DIY Iliotibial (IT) Band Roller An iliotibial (IT) band roller is a hard, closed-cell foam tube about 6 inches in diameter about 3 feet long. It is designed to massage your outer thigh and help prevent the pain associated with your IT band rubbing against your femur near your knee. Most folks are introduced to this tool via a licensed physical therapist. In this DIY, you'll learn how to make your own IT band roller for less than ten US dollars. By reading and/or following the instructions on this page you agree to the Terms and Conditions of Racedaynutrition.com. #1 Back to top You don't need much for this project. As with most DIY projects the supplies are easy to come by. Purchase a DoubleFun Funnoodle stick from your favorite big box store and find an old broom or buy a dowel rod from the local hardware store. #2 Back to top You might want to pick up a few extra DoubleFun Funnoodles because I guarantee you will want to smack someone with one. After you're done with this project, it will be too short to hit people with. By the way, Funnoodle and Racedaynutrition.com in no way condone the use of a DoubleFun Funnoodle as a pugil stick. Funnoodle further warns against the ill-effects of launching submerged Funnoodle at one's face. #3 Back to top The end of the Funnoodle will reveal a hole running the entire length of the toy. Get a ballpark diameter of the hole in order to find the best wood rod to insert. #4 Back to top Why insert a wood rod? To be effective, the IT band roller must be firm. While the foam in a Funnoodle is firm, without a center support the Funnoodle collapses with little pressure. Constant use of the roller will further break down the foam if a center support is not used. #5 Back to top Cut off the ends of the DoubleFun Funnoodle. Then measure the length of the leftover cylinder. Cut the wood rod to a quarter inch less than the length of the cylinder. This will prevent the wood from scratching surfaces that you might store the roller in or on. Push the wood rod into the foam cylinder. #6 Back to top The wood rod should be close to flush with the ends of the cylinder. #7 Back to top Some models may vary, but this Double Funnoodle resulted in two 10-inch long IT band rollers. The length is more than enough to work the muscles of your outer thigh. It cost $8 at my local big box store. The wood rod was scrap leftover from an old broom. #8 Back to top Most IT band rollers for sale are listed as having a 6-inch diameter. This DIY foam roller has a diameter of 4-1/4 inches. Recommendations 1.) Visit your physician and consult your licensed physical therapist before using an iliotibial band roller. Do not try to self-diagnose your pain. 2.) Use the IT Band Roller on a hard surface such as tile or wood. Comments Be the first to submit a comment. Have something to say? Submit your questions and comments here.