Use a Foam Roller or Tennis Ball

1. Lie with the affected side down on the foam roller or tennis ball. Slide your thigh up and down to the knee (this is the Iliotibial Band)

2. Do a., but roll your stomach a little toward the floor when you use the roller/ball to get a little more toward the front and lateral of the thigh (this is the Vastus Lateralis muscle).

Strengthen the Vastus Medialis. With the affected leg straight and flat on the floor or bed, put a ball or towel under the affected knee. Turn your foot outward (externally rotate). Contract the thigh. Do 3 sets of 10 reps. Hold each rep for 5 seconds.

Either stand on lie on your stomach. Bend the affected knee. Reach back with the opposite hand and grab the ankle of the bent knee. Pull that heel toward the opposite buttock. If you cannot reach the ankle, tie a towel or exercise band around the ankle and do this exercises by pulling the towel/exercise band toward the opposite shoulder.

While sitting, squeeze a ball between your knees. Turn the ankle of your affected knee inward (internally rotate) and extend the knee. Do 3 sets of 10 reps.

Lie on your back. Straighten the affected knee and leg. Flex the ankle (point toes toward your face). Lift the straight leg off the floor or bed. Do 3 sets of 10 reps.

Using sports tape, start with the edge of the tape on the outer edge (lateral) of  the patella (knee cap). Pull the tape tight and medially. Leave on for as long as the tape holds.

The following are a couple YouTube videos that are good illustrations.

1. Youtube.com/watch?v=TG7XD9uaJBM

2. Youtube.com/watch?v=FcTYXWSt1M4