Instructions for Using a Foam Roller to Relax IT Band

If iliotibial (IT) band pain is ruining your workouts, consider the harnessing power of a simple foam roller to heal your injured IT band. The IT band runs along the outer side of the thigh from the knee to the hip. Frequently, exercisers pull this band while running or lifting weights. Such injuries are painful but not detrimental. A few simple workouts with a foam roller can go a long way toward relaxing tense IT bands.

Things You'll Need

• Foam roller
• Exercise mat

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Instructions

• 1

  Lay your foam roller on an exercise mat. Lay your body over the foam roller. Support your upper body on one arm so that your face and torso are facing sideways rather than down toward the mat. The side of your body with the sore IT band should be stretched along the mat. Your outer thigh, where your IT band is located, should be resting on the foam roller.

• 2

  Roll your body back and fourth over the foam roller to massage your IT band. Use the arm that you are balancing on to rock your body back and fourth. The entire outer thigh should be rubbed along the foam roller. Do this for five minutes.

• 3

  Take a two-minute break and prepare for a second, more deeply kneading massage.

• 4

  Reposition you body on the foam roller similarly to how you did before. Instead of placing one hand on the floor, place both. Rather than having all of your lower body (save for the part propped up by the foam roller) on the floor, lift you feet about 6 inches off the floor. The foam roller should be supporting your outer thigh just as it did before. The effect of propping up your legs should be a feeling of more pressure applied on the IT band by the foam roller. Repeat the same rocking motion as you did last time for only three minutes. Avoid strenuous activity for 30 minutes after these exercises.