IT Band Stretch ?????

I've got a screwed up IT band, (outer quad area). According to my doc, it is the cause of some serious knee pain post excercise. He didn't have much advice in the way of specific stretches..... Anyone know any??? OR, any ideas on strengthening the IT Band?

http://www.tetongravity.com/forums/s...ht=foam+roller

Thanks! I gugess I wasn't creative enough in my search.

the it band is tough to get at. try this

lay on your side, bad leg up
grab your lowe leg just above the ankle and bend your knee and extend your hip...., like a quad stretch

then pull your knee down, towards the floor.

this takes some trial and error to get just the right angle, but when you get it right you'll feel a stretch right over the ITB.

also stretch the hams/glutes/quads

Get a foam roller.

Here's a pretty good link to this same subject at EpicSki.

http://forums.epicski.com/showthread.php?t=45653

I'm having similar problems and notice it mostly when I ride my bike.

Thanks!!
The advice is appreciated!

Yea nothing like a season of hard riding coming back to haunt you once you get the skis going. Lots of good stretches in the Epic link. I do a modified version usually on a ski hill cafeteria table before I ski everyday.

seems to work for me...
lay on your back, legs bent like you're doing a situp.
cross the leg to be stretched over the other leg.
grab the non stretching leg under the crossed leg, and pull it towards you.
hold for a count.