The piriformis muscle is related to piriformis syndrome and the resultant sciatica-like symptoms. A tight iliotibial (IT) band can cause outside knee pain. IT band syndrome is especially noticeable when running downhill. There are many reasons why IT band syndrome develops. It may be due to training errors, biomechanical issues, and/or tightness of the muscles of the hip and IT band. In actually, it is difficult to stretch the IT band because it is an extremely tight fibrous structure. It is much like a large ligament. Stretching affects the muscles that attach to it. In order to appropriately lengthen the IT band, soft tissue mobilization (a type of therapeutic massage) and foam roller exercises may be required. A physical therapist evaluation and treatment are typically indicated to resolve this issue if it persists. The normal for this stretch is being able to pull your knee across midline 30 degrees. This is difficult to measure; therefore, use your shoulder opposite of the knee being pulled as a ...
