Why you should roll your IT Band
Before stretching your IT Band you should always foam roll it to make sure that soft-tissue restrictions are resolved. This allows the tissues to glide freely and it will also result in higher flexibility. Additionally, a tight IT band contributes to knee pain by pulling the kneecap slightly off track, which is why it’s doubly important to take good care of the tissue quality of the outside of your thigh.
How to do it
Lie down on your side and place the foam roller on the outside of your thigh. Roll the whole length of your thigh in short strokes, beginning near your hip. Don’t roll the bony prominences on the outside of your hip and don’t roll your knee.
Foam rolling the IT band is a controversial issue, as many people say it provides no benefit since the IT band is merely a thick layer of connective tissue and not a muscle. In my opinion, if you feel like foam rolling your ITB is beneficial for you, why not do it?
Strengthen your hip muscles, particularly those responsible for hip abduction and external rotation, to take undue load off your IT band. Read more about these knee exercises.