Foam Rolling Your IT Band
Before foam rolling your ITB its important to take into consideration that without the release of surrounding and supporting areas (Hamstrings, Quadriceps and Glutes) tightness will likely return. For maximum results when releasing your ITB place only a tolerable amount of resistance and spend a generous amount of time working the entire length of the band as well as surrounding muscle groups.
To roll your ITB, Lie on your side and place the foam roller along the outside of your thigh. Cross the top leg over the front of the lower leg to help you move back and forth. Roll from just below the hip to just above the knee joint. Stay along the soft tissue of the thigh, do not roll over bone.
The iliotibial band (ITB) runs along the outside aspect of the thigh, from the outside of your pelvis down to the top of the tibia, crossing both the hip and knee joints. The ITB provides a site of attachment for many muscles which support the knee and or hip, thus with inflammation of this area it is common to have restricted and altered range of motion at these joints. The flexibility of the ITB is closely related to maltracking of the patellofemoral joint, which is a common and major contributor to knee pain and or lower limb injuries.
The information provided is to be used as a guide only, advice should be sought from a registered health professional prior to rolling out injured areas.