If there is one stretch that people hate to do is the IT-Band stretch. Well, it is really not a stretch, but more of a pressure type of stretch on the side of the leg. The IT-Band is a thin sheath that starts from the hip and runs down passed the side of the knee. When it gets extremely tight, it can cause pain in the side of the leg, in the hip, can cause irritation of the sciatic nerve and can create knee pain.
One of the best ways to relieve pressure in this area is to use a foam roller or even a big-stick. What this will do is concave this muscle or dent it in so when you release pressure from it, you are artificially stretching it, but in a different manner.
We are sure that you have seen those long round foam rollers in some of those big box gyms or in Personal Trainer Portland Or studios. Well, they come in different sizes, shapes and colors. If you see a white foam roller, that is the regular type of foam roller and it is will do the job just great. Once you build a tolerance for the pressure and the mild discomfort that this may cause when you are rolling that side of your body, you can advance to the black roller, which is more dense and will create a harder and deeper pressure stretch.
One other tip that you can utilize when working with this simple piece of equipment. You can actually do some great exercises with it, especially core and stability work. If you would like to learn more about this, ask your personal trainer Portland Or fitness expert, and they can show you the exercises, but also the progressions.