|One of the best foam roller mobility stretches for releasing the tightness and pain in the ITB and patello-femoral joint. Especially good for runners knee pain and stiffness and aching around the lateral knee and knee cap.|
Lie on your side in a plank type position with the roller under the top side of your thigh, with one leg supporting you weight. Start by rolling up and down 10cms in one section at a time for 30sec or so, then move down to a new section. You can also roll forwards and backwards on the thigh to catch the back and front of the ITB and muscle connections.
Put one leg on top of the other for added pressure to increase the mobility work