The IT band foam roll acts as a warm-up and/or recovery aid for the IT band.
Grab a foam roller and lie on the floor on one side. Place the foam roller on the outside of your bottom thigh, so that your weight rests on the roller and your hands. Extend your arms out in front of you, propping up your torso. This is your starting position.
Push your body back and forth so that the foam roller rolls up and down your outer thigh. Return back to starting position.
Avoid applying too much pressure at first. Start with light pressure and increase throughout a set.
Avoid rolling too quickly. Start with a slow tempo moving across the muscle in a controlled fashion.