2. Outer Hip And Iliotibial (IT) Band Roll
Why it’s important: The outer muscles of the hip keep your pelvis level when standing, walking, running and even cycling. Because they are always working, they can get tight and short over time, Fontaine says, which can cause weakness, poor stability and alignment, and often lead to patellofemoral pain syndrome (aka “runner’s knee”), or ITB syndrome.
How to roll: Lie on your side and place the roller under your thigh. For stability, cross your other foot over and put it on the floor. Spend a minute rolling the outer hip above the boney bump on the outside of your hip joint and another minute along the IT band. When you find a tight, painful spot, stop there—keep your body aligned over the roller and flex and extend your knee. This helps restore gliding between your IT band and the quadriceps.