The IT band is a thick band of fascia that lies over the outside of the thigh. As the iliotibial (IT) band crosses the lateral or outside part of your knee, it may rub abnormally which causes tightness. That tightness can lead to IT band syndrome (ITBS), a condition when you might feel pain along the outside of your thighs, your hips, or your knees.

Do you have tight IT bands that you just can’t seem to release? Try these 4 best exercises to get that relief you have been looking for.

1. Side-lying IT band stretch: Lie down on your side with your left hip and knee flexed to 90 degrees. Put your right hand on your right hip. Bend your right knee to 90 degrees as your hip stays straight. Repeat on the other side.

2. Abductor stretch: Sit with your knees bent and the soles of your feet pressed together on the floor in front of you. Sit up straight, tilting your pelvis forward and leaning into the hands. Let the legs sink toward the floor, then relax and let knees come up slightly.

3. Glute stretch: Lie face up with your feet flat and knees bent. Raise your left foot to the ceiling and hold the grasp just below the knee. Then pull the foot toward your chest, turning the shin to the side. Hold and repeat on the other leg.

4. Using foam roller: Lie on the roller on your side with the roller positioned just below the hip. Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on your other side.