ITB (Iliotibial Band) Foam Roll

Instructions

  • ITB (Iliotibial Band) is a thick tendon that runs on the entire lateral side of your leg
  • When there’s too much tension on that tendon, it will rub on the femur, causing irritation (aka. ITB Syndrome)
  • Typically, people do it wrong because ITB is a tendon. Tendons cannot be stretch.

Purpose

  • Loosen up the muscles that act on the ITB tendon. (1min each muscle, PAUSE on areas of tension)
    1. TSL (Tensor Fasciae Latae) – tight hip flexors
    2. Glutes (Gluteus Maximus) – connects to the outside of ITB
    3. Quads (Quadriceps) – See Quad Foam Roll
    4. Hamstrings (Biceps Femoris)

Tip

  • Initial few treatments may feel extremely painful. Stay the course and gradually apply more pressure once you get a hang of it!