Here's the proper way to roll the IT band to keep your knees and hips healthy. Plus, when you shouldn't roll it.
By Kelan Ern Updated: 10/10/25
Sometime in 2013, I started training a doctor who gave up running.
He loved to run but his knees were constantly killing him. He had shortened his jogs, cut back his mileage and tried cross-training but nothing was helping. Finally, his physician told him, "You'll never run again."
When I heard the situation, I thought, "Challenged accepted."
Not because I knew more than his doctor. I simply had a different toolbox to draw from. After a few months of working together, his knees were feeling better and he was physically stronger than ever. Then within the next 12 months, he was out pounding the pavement again.
How?
We made a number of changes to his workout program - including doubling down on hip mobility and core stability. But without a doubt a vital exercise in his movement restoration program was foam rolling his IT band.
Even if you hate running or cardio, this is a highly problematic area of the body that can cause a host of other issues.
What Is The IT Band?
The IT Band is a thick, fibrous band of connective tissue that starts at the top of your shin and outside of your knee, then runs along the outside of your thigh and attaches right above your hip.
Some experts believe that pound for pound it's stronger than steel - requiring 2,000 pounds of force just to stretch it! It assists you with walking, running, climbing and helps bring your leg outward (like in a jumping jack). It also helps stabilize your knee when you stand straight.
Since it's involved in so many movements it has a tendency to get short, stiff and is susceptible to overuse injuries.
When this happens, a few things can go wrong...
Why You Should Foam Roll the IT Band
First, it can pull the body out of alignment.
Think about where the IT Band attaches on your body: shin (tibia), outside of the knee cap (patella) and above the hip. That means if it gets tight it can literally pull your knee cap sideways… rotate your shin… and rotate your hip.
Second, it can lead to IT Band Syndrome.
This is where the IT band gets so tight that it starts creating pain and inflammation on the outside of the knee. This is very common in repetitive activities such as running and cycling. In some cases this can require complete rest and take 6+ weeks to heal.
That’s where foam rolling the IT band comes in - it's one strategy to help keep it limber and prevent it from getting tight.
How to Foam Roll The IT Band:
Single Leg:In this variation, you’d lay on your side with the bottom leg straight and the top leg bent. Roll from right above the knee to right below the hip.
A common mistake is bending the bottom leg. This will take the pressure off the IT band and make it less effective.
Double Leg:If you are one of the few who don’t mind the first variation, try it where you stack both legs on top of one another and do the same thing. This will add extra pressure to the leg.
Roll the IT Band for about 20-40 seconds. Do this at least once per day until it gets better.
If you’re like most people, rolling the IT band will be as pleasant as stepping on a stray Lego but don't let that deter you from doing it.
'But You Shouldn't Foam Roll the IT Band!'
Over the years, I've heard many physical therapists, fitness professionals and massage therapists mention the following objections to this simple practice: #1: 'It's too painful!'
If it’s too painful, scale it back.
Even with the single leg variation you can lessen the pressure.
Option 1: Instead of rolling the whole side of the thigh, you can just put your weight on one spot – and hold it. This still might not be pleasant but it tends to be better than putting more of your body weight on it.
Option 2: Kneel on the ground and roll the outside of your thigh with a rolling pin (or massage stick). This can be a great starting point and much more tolerable.
#2: 'You can't stretch the IT band'
People who say this often quote how it takes 2,000+ pounds to stretch this tissue. Foam rolling is not stretching. Foam rolling is tending to tissue quality, not tissue length. The goal with rolling this area is to improve the tissue health and help your body heal the area in the same way a massage does.
#3: 'Foam rolling doesn't work'
Whenever I hear this, I ask:
How many people have they tried it with?
Because I’ve seen it work time… and time… again.
There is an exception (which I’ll get to in a moment) but in most cases, if someone consistently foam rolls the IT band it will get better and become healthier. In fact, I’ve had people with even extreme tightness find relief.
One person’s IT band was so bad that just a slight tap on the thigh was enough to make them want to jump out of their skin. Since they’ve been foam rolling, they’ve had considerable relief and that area is nowhere near as tender.
So the IT band can get better with foam rolling.
When Foam Rolling Doesn't Work
On the flip side, I’ve come across some people whose IT band just always seems to hurt -even though they’ve foam rolled consistently for months.
If that’s the case, then foam rolling is simply treating the symptom and not the cause. Something may be causing the IT band to get excessively tight.
It could be your form during a sport or activity. It could be because of overuse. Or it could be a weakness somewhere else.
The IT band will keep getting tight until that’s addressed. That’s when you may want to enlist a physical therapist or movement professional to help you figure out what’s going on (similar to restoring your ability to touch your toes)
However, it doesn’t make foam rolling a bad tool; it just means we need to pull in some more tools to handle the job.
You may find that simply foam rolling the IT band gives you the relief you need though. See for yourself and even though it is painful now, in most cases it will get better the more you do it.
