You caught us: This isn’t actually a muscle. Still, the IT band causes a lot of the common aches and pains people experience. This is especially true of runners. “Runner’s Knee” is caused by a too-tight Iliotibial Band (IT Band). It is made up of a thick band of fascia that runs from the side of your leg, knee to pelvis. This can be painful at first, so start carefully and gently.
To foam roll this area:
- Start by lying on your side. The roller should be placed right below your hip.
- Move the roller to above the knee. For more stability, your forward foot should be kept planted on the ground, flat.