How to Do Foam Roller IT Band

By: Chris Freytag, CPT

Chris Freytag demonstrating a Foam Roller IT Band Roll wearing blue yoga pants

Foam Roller IT Band is one of the best ways to help heal and release tension from tight IT bands and hips. Tight IT bands are a common issue for those who exercise, especially runners, and can become a very serious issue in terms of movement and lower body health. Learning how to do the Foam Roller IT Band is one of the best tools you can have not only to help fix a tight IT band, but also to prevent IT band issue in the future.

The IT Band is a long muscle that runs along the side of your leg connecting your hip to your knee to your ankle. Knowing this, you can see how important it is to keep your IT band healthy. IT Bands that are unhealthy can cause knee problems, hip problems and even ankle problems. As you roll the side of your leg along the foam roller, be sure to go very slowly, continue to breathe, and stop when you reach a knot or bump in the band. Let the knot sit on the foam roller to help break up the tissue.

Foam Rollers are inexpensive and available online or at most sporting goods stores. They are light and portable, but don’t let that fool you. Made of a stiff foam you will feel discomfort and perhaps a little pain as you go through the motion of this move.

Try the Foam Roller IT Band any time, before or after a workout. Use it as a stand-alone, or go through our program 6 Foam Roller Moves to Loosen Tight Muscles.

Here are the steps to performing Foam Roller IT Band:

1) Lay on your right side with your forearm down and the foam roller placed just above knee joint.

2) Bend left knee and place left foot in front of right foot.

3) Relax your right leg as you slowly roll yourself back so the foam roller glides up your leg. Move gently back and forth for 30-60 seconds, concentrating on any tight areas.

4) Switch sides.

(This will help us personalize your experience so that you can get the best advice possible from us!)
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