The IT band itself is a thick, fibrous structure that doesn't really stretch. When it hurts, the answer is rarely 'roll it harder.' It's almost always a hip strength and running form problem.
What to do this week
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- Side planks: 3x 30s per side, daily
- Single-leg glute bridges: 3x10 per side
- Shorten your stride by ~5% on runs
- Skip downhill running until pain resolves
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