Quads (Outside/IT band)
Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure
The IT band is highly prone to tightness. Having a tight IT band can also affect your knee health and it’s ability to track properly.
To target the IT band, lie on your side, then place the roller right below your hip and roll down the length of your thigh to just above your knee.