IT Band info
- The It band goes from just below the knee to the top of the hip on the side of the leg, roll the whole thing. As a way to get there you can start by rolling back and forth on the very tender spots and then as you improve do longer strokes. The band does come more to the front then the back
- The width of the roller determines the amount of pressure i.e. larger diameter less pressure. This does not mean a rolling pin is better. The typical roll of 6 inches is good but you can get away with other diameters. In regards to length, I like the 36 inch roll because you can use it to do many other rehab exercises
- The material that roller is made of is generlly foam and there are 4 different densities white bieng the most soft and black being the most dense. You can also use a 2-3 liter soda bottle or a soft plastic gallon container that winshield washer fuild comes in.
- The postion of the upper leg determines how much wieght/pressure gets put on the structure as yoy get better you will be able to put more wieght on the IT band. i.e. both legs straight. As opposed to bottom leg straight and top leg moving you back and forth, and lifting up a bit to decrease the force
- We find this essential for IT band pain, knee pain, hip pain, as a contributing factor in back and foot problems
- Best to roll when the body is warm
- Do not roll if your knee is not stable i.e. recent injury
- We also find Active Release Techniques very helpful
- Geneally most stretchs for the IT band are hard to do well
Videos
How to Stretch Your IT Band and Glutes | Foam Roller
Informative, poor mechanics
How to Use a Foam Roller to Release Your IT Band
Self Myofacial Release - IT Band
good posture, brief
