If your a runner or even if you just suffer from knee pain or lateral thigh pain then you’ll likely find your ITBs will be tight and tender. You may even find some areas of tension (knots / myofascial trigger points) within the ITB itself. Ideally, you would want to use some form self administered soft tissue work to reduce this tension and tenderness, a foam roller is great for this.
Foam Roll your ITB for around 2-3 minutes looking for tender areas – once you find an area of tenderness hold it there for up to 30 seconds or until you feel a release. Once you’ve done this, move onto another area. The whole process should last around 2-3 minutes.
You don’t want to do this daily or every other day as you’ll likely irritate your ITB and cause more soreness.