Best Foam Rolling Techniques for IT Band Syndrome

1 month ago Injury Prevention & Management
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MarathonMan Guest
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Mar 09, 2026 18:24

I am currently in the middle of a high mileage block and my outer knee is starting to ache. I am pretty sure it is IT band syndrome and I am looking for the best foam rolling techniques for it band syndrome. I have been rolling the side of my leg but I heard that you should actually focus on the muscles around the band instead.

I am trying to roll my glutes and my TFL because they are apparently what pulls on the IT band. I am also wondering if I should be rolling my quads and hamstrings more. It is quite painful to roll directly on the sore spot so I am hoping there is a better way to get some relief.

Do you guys find that foam rolling actually helps long term or is it just a temporary fix? I am also doing some hip abduction exercises to strengthen my glute medius. I would love to hear your thoughts on the best recovery tools for this specific issue. I really do not want to stop running!

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