amazon.comTo alleviate the awkward noises and keep potential injuries at bay, try these exercises, courtesy of Eun Jung Decker atSelf-myofascial release is a technique that helps relieve muscle tension and tightness through direct pressure.
Bend the knee on the side of the release to a 90-degree angle and swing your leg side from to side as far as you can tolerate.EUN JUNG DECKER/REACT PHYSICAL THERAPY Slide your leg up and down over the foam roller, moving it from the top of the knee to the base of the hip. Try to work over the more tender areas as much as you can tolerate.To focus on a specific area of the IT band, locate the most tender area with the foam roller and stop. Bend your knee at a 90-degree angle then straighten. Repeat the motion of bending and straightening for 10 to 15 seconds. Repeat on other tender areas of the IT band.
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