IT Band Exercise Using a Foam Roller

Exercise for Iliotibial Band Syndrome

Overview

The Iliotibial band (ITB) is a thick band of tissue that spans from the hip, down the outer thigh and into the knee and shin bone. It’s a major connective tissue that’s key for rotation and lateral movements in the hip and knee stability. IT Band Syndrome happens when the IT Band is too tight, resulting in pain and swelling in the outer knee. This tightness is very common in runners and very active individuals. Using a foam roller on the middle section of the IT band (the large muscle group right between your hip and knee) will help to loosen the ITB and reduce knee pain caused by overly tight tissue. Foam Rolling for the IT Band

Also Known As

Foam Rolling for the Iliotibial Band

Level

Beginner to Intermediate

Targets

Iliotibial (IT) band

Step by Step Instructions

  1. Starting on your right side, lay down and position your foam roller under your IT band. 
  2. Straighten your back leg and bend your top leg (the left leg) in front of you, at about a 90 degree angle.
  3. Supporting yourself, keep your back leg on the foam roller and gently roll back and forth.
  4. Using the foam roller and your gentle movements, find the area that seems tightest.
  5. Move your body around or stay still on top of the roller – whatever feels best.
  6. Repeat on your left side to loosen and stretch both sides of your body.

Tips/Common Mistakes

  • Find a stable position and support the leg that’s being massaged by the foam roller
  • Use the IT Band foam rolling stretch evenly on both sides, until the tension is at about a 2/10
  • If you are feeling a high level of pain, stop and consult Dr. Louie.

[Video Transcript]

We have a band from our knee to our hip called the iliotibial band, or ITB. It can get quite tight, and if it becomes too tight it can cause lateral knee pain, or pain on the outside of the knee. Especially for those who run or are very active, it helps to roll out the ITB. All you need is a foam roller. These are great, multi-purpose tools. Lie on your side and prop yourself up on your elbow. Place the foam roller under your IT band. Put the foot of your top leg on the floor in front of you, then roll your outer thigh back and forth over the roller. You can move toward the lower part of the leg and pause over any tight spots. Shift your body slightly forward, directly on the side, or slightly back to reach different portions of the IT band. Remember to do both sides to stay even and keep everything loose. This is the IT band foam-rolling stretch.

Back Home to All Exercises
Download our Full Guide on Stretches and Exercises

If you’re looking for a chiropractor in Victoria, look no further than Mind Body Spine chiropractic clinic near uptown.

© Copyright - Mind Body Spine - Victoria BC Chiropractor