It Band Release Technique. Lie on your side, place a foam roller on the side of your thigh. With the aid of one foot and both hands, roll the foam roller up and down on the IT Band for 30 seconds. Then massage the IT Band on your other leg. This will help relieve tightness in the IT band. Note, this release technique can be painful, to manage the amount of pain you can place more of your bodyweight on your grounded foot and both hands.