Knee Pain? This Rolling Technique Is a Quick Fix

Knees tend to take the brunt of all of our workouts, right? Unless you're purely doing low-impact exercises and happen to have superstrong legs with wildly flexible IT bands, you've probably experienced knee pain now and then.

While I'd like to think my legs are strong, with all the running, cardio, plyo, and HIIT exercises that I do — combined with what a physical therapist called "the worst IT bands" he'd ever seen/felt — my poor knees tend to suffer.

Fortunately, my trainer Caroline Jordan has been helping me give my knees a little TLC. The solution? A rolling exercise with a yoga, tennis, or lacrosse ball. My muscles kill when I do these moves, but it's totally the good hurt, like when you get a superdeep-tissue massage. Know what I'm sayin'?

All you need is a ball — and if you don't have one of those, a foam roller will suffice. Here's how it works (and if you need some visuals, all these moves from Caroline are covered in her "Pain Free Knee" video). Get ready for pain-free knees!