The IT band (“Iliotibial tract”) is a multipurpose band of tendons that run down the length of the outer thigh, from the top of the pelvis (ilium) to the shin bone (tibia). It’s function is to connect the muscles in the glute and hip flexor to the knee (and shin).
Pain on the outside part of the knee is one of the manifestations of an IT band injury. A tight IT band will also be very painful if you roll out the side of your leg on a foam roller.
In this video, I go over five different stretches and rehab exercises to help alleviate some of that pain and get it primed to continue to perform its functions.