Today, let’s go over how to foam roll your IT band. To start, you’re going to place your foam roller on the ground, and for this one it is really important to know the positioning of where you want your body, let’s start with your right leg. Take a seat on the foam roller, and you want to rotate your hips to place that foam roller right in the middle part of your right thigh, then you are going to use your right forearm as a support.
We want to try to straighten out that bottom leg to hit the IT band that we’re trying to focus on. The top leg’s foot can either be placed on the ground in front of your right foot for a little bit more support so you don’t have to put your full weight on the foam roller, or if you want to make it a little bit more intense you can keep it up top. You just want to make sure that you are going to roll that foam roller all the way up to like your hip crest, and try to roll it all the way down to your knee, then you want to roll it on back up.
The IT band is really really important for great knee traction, so you also want to make sure that everything’s going to be in line, but the IT band is always a tight spot, especially for your runners out there! If it starts getting too intense, again you can place your foot in front and just roll back and forth. After a few reps on your right leg, switch sides and roll out your left IT band as well.