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Lie on left side with the foam roller under left quad. Shift weight into hands and allow feet to lift off the ground. Roll along the IT band (side of the quad) from hip down to knee for 30 seconds. Next, roll along the front of the quad for 30 seconds. Finally, move to the inside of the quad and groin.
Repeat on the other leg. You can continue to switch back and forth between legs for as long as you want.
Your best defense when running results in achy knees and severely tight muscles
A quick fix for when running results in achy knees and severely tight leg muscles.
female runner doing basic it band stretch