friction syndrome. Sounds ominous, doesn’t it? It really isn’t. The IT band is a tough group of fibers that runs along the outside of the thigh and stabilizes the entire leg during activities such as running, walking and various sports. It begins at the hip and extends to the outer side of the shin bone, just below the knee.

One of the common complaints is having pain along the side of the thigh and knee. This is due to a shortened IT band causing friction over the hip and knee joint. This friction results in inflammation of these fibers. Stretching this area of the leg is a great way to avoid having to deal with this syndrome in the first place.

A good stretch for this is to stand upright, cross the right leg behind the left, lean to your left until you feel a stretch across the outside of the thigh. Hold for 30 seconds. Uncross your legs and stand up straight again. Repeat four more times, taking breaks in between, then switch legs.

If you feel comfortable lying on the floor, try this; lie on your back and bend your right knee. Grasp behind this knee with both hands and pull the right leg toward the left shoulder. Hold for 30 seconds, relax your leg and repeat four more times, then reverse.

Lastly, sit with your legs extended out in front of you, cross the right leg over the left, bending the right knee and placing your foot flat on the floor. Rotate your body to look over your right shoulder until you feel a stretch. Hold for 30 seconds, repeat four more times, then switch legs.

Remember, these exercises are to be preventative. If you are experiencing persistent pain anywhere, see your doctor.
One of the causes of this syndrome, oddly enough, is making the mistake of running or walking on the same side of the road all the time. Most roads are higher in the middle and slope off on either side. The foot that is on the outside part of the road is therefore lower than the other. This causes the pelvis to tilt to one side and stresses the IT band.

Try to walk on as level a surface as possible or alternate sides of the road each time you run or walk. Such a small thing can make a huge difference to your body.

Mary Ann Carlson is Owner of The Pilates Studio – 541-890-7703