# IT Band | FREE 4K Videos | 321 STRONG

> Target your IT band with our specialized massage technique for the Iliotibial Band. This guided routine helps release tension and improve leg mobility.

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# IT Band
  Massage the Iliotibial Band 

       
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## About This Video
  Target your IT band with our specialized massage technique for the Iliotibial Band. This guided routine helps release tension and improve leg mobility. 

  
### How to Perform This Technique
    1  Lay on your side, with your bottom leg on the roller. Support your weight on your bottom forearm or hand.

   2  Cross your top leg over and place your foot on the floor or mat, just in front of you. Use your free arm for stability.

   3  Keep your head pointed straight relative to your chest.

   4  Slowly roll back and forth, between just above the kneecap and the upper hip (avoid the point on the side of your leg near your hip and just below it for you might irritate your outer hip).

   5  You can increase the pressure for sore and tight areas by uncrossing your upper leg, keeping both legs touching and straight in a side plank position.

   6  Perform approximately 10 complete rolls (back and forth).

   7  Switch sides and repeat.

    
### Benefits
      Reduce lateral knee pain from IT band syndrome     Release TFL and hip tension upstream     Restore full stride length for runners     **Pro Tip:** Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:44   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Answer Best Exercises to Do After Foam Rolling IT Band The best exercises after foam rolling your IT band are lateral band walks, clamshells, single-leg glute bridges, and standing hip abductions. Do two to...](/answers/best-exercises-to-do-after-foam-rolling-it-band)[Answer Best Foam Roller Density for Hip and IT Band Tightness Medium-density rollers suit tight hips and IT bands at first; move to high-density once tissue tolerates firmer, more direct pressure.](/answers/best-foam-roller-density-for-hip-and-it-band-tightness)[Answer Can Foam Rolling Make IT Band Pain Worse? Yes, foam rolling can worsen IT band pain if you roll the tendon directly. Roll the surrounding muscles instead for real relief.](/answers/can-foam-rolling-make-it-band-pain-worse)[Answer Foam Rolling IT Band Is It Safe? Expert Answer Foam rolling IT band is it safe? Yes, but it is not very effective. Target the TFL and glutes instead for real relief. Learn the safe technique.](/answers/foam-rolling-it-band-is-it-safe-expert-answer)[Answer Foam Rolling IT Band vs Outer Hip: Key Differences The IT band is connective tissue, not muscle. The outer hip is actual muscle. Rolling each targets different tissue types and serves a different recover...](/answers/foam-rolling-it-band-vs-outer-hip-key-differences)[Article Foam Rolling IT Band: Release Tightness Without Pain Learn how to start foam rolling IT band safely. Step-by-step technique to release tightness and manage intensity without unnecessary pain.](/blog/foam-rolling-it-band-release-tightness-without-pain)