Is Foam Rolling the IT Band a Bad Idea

1 month, 2 weeks ago Active Recovery Techniques
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KneeHealth Guest
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Feb 26, 2026 20:17

I have been having some pain on the outside of my knee and my first instinct was to start foam rolling my IT band. However I have recently read that is foam rolling the it band a bad idea because the band itself is not a muscle and cannot be stretched. Some experts say it is actually better to roll the muscles that attach to it.

I am confused because so many people still recommend rolling the side of the leg. I have tried it and it is excruciatingly painful which makes me think it might be doing something. I am wondering if I should focus on my glute medius and my TFL instead. I am in the US and I am a frequent runner who deals with occasional knee issues.

What is the current thinking on this? Should I stop rolling the side of my leg and focus elsewhere? I want to fix my knee pain without causing more inflammation. I would love to hear from any physical therapists or experienced athletes on this topic.

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