IT Band Foam Rolling

Execution

1. Prop yourself up on the bottom forearm to support your torso, gradually shifting weight onto the rolling leg.
2. Roll slowly from just below the hip down to above the knee, about 3 seconds each way.
3. When you find a tender spot, stop rolling, hold there and breathe steadily for 15-30 seconds until it eases.
4. If the pressure is too much, lower the hip to the floor to rest, or use the top leg to take more of the weight.
5. Roll for 60-90 seconds on one side, then switch legs and keep the same time on each side.

Quick cues

• Roll slow, three seconds each way.
• Park on the sore spot and breathe.
• Use the top leg to ease off.
• Skip the knee and hip joints.
• Gritting your teeth means too hard.

Common faults

• Fault: Dumping all the bodyweight onto the thigh from the very first second

  Fix: Take more weight on the forearm and the top leg, adding load only as the tissue starts to release.

• Fault: Rolling straight over the knee joint or the hip joint

  Fix: Keep the rolling zone between the hip and the knee, a hand's width from each joint.

• Fault: Rolling fast up and down the whole time

  Fix: Slow to about 3 seconds each way and come to a full stop on tender spots instead of gliding past them.

• Fault: Holding the breath because it hurts

  Fix: Lower the pressure to a level where the breathing stays even, which is the level that actually works.