How to Foam Roll Your IT Band
The iliotibial or IT band is a tract of fascia (connective tissue) that runs along the side your upper leg. It can get very tight as it is used a lot for walking and running, but it is difficult to stretch. Knots will develop easily in this area. The foam roller can help loosen up these knots, though it will hurt like a deep tissue massage.
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Instructions
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Lie on your side with a foam roller positioned horizontally under your hip. Put your forearm on the ground and lift your legs up if you can.
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Roll slowly down the outside of your leg and stop when you feel a knot.
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3
Hold the foam roller on the knot for 60 seconds.
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Continue to roll down your leg until you find another tender spot. Stop there and hold for 60 seconds.
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Roll the foam roller all the way to just above your knee and give each knot at least 60 seconds of pressure. You may need to redo some areas.
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