OUTSIDE KNEE PAIN? Stop Foam Rolling Your IT Band 🚫 If you're still foam rolling your IT band, this is your wake-up call. That tightness and pain on the outside of your knee? It’s usually not the IT band itself—it’s the muscle at the top of it: the TFL (Tensor Fasciae Latae). The IT band is just the tendon. The real tension starts in the TFL—and that’s what you should be focusing on. ✅ Trigger point release with a massage ball ✅ TFL activation drills ✅ Strengthen the gluteus medius ✅ Train stab