Foam Roll IT Band

Get on your side with the roller under the outer thigh, between your hip and knee, top leg stacked in front for balance and to control how much weight presses down. Roll slowly from just below your hip to just above your knee, pausing wherever you find a tender spot rather than rolling straight through it. This band runs along the outside of the leg and tends to feel more sensitive than surrounding muscle, so go lighter here than you would on your quads — lean on your arms and top foot to take weight off if it's too much. Switch sides once you've covered the whole length.