Standing IT Band Stretch
A common source of discomfort and pain after running is on the side of your leg, between your knee and hip. This sheet of fascia is easy to overwork and difficult to relieve once the pain begins. If you immediately sit or lay down after a long run, you are running the risk of experiencing this pain. To prevent this, perform cool downs and stretch your IT band after running and other endurance activities.
Stand up straight and cross your right leg over your left leg. Place your left hand on your left hip and extend your right arm straight above your head. Begin the stretch by applying slight pressure with your left hand inwards on your hip, and bending laterally to your left side. The stretch can be felt on either the side of your hip or low back. Bend until you feel a slight resistance from your back/hip and hold the position for 20 seconds. Relax and repeat two more times. Next, repeat for the opposite side: with your left leg in front of your right, right hand on hip, left arm in air, and bending to your right.