2. STRETCH THE IT BAND
The IT band is a piece of connective tissue that runs from the outer hip down to the outer knee. When it gets overly tight, it can pull the knee off alignment.
Try this stretch for the IT band: Stand with your legs crossed at the ankles or shins, and carefully fold forward, bringing your hands onto blocks (or the floor if you can reach). Experiment with bending one or both knees gently (do not lock the knees either way) and shifting your fingertips side to side until you feel a good stretch in the outer thigh of one or both legs. Stay for five to ten breaths, then switch sides.
3. EXPLORE THE MIND-BODY CONNECTION
It can be useful to consider knee problems energetically, from an emotional or spiritual perspective. Where are you going in your life that your knees don’t want you to go? Are you going to the right place but just a little too fast? Do you need to slow down and rest for a minute before moving forward? These types of questions can give insight into what’s happening in the knees as an aspect of the whole self.