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Exercise handout — move better, feel better.
Foam Roll IT Band/TFL
Self-massage of outer thigh and hip. May help with lateral knee discomfort.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
foam_roller
Home Options
- foam roller
No equipment? Try: Massage stick, Lacrosse ball
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
60-120 sec per side
Tempo
Step-by-Step Guide
Set up
- Lie on your side with foam roller under outer thigh
- Support yourself with bottom arm
- Top leg can be in front for balance
Step 1 of 4
Roll slowly from hip to just above knee
Step 2 of 4
Spend extra time on tender spots
Step 3 of 4
Rotate slightly to hit different angles
Step 4 of 4
Switch to other side
Breathing
- Breathe deeply
- Exhale to relax into tender spots
Form Cues
- This area is often tender - start gentle
- Use top leg to control pressure
- Breathe through discomfort
- Don't roll over the knee
Common Mistakes to Avoid
- Too much pressure too soon
- Rolling too fast
- Holding breath
- Rolling directly on bone
Safety Information
Can be quite tender. Start light and progress slowly.
Progressions
Firmer roller, more body weight
Regressions
Softer roller, use top leg to reduce pressure
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.