- Lying on your side, similar to a side plank position, place the roller on the outside of your thigh just below your hip.
- Place your top arm on your hip, and using your top leg for stability, roll the length of your thigh, stopping just above the knee. Go slowly, and do not roll over the knee joint. Keep your bottom leg lifted, or lower it down to the floor if you can. Chances are high that this move will be painful, which is a sign that you really need to do this.
- If you find an especially tender point, try rolling forward and back to release this spot.
- Roll for 30 to 60 seconds, then switch sides.
Tip: the IT band is a thick strand of fascia that runs the length of the thigh; when it gets tight, it can pull the knee out of alignment, causing pain and inflammation in the joint.