Foam Roller Exercises & IT Bands
The foam roller is a piece of exercise equipment that can be used to give yourself what is basically a deep tissue massage. You can lie on the foam roller and roll out knots in areas of the body like the IT band. This is also called self-myofacial release. You can also stand on a foam roller to increase balance. Foam rollers can be purchased online or at some sporting goods stores.
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IT band
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The iliotibial tract is a band of connective tissue, called fascia, that runs on the outside of your upper leg. This band of fascia can get tight, especially for runners and frequent exercisers. You can often feel the side of the knee hurt if the IT band is injured. Stretching the IT band is helpful, but sometimes foam rolling the IT band will help get rid of knots that simply stretching won't.
Rolling the IT band
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To foam roll the IT band lie on your right side with the foam roller under your right hip below the hip bone. Your right forearm will be on the ground with your elbow below your right shoulder. Your body should make a straight line. Lift your legs in the air and begin to pull your body upward with your left arm and right forearm. This will cause the foam roller to roll down your right IT band. Go slowly all the way to above the knee. Stop on any tender spot; this is likely a knot. Knots can take 30 to 60 seconds, or more, to release. Hold your position each time until the knot releases. You may wish to roll back up the IT band to search for knots again.
Stretching Exercises
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The foam roller can be used as a stretching tool. Simply lie on the foam roller with it positioned vertically down your back to stretch your shoulders and chest. The foam roller will be along your spine. Your knees will be bent and your feet flat on the ground. Another good stretch is to put the foam roller horizontally across your lower back. Let your back arch so your head and shoulders will touch the floor. Extend your legs straight and relax on the roller. This will stretch your hips, back and legs, including the IT band.
Balance Training Exercises
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The foam roller can also be bought as a half foam roller where one side is flat. This makes it an excellent balance training tool. Place the flat side on the floor and stand on the rounded side on one leg. Put your hands on your hips and squeeze your abs and glutes. Hold for 30 to 60 seconds. Once you master this single-leg balance technique with each leg, add some movement. Stand on your left leg and extend your right leg forward a few inches off the floor. Then, bring your right foot back next to your left ankle before extending it sideways. Since the IT band abducts the hips, this particular movement will strengthen the IT band. Bring it back to center and then extend the right foot straight back. Do this five to 10 times and then switch legs. This is called the single-leg balance reach exercise.
Considerations
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When using the foam roller as a balance tool, you may wish to stand near a wall to catch yourself if you happen to lose your balance. If you use it to roll your IT band, realize that it is probably going to hurt. Just as if you were to press on a knot with your hand, pressing on it with a foam roller will cause pain. Deep tissue massages can be painful.
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