The iliotibial (IT) band is one of those areas we don't think much about until it's too late.

Poor form during exercise, weak glutes and hip flexors, and repetitive movements like running, walking and even going up and down stairs, put stress on the tendon. And when it is overused, you feel it big time.

That's why it's important to know the proper stretches — not only to relieve the pain if it does creep up, but to show the area some TLC on a daily basis to prevent it from occurring in the first place. Since the IT band runs from the hip to the knee, tightness in the area can cause pain that spreads to the hips , knees and back as well. Here's what you need to know about the causes of IT band pain, how to identify it, and the best stretches to help recovery.

For lower-body stretch

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