Foam Roller IT Band

How to do it

1. Lie on your side with hips stacked and forearm resting on the floor; the bottom leg rests on top of the foam roller so the pressure is on the outside of the leg.
2. To decrease pressure on the IT band, place the top leg in front of the body and rest the foot on the floor.
3. Roll from the hip to the knee without crossing the knee; move about 1 to 2 inches (3 to 5 cm) at a time, concentrating on the sore spots.

Form cues

• A foam roller can be purchased for about $20 to $50.
• Caution: Do not roll over the knee joint when using the foam roller.

Dosage

• Roll for 30 seconds to 2 minutes on both legs at least once per day.
• Progress: Use a harder (more dense) roller, or stack the legs so they are on top of each other.
• Regress: Lie on your side on a half roller or a tennis ball to massage the IT band; move the half roller or ball from each sore spot along the length of the IT band as tension decreases.

Muscles worked

Stretches: it band

Target muscles

Helps with

Related exercises