The IT band is a long band of connective tissue that runs from the side of the hip, down the side of the leg and inserts at the side of the knee. It functions to control internal rotation of the leg when you take a step, and when running over long distances, the repetitive stretching and contracting with every step can take its toll on the IT band causing tightness, and pain along the outside of the knee or hip.
The benefit of using a foam roll on the IT band is that you can perform self myofascial release. This means to stretch and massage, release adhesions or knots in the muscle tissue and restore the natural function of the IT band. Live provides full detailed descriptions of every exercise and stretch along with video and audio instructions. A Live online personal trainer can integrate this exercise into fitness routine to ensure total body fitness. The roll of the IT Band can be uncomfortable and even painful if there is significant tightness, but as the rolling continues, this discomfort should subside significantly.