This document discusses injuries to the iliotibial band (IT band) and hip flexors. The IT band runs from the hip down the outside of the knee and assists with hip abduction and knee stabilization. Hip flexors are muscles located on the front of the hip that flex the hip and connect the legs to the pelvis. Both injuries are common in runners and other athletes and can cause pain in the knee, hip, or lower back. Treatment involves stretching, massage, ice, and sometimes surgery or physical therapy if symptoms persist long term. Recovery times vary but can take months to over a year.