Stop Foam Rolling Your IT Band – Try This Instead for Knee Pain Relief

If you’ve ever experienced tightness along the outside of your thigh or persistent knee pain, you’ve probably been told (or tried) to foam roll your IT band.

And if you’ve ever foam rolled your IT band… you know it’s painful. But here’s the truth: It doesn’t work the way you think it does.

In fact, directly rolling your IT band might not only be ineffective, it could be causing you unnecessary discomfort without solving the root issue.

This week’s self-help video is all about what to do instead. Using a trigger point ball to release the TFL (tensor fasciae latae), the muscle that feeds directly into the IT band and contributes to that tight, painful tension.

Why Foam Rolling the IT Band Doesn’t Work

Let’s clear something up: The iliotibial (IT) band is not a muscle, it’s a dense strip of connective tissue (fascia) that runs from your hip to your knee.

Because of its structure, the IT band doesn’t release or “loosen” the way a muscle does. No matter how hard or often you roll it, you won’t be lengthening or relaxing it, just pressing into something that’s already rigid.

That’s why it feels so sore when you foam roll it, and why the tightness often comes straight back.

The Real Culprit: Tight TFL Muscle

The TFL is a small muscle at the front of your hip that connects directly into the IT band. When the TFL becomes overactive or tight (often from sitting, running, or compensation patterns), it can pull on the IT band, creating tension that travels all the way down to the knee.

Releasing the TFL can help reduce this tension, relieving pressure on the IT band and the structures around your knee, without the pain of rolling directly on the band itself.

How to Release the TFL with a Trigger Point Ball

In this week’s video, I guide you through how to locate and release the TFL using a trigger point ball (a massage ball or lacrosse ball works perfectly).

Here’s a quick overview:

1. Find the TFL: It sits just in front of your hip bone, towards the outer side.

2. Lie on your side and place the ball underneath the TFL area.

3. Gently shift your weight onto the ball, no need to force it.

4. Hold for 30–60 seconds or until the tension begins to ease.

5. Breathe slowly, keeping your body relaxed.

This technique can be done daily, especially after training or long periods of sitting.

When to Use This Technique

✅ Post-run or workout recovery

✅ Before training for improved mobility

✅ After long periods of sitting or standing

✅ As part of a self-care routine for chronic knee or hip tightness

✅ If you’ve ever felt frustrated foam rolling your IT band!

Watch the Full Tutorial

Want to see the exact technique and follow along?

🎥 Watch the full video here:👉 Watch on YouTube

Need More Help with Knee Pain or Soft Tissue Release?

While this is a powerful self-help tool, sometimes knee or hip discomfort needs a more tailored approach.

If you’re near Stockport and want to address your pain properly, not just manage symptoms, I offer hands-on treatment and personalised rehab to help you move better, feel better, and stay pain-free.

👉 Book a session: www.themuscletherapy.com

The takeaway? Stop torturing yourself with a foam roller. Work smarter, target the TFL, reduce IT band tension, and give your knees the relief they deserve.

Let me know how it feels if you give it a try.

—Imran @ The Muscle Therapy