The IT(Iliotibal), band runs from the top of the lateral (side) hip all the way down to the knee where it attaches to the tibia. Many run Place your buttocks on theBLACKROLL® first and lay on your side. Rollfrom the thighsalmost to theknee. Do not roll over the kneecap and try to avoice rolling too much over your bones around the knee joint. Repeat on other leg: 8 - 12times.