Foam Rolling the IT Band

Foam Rolling the IT Band 

The trend of over rolling your IT Band (Iliotibial Band) isn’t one I’ve ever understood. Yes, this area on your outer thigh may get tense and feel tight. It is a narrow thick band of connective tissue that attaches to the gluteus maximus (which is the largest muscle in the body).

Now, the glutes you can really stretch out, but the IT Band won’t actually lengthen a lot and over rolling it will eventually hurt and probably not fix whatever is causing you pain in the area.

I recommend that you always start by getting pain or imbalances in the body checked out by your Massage Therapist, Physiotherapist, Chiropractor, Osteopath or whichever health care practitioner you trust and see regularly.

If you are feeling tight on the outside thigh:

  1. Roll the hamstrings and quads (front and back of thigh) focusing on the middle and outside of the thigh
  2. Roll the adductors (inside thigh)
  3. Roll or stretch the glutes

These tips will help you have faster, better results with less pain.

Foam rolling can be a great way to lengthen out your muscles, slowly break down adhesions and tight muscles. If you foam roll properly you can see great results.