How-To Guide to Foam Rolling - Page 3
Your iliotibial (IT) band is the ligament that runs along the outside of your thigh. When it’s inflamed, it often manifests itself as knee pain. To foam roll it, lie on your side with the roller perpendicular to your body and below your hip. Bring the top leg in front of you and use it as leverage. Place your hands on the other side of the foam roller. Slowly begin to roll the foam roller down your leg, stopping just above the kneecap. As the roller moves down your leg, stop every 1-2 inches and rock your hips forward and backwards over the foam roller to release tension. Be gentle and breathe.