Foam Rolling #1

I have talked in the past about the importance of foam rolling. Foam rolling is a form of self-myofascial release (SMR), used to inhibit overactive muscles. Think of it like a massage. Every week I will try to post a new way to use your foam roller. Oh, and if you don’t have one, go get one or use the one at the gym.

Today we are going to focus on the IT Band. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It functions primarily as a stabilizer during running and walking, and can become irritated from overuse. People will usually describe pain on the outside part of the knee or lower thigh if they have a tight or overused IT Band.

Follow these steps!

1) Lie sideways with the foam roller under the side of your thigh (see picture below).

2) Roll between your knee and your hip bone.

3) Spend extra time on the more tender areas you encounter (usually 60 sec).

4) Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially.

5) After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground).

Enjoy Life - Workout!