STEP BY STEP GUIDE:

1. Set up 

Lie on your side on a comfortable surface, supporting your upper body on your forearm. Place a foam roller underneath the front-outer part of your hip, just below and slightly to the outside of the bony point at the front of your pelvis (where you would place your hands on your hips), rather than the bony bump on the side of your hip.

2. Position your body 

Rotate your body slightly forwards towards the floor to direct the pressure onto the TFL, a small muscle at the front-outer part of your hip. Bring your top leg in front of or behind you, placing your foot on the floor to help support your body weight and control the amount of pressure through the roller.

3. Find a tender area 

Slowly roll over a small area at the front-outer part of your hip until you find somewhere that feels particularly tight or tender. Avoid rolling directly over your hip bone or too far down the outside of your thigh.

4. Hold the position 

Once you find a tender area, stop rolling and maintain firm but tolerable pressure. Try to keep the muscles around your hip relaxed.

5. Relax and breathe 

Keep your position still and take slow, relaxed breaths. Maintain the pressure for the prescribed amount of time, or until the area begins to feel less tender.

6. Repeat if needed 

Slightly adjust your position to find another tender area within the same muscle and repeat as prescribed. Then switch to the opposite side.

Key point: Focus on the small muscular area just below and slightly outside the bony point at the front of your pelvis, rather than the bony bump on the side of your hip or the outside of your thigh. The pressure should feel firm but tolerable rather than excessively painful.

Pro tip: Small changes in your body position can help you target the TFL more effectively. Try rotating your body slightly forwards or backwards to adjust the angle of pressure. If you want more targeted pressure, try using a tennis ball or massage ball instead of a foam roller. This can help you focus on smaller, more specific areas of tenderness. Avoid placing direct pressure on the bony areas of your hip.