The same training philosophy applies whether you're recovering from a knee injury or trying to prevent one. Ideally, your off-road workout should include stretching and strengthening--stretching to keep the IT band from causing friction, and strengthening your hip abductors and glutes to keep you stable. Stability will help you avoid IT band syndrome and patellofemoral pain syndrome.

Stretches: IT Band

Lean into each stretch for 15 to 20 seconds, then switch sides.

Wall Banger: Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. "It stretches the IT band and strengthens the glutes," says Nancy Cummings, Ed.D., assistant professor at Florida Southern College.


Side Stretch: Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees.