Iliotibial band self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller or other "trigger point" massage tool. By applying pressure strategically to the IT band along the side of the upper leg, some people find they can cause this often painful and tight area to relax or "release." IT band SMR is often accompanied by SMR on the glute or quad muscles, or by stretches that target the glutes or quads.
Can encourage blood flow to the quadriceps muscles
May be able to temporarily increase range of motion in the knee joints
Effective as part of a warm-up or post-workout recovery
Along with stretching the calves and quadriceps, some people find it can provide temporary relief from certain types of exercise-derived knee pain