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Core Exercises. Anti-Rotation Band Walkouts-Start by anchoring a resistance band or using a cable column set-up. Keeping your core very tight, shoulder blades set (down and back), and feet pointed straight ahead (never closer than shoulder width), take the prescribed amount of steps laterally and back in. Repeat for opposite side.
Another great way to effectively stretch your iliotibial band on the outside of your knee is to do it while lying on your side. This is done by lying on one side, and grasping your ankle on the top leg by bending your knee backwards. You should feel a stretch in the front of your thigh.