It Band Foam Roller

foam roll it band
Image Source: 12 Minute Athlete

IT Band Foam Rolling Exercises

If you’ve been a runner or any type of active athlete for some time, you’ll know the injuries you experience now are often quite different from the ones you experienced as a beginner. Shin splints are a common injury for someone just starting to distance run. Experienced runners will often find nagging injuries in their hips and IT (iliotibial) bands. These muscle knots develop over a long period of time, through repetitive exercise. Rolling your IT band (and hips) can be an effective way to reduce the muscle tension in these areas and alleviate these injuries.

Follow these instructions, preferably with a high density foam roller, to actively reduce IT band injuries. You’ll find out, foam rolling your IT band is pretty darn uncomfortable if you’ve never done it before. After a few sessions you’ll start to notice a considerable difference, and you’ll wonder why you didn’t know about this years ago.

Here’s how to pull it off:

  • Lay on your side, placing the foam roller slightly below your hip joint with your fore arm resting on the ground
  • Cross your top leg overtop of your bottom leg which should be raised off of the floor
  • Roll for 20-30 seconds starting from below the hip joint to the top of your knee
  • Try to keep your bottom leg relaxed while rolling

This video should help…Special thanks to for a great tutorial.