Foam Roll IT Band

Foam rolling the IT band means lying on your side and rolling the outer thigh, from the hip down to just above the knee, with a foam roller under you. It is one of the more uncomfortable rolling drills, and most of that discomfort comes from doing it wrong: dumping full bodyweight onto the roller and moving fast. Stack the top leg in front of the bottom one to take some load off and to stay stable, then move slowly with moderate pressure. When you find a tender spot, stop and hold for 20 to 30 seconds rather than grinding back and forth over it. Runners and cyclists come back to this one most, usually when the outside of the knee starts complaining. Roll the other side afterwards even if only one hurts. Two or three passes per side is plenty; more than that stops being useful and simply hurts.