-0:00
Foam Roll IT Band
- 1 - Place the foam roller on the ground and lie on your side, positioning the roller under your outer thigh (IT band area) just below the hip.
- 2 - Stack your legs or place the top foot flat on the floor in front of you for stability and to control pressure.
- 3 - Support your upper body with your forearm on the ground, keeping your core engaged.
- 4 - Slowly roll from just below the hip down toward the knee, pausing on any tender or tight spots for 20-30 seconds.
- 5 - Avoid rolling directly over the knee joint — stop just above it.
- 6 - Continue rolling back and forth along the outer thigh for 30-60 seconds per side.
- 7 - Switch sides and repeat the same process on the opposite outer thigh.
