The ITB crosses two joints (the hip and knee), making it difficult to stretch out. Many people find using a foam roll to ease the tension can be helpful. At first it can be quite sore so use your upper leg to reduce the pressure a little. Remember to avoid rolling on bony prominences as this can cause other problems.

Stretching is really important to help us recover quicker and feel less stiff following exercise. However, if you have experienced any trauma or injury to this area we would always recommend you consult a healthcare professional before starting to self diagnose. There’s a chance you will make your situation worse if you don’t know what your injury is.

Stretching can help prevent injury following exertion. Leg stretching such as this Soleus stretch is great for runners, cyclist, team sports, gym goers, walkers and hikers! Chiropractor Karen Habershon will show you here, how to carefully stretch your Soleus muscle. If this doesn’t feel like it’s stretching please check your position, alternatively it may be another muscle which is tight in your legs.

This is a useful lower limb strengthening exercise, following ankle injuries such as sprains, strains, dislocation and fractures. It can even be useful for the elderly who have suffered with unsteady walking, tripping and falling. However it’s important you consult a therapist to make sure this is suitable for your stage or rehabilitation before you start, otherwise it can be very dangerous!

This wobble board exercise helps improve ankle proprioception (feedback to the brain from the surface you are stood on). The aim of this exercise is to challenging the ligaments and muscles to help improve the brain-muscle connection.