How to Release Your IT Band with a Foam Roller

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In this video, Coach Nicole demonstrates a myofascial release technique for the IT (iliotibial) band. Foam rollers are more and more common in gyms and sporting goods stores these days. Now you can learn how to use it yourself! Be sure to check out our foam roller exercise demos (which include additional myofascial release techniques for other muscles) for more ideas.

Member Comments

A foam roller is one of my most important workout tools. I use it at least once a week! Report
The first time my trainer used a foam roller on my legs it hurt like crazy but once he got through the tight muscles I was able to move a lot better with NO pain. I don't use it as much as I should. Report
I use my foam rollers sometimes. I have fibromyalgia and connective tissue disease. It is really painful, but over time, it releases. Just stick with you. You can control the amount of pressure you use. Report
I find that using these foam rollers is very painful for heavier people. My body can't handle the weight it puts on the roller. I actually went out and picked up a pool noodle which was softer and more flexible, it helped. Sounds funny, but oh well. Report
THink I'm going to order me a band! Report
DOTY59
I have one but was not quit sure how to use it safely. Thanks Report
I am going to purchase one of these foam rollers. Thank you for a very good and needed idea. Report
Ohh, yes! Much better! Report
SAFIRE82
My left hip has been bothering me and this really helped. It is hard for me to hold myself in this position, but I'm sure it will get easier as I ya know, shrink! Report
SLIMIN15
I love my foam roller! I use it all the time to keep my back in shape. Report
HYKER13
It really works, its painful on my right side, when I first start more up by my hip, but if I use it a few times that pain goes away, left side doesn't bother me much, does help. Report
Don't really enjoy the roller. Report
it is painful to climb on this thing but after it feels better
I think the one I have is too wide got it at Walmart Canada Report
I hate using the foam roller! It really hurts! However, I do use it to help treat fibromyalgia. It is quite painful while using it. I just keep control of how much pressure I apply on the roller. Report
You can get foam rollers from Target, Sporting Goods stores, Barnes & Nobles(Odd I know but in the workout video section). They support all kinds of weight they come in all kinds of shapes and sizes. Some have nubs, some are smooth, some have protruding shapes like squares or pyramids. Report