Well, factually we are not able to stretch our ITB, because it is a very strong collagenous rich fascia cable like structure at the side of the thigh.
Did you know that we are not born with a ITB (iliotibial band)?
In our first few months we don’t need the ITB, but the it develops as we start to weight bear, move and walk as it provides stability between the pelvis and the knee when we walk, run and with impact. The ITB is considered “the most robust contributor to anterolateral knee stability”.
I have viewed cadaver videos of the ITB (viewing the internal structures/layers of the body) and it looks like a cable and also is VERY strong, hence we cannot stretch it. Foam rolling the side of our thigh (which is generally uncomfortable) will not stretch or change the stiffness or movement of the ITB.
Stiffness and Tension is needed
In fact, we need that stiffness and tension for stability and to store and release elastic energy as move, especially important as we run and jump (read more here Running Elastically - the elastic recoil of our fascia).
The ITB starts at the front of the pelvis where it blends with the gluteus maximus and tensor fascia latae muscles at the side and is then continuous with the fascia latae of the thigh (which is all the connective tissue that encapsulates the thighs soft tissues and muscles). It then finishes at the lower lateral knee and so is linked to the hamstrings and the quadricep (patella) tendon, and because it crosses the knee joint it is linked to the lateral calf.
To help any feeling of tightness or pain at the lateral thigh or knee, we need self-care and Sports Massage to treat the compressed soft tissues around and beneath the ITB. This is to restore balance and function of movement through the body, treating around the ITB but also the broader hip, knee and ankle and then to strengthen the core, hip and knee connections.
Any questions please let me know.
Nicky Holbrook