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Adiletix - Foam Roll IT Band - Step-by-Step Guide
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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.
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