Foam Roll IT Band

How to perform it

Step-by-step instructions

1. 01Lie on your side with the roller under the outer thigh and place the top foot on the floor in front for support.
2. 02Support your upper body on the forearm and hands so you can control how much body weight reaches the roller.
3. 03Roll slowly from just below the outside of the hip to just above the knee, avoiding direct pressure on either joint.
4. 04Work in short sections and adjust your body angle to target the surrounding lateral thigh muscles rather than forcing the most painful line.
5. 05Keep the pressure tolerable, stop for sharp or radiating pain, and repeat on the opposite side.