Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

Please consult our disclaimer before using this site.

Current Activity Set

View Set

Activity: Side-lying distal IT band, patellar retinacula stretch



An effective stretch for the distal aspect of your IT band and lateral patellar retinacula. This stretch should be done very carefully, as it can place significant strain on the patella.


  • laying on your side, hold onto your ankle, or onto a towel or belt that is around your ankle
  • keep your spine neutral, and start with your thigh parallel to the ground
  • pull gently back casing some knee flexion and hip extension
  • activate abdominals gently to make sure your low back doesn’t arch
  • place the heel of your lower leg on the outside of the top (stretch-side) knee.
  • very gently add pressure downwards to the floor, careful not to push through any discomfort

Tags: side-lying, distal, IT band, ITB, stretch, retinacula, retinaculum