Here is a Stretch from Mullumbimby Chiropractic to help you reduce the chances of getting iliotibial band friction syndrome.
The Iliotibial Band (ITB) is commonly injured in overuse and can lead to iliotibial band friction syndrome, however regular stretching of the ITB & the Tensor Fasciae Latae Muscle
(TFL) can greatly reduce injury risks. The ITB stabilizes the knee both in extension and in partial flexion, and is being used constantly during walking and running.
Below is a stretch which will reduce tension in the ITB & TFL and reduce the chances of injury.
Caution: If these stretches cause you any pain, tingling, numbness or any other discomfort discontinue doing the stretches and contact your Chiropractor.
Tensor Fasciae Latae Muscle(TFL) and Ilio-Tibial Band(ITB ) Stretch
Position: Standing with crossed legs next to a wall, with one hand on the wall (for balance in the stretch)
Repeat this sequence 3 times. Perform 3 times per day. Perform 7 days per week.