5 Ways to Release Your IT Band and TFL

When you're dancing with a fully extended knee, the IT band stabilizes the knee so that it doesn't move sideways out of alignment. However, “it is commonly tight in dancers due to compensatory patterns and overuse of the TFL," says Semanson. For example, if you force your turnout too much from your knees or rely on the TFL (instead of muscles in the hip) for développés to the front or side, this area might be too tight. The IT band and TFL can also build up excess tension from the demands of dancing several hours a day.

How to Prevent ITB syndrome: IT band exercises - Physio Prescription

Treating the Iliotibial Band (ITB)

Celtica

6 Best IT Band Stretches, According To A Physical Therapist

Iliotibial Tract - Physiopedia

5 Ways to Release Your IT Band and TFL for Dancers

The Secret to Resolving IT Band Syndrome using Thai Massage — Thai

TFL Muscle - What It Is And How To Release It

Should You Foam Roll Your IT Band? + 6 Exercises To Loosen The ITB