ProSource High Density Roller Review | Best IT Band Foam Roller

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Are you looking for a reasonably priced foam roller that just works well? Then this one from ProSource should certainly be at the top of your list.

Read our buying guide packed with information to help you decide if this is the right foam roller for you. It’s one of our top recommendations for an  IT band roller due to how firm it is.

ProsourceFit High Density Foam Roller

312NLXloEaL. SL500

  • BODY AWARENESS – This versatile fitness tool offers instability for Pilates core…
  • REDUCES SORENESS – Eases tightness in muscles after training for faster recovery and…
  • LOW-MAINTENANCE – Made out of non-toxic, high-density expanded polypropylene (EPP)…

A Review of the the ProSource Roller: The Best IT Band Foam Roller

If you’re looking for the best IT band foam roller, you’ve come to the right place. We’re going to give the straight facts on what kind of foam roller you need for IT band pain. According to runner’s world, stretching isn’t enough!

When you have knots, stretching does essentially nothing because it’s only acting up the healthy tissues. In order to get out the knots, you’ll need to take some serious action with something like a foam roller.

Ideal for Knee Pain from the Iliotibial Band

When you bike, hike, or run a lot, you’re more likely to have some knee pain caused by tightness in the connective band that runs up the side of your legs. This is where foam rolling for IT band pain can come in. Many people swear by it in fact.

Try it Out for Yourself

You’ll find stories all over the Internet talking about how foam rolling allowed them to keep running without injury far longer than they normally would. If you knee pain, you really have nothing to lose by trying out an IT band roller.

Learn More about the ProSource Foam Roller

Keep on reading for our review of the ProSource High-Density Foam Roller. We’ve also included some of our favourite IT band foam rolling exercise to help you get started. Enjoy!

Iliotibial Band Foam Rolling Exercises

Foam rolling for IT band pain can be very effective. Here are a few of our favourite exercises, as well as links to get some more information for how to cure Iliotibial Band pain.

IT Band Rolling Exercises: Spark People

Spark People is often our go-to source for everything fitness. These guys really know what they’re talking about and we love how they give you the straight facts, minus all the fluff.

Foam Rolling Exercises for your IT Band: Runner’s World

Runner’s World is one of the most trusted names in health and fitness. Their advice about how to foam roll your IT band is solid and you should definitely check it out.

How to Stretch your IT Band and Glutes: Dr. Axe

After you’ve done a foam rolling workout, we always recommend some stretching. Check out this one specific to your hamstring and IT band. And of course, make sure you’re warm before you attempt any sort of stretching routine. Do some jumping jacks. Go for a jog. Play in the yard with your kids. Then try out these IT band stretches to loosen up the connective tissue that runs up the side of your legs.

More Information about IT Band Pain and How to Relieve It

If you’re looking for a few resources to assist you in dealing with IT band pain, you’ll need to check out the following helpful articles. Basically, ITBS is most common in runners, as well as a few cyclists and hikers. It’s a repetitive strain injury caused by overuse and it usually results in pain on the side of the knee.

IT Band Syndrome Rehab: Sports Injury ClinicThey include advice such as stretching, strengthening and also exploring possible causes of IT band pain.

Beating the Band, New Treatment Yields Results: Runner’s World. Some results from a recent study exploring treatment for those with IT band syndrome.

How to Aggressively Treat IT Band Syndrome: ActiveIf you have knee pain from your IT band and want to get rid of it as fast as possible, you’ll need to check out this article on They have five steps which include stopping running, cross-training, massaging (with a foam roller), strengthening and finally, sleeping more.

Now, let’s get back to the ProSource High Density foam roller, our top pick for IT band roller. Why’s it our top pick? It has a nice level of firmness that gets the job done, but isn’t too uncomfortable for most people.

ProSource High Density Foam Roller Pros:

  • High density EPP foam
  • Made from recyclable foam
  • Limited lifetime warranty
  • Comes in three sizes
  • Fast shipping
  • Affordably priced
  • Ideal for releasing trigger points and fascia
  • The best roller for the IT band?

ProSource High Density Foam Roller Cons:

  • Too hard and dense for some (ouch!)

What do People Think About the ProSource Foam Roller?

“I’m a bigger guy so needed a foam roller that wasn’t going to warp or bend after a few uses. I decided on this one because it was quite firm. After a few months with it, my body feels much better and the foller is still in great shape. I’d totally recommend this one, along with some YouTube videos for how to foam roller properly. It’ll be the best 20 bucks you’ve ever spent and one of the best IT band rollers in my opinion.”

“If you’re just getting started, you may find it a bit painful to use an extra-firm roller. Just be patient though and keep working at it. You’ll get some serious results with this thing and will never want to go back to one of those soft rollers again. It’s allowed me to do long runs again, something that I never thought would be possible and it’s the piece of gear that I never travel without.”

“A nice deal for the price. A basic, firm roller that just does the job it’s designed to do. Thank you for helping me be able to fun marathons, mostly pain-free! Knee pain is a common problem among runners, but I think a lot of it would be solved if they did this on the regular. At least, it can’t hurt to try it before you stop running altogether.”

The Takeaway on the ProSource IT Band Foam Roller

If you’re looking for an IT band foam roller, this foam roller from ProSource should be on your short-list. Of the three sizes, we recommend the 36 inch one. You’ll be able to do the big muscles on your body very effectively with this size of foam roller.

It’s a Good Start

Most doctors and therapists recommend massage as a solution for knee pain caused by an issue with the IT band. However, this can get quite expensive and may not be an ideal option if you’re on a tight budget.

Instead, consider self-massage with a roller. It’s a good way to loosen up the front, back and sides of the thighs and may actually go a long way towards relieving your pain. Of course, combine it with rest, ice, and the other advice your doctor may give you.

Very High Density Foam

Made of super high-density EPP foam, this IT band foam roller is extremely durable and should last you for years. When you’re doing IT band foam rolling exercises, you’ll often be putting your full body weight on the foam roller, so you certainly don’t want a cheap one.

Will Last for Years

The cheap exercise rollers often warp and get misshapen after only a couple months of use, especially with the heavier than average user. But this IT band foam roller from ProSource is a top-quality product that should last for years, even with heavy use by the heaviest of users.

Quite Hard for Some

The biggest negative to the ProSource foam roller for IT band foam rolling is the same as the positive thing! The high density and hardness of it is quite painful for some people and they were never able to get over this.

Is using a softer foam roller a better option if you find this one too painful? Not really. If you go too soft, then you won’t get the benefits of hitting and releasing those trigger points. You’ll just have a relaxing waste of time! In order to get the best results with foam rolling, you really should consider sticking with a medium to firm roller.

Maybe Consider this One?

There is always a bit of discomfort with foam rolling in the beginning, but it should lessen over time as you get used to it. If you’re one of those people who never get the hang of these harder rollers, consider getting something like the Rumble Roller. It’s also very dense and firm, but it has knobs on it so feels a bit softer.

Compare Foam Rollers

Besides this one from ProSource, there are a number of other rollers that you might want to consider. Some of them are a little bit softer, and others have knobs or bumps on them which may make them more comfortable to use.

Check out this comparison chart with some of our top picks:

Comparison Chart

41+1lH+GP0L. SL500
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-Inch), Black
41quaJ8ptyL. SL500
Amazon Basics High-Density Round Foam Roller, 36 Inches, Black
61KGNyIuutL. SL500
LuxFit High Density Speckled Foam Roller with Online Instructional Video (Blue, 36-Inch)
41agNGspvOL. SL500
321 STRONG 758576546933ALIFFBA Foam Roller, Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release, with 4K eBook, Aqua
519yBL0QUML. SL500
The Original Body Roller – High Density Foam Roller Massager for Deep Tissue Massage of The Back and Leg Muscles – Self Myofascial Release of Painful Trigger Point Muscle Adhesions – 13″ Turquoise
518CeTLM4BL. SL500
Yes4All EPP Exercise Foam Roller – Extra Firm High Density Foam Roller – Best for Flexibility and Rehab Exercises

How to Treat and Prevent IT Band Pain

Besides using a foam roller, there are a number of things you might want to consider if you want to relieve your painful knees. Here are a few of the most common things to try.

#1: Reduce Pain and Inflammation

If you’re in the stage of your knees hurting when you run, you may have some problems with your IT band. The IT band is the long band of connective tissue that runs along the length of your thigh.

You can reduce inflammation by taking some NSAIDs, or if you prefer to not use drugs, then try ice, rest, and topical anti-inflammatories. Your doctor may even recommend a corticosteroid injection in some cases.

#2: Massage, Stretching, and Strengthening

Once much of the inflammation has calmed down, you’re ready to move onto this next step. Deep tissue massage, done by a massage therapist, physiotherapist or at home with a roller is recommended. You’ll also want to be doing consistent stretching every day.

After that, begin a strengthening program. Check out some of the recommendations here:

#3: Resume Training (Slowly)

After that, you can often begin running again. Of course start slowly and be aware of any pain that is beginning to happen in your knees or legs. You’ll likely want to continue with foam rolling and other stretches, as well as your strengthening exercises.

It’s important to remember to take rest days and to remember that you may not be able to run daily, especially at the start. We know, it’s not easy to take it slow as you want to resume training in your full capacity and to work on beating those personal bests. However, it’s not wise if you want to prevent further injuries.

Have your Say about the ProSource Foam Roller

What are your thoughts about this foam roller that’s ideal for the IT band? Leave a comment below and let us know what you think.

Also be sure to give this article a share on Facebook, Pinterest, or Twitter. It’ll help other people, like yourself who are trying to relieve their knee pain find this useful resource.

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