Tight muscles in the hips and thighs and overuse can cause the IT band to become inflamed or sore. This can cause pain to radiate from the outside of your hip down to your knee. As a dancer, this can be very uncomfortable and can hinder performance. Here is a great stretch that will help loosen those muscles and provide relief.
Be careful not to pull too hard on your leg as you could tear something. Always be gentle with your stretches. Try holding this stretch for about 10 seconds, release, and then try it again. Each time you stretch, you will feel the muscles getting looser. Repeat for up to 4 times on each leg.
If this ends up being an overuse injury or tear, ice and rest the leg for a couple of days until the pain subsides. Then try stretching it gently. If you suspect anything may be wrong or seriously injured, contact your doctor immediately and get it checked out.
You can also try gentle foam rolling to release the muscles and gently roll out the fascia.
Have a beautiful day,