Foam Roller IT Band

oec:foam-roller-it-band

A self-myofascial release technique using a foam roller along the lateral thigh to alleviate perceived tightness and improve tissue mobility.

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Also called: IT band foam rolling, iliotibial band foam rolling, foam rolling the IT band, Foam Roller Iliotibial band, Foam Roll IT Band

How to do it

Lie on your side on a mat with the foam roller positioned beneath the outside of your bottom thigh, just below the hip joint.
Support your upper body on your bottom forearm or hand, and cross your top leg over in front of you, placing the foot flat on the floor to modulate pressure.

Slowly roll your body down toward your feet so the roller moves up your lateral thigh toward the hip.
Reverse the motion by rolling toward your head, stopping just above the knee joint.
Pause for several seconds on particularly tender or dense spots along the lateral thigh while breathing deeply.
Complete the desired duration, then switch sides.

Breathe slowly and rhythmically throughout, avoiding holding your breath when rolling over tender spots.

Rolling directly over bony prominences such as the greater trochanter or lateral knee joint.: Confine the rolling to the soft tissue between just below the hip and just above the knee.
Rolling too rapidly across the tissue.: Move at a deliberate, slow pace of about one to two inches per second, pausing on tender trigger points.
Tensing up and holding breath due to discomfort.: Unload more body weight onto your supporting limbs to reduce pressure to a tolerable level.

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