In this exercise, you can use a foam roller to reduce tightness, muscle knots, and tension around the IT band. To do it, you need to lie on the left side of the upper thigh, which should rest on the foam roller. Keep the left leg straight while pressing the sole of the right foot into the ground to gain support. To stay stable, you may prop up on the left side or put both hands on the ground. Roll the foam roller down and up between the knee and hip. Keep doing it for 5 minutes before switching to the other side.