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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

  • For those of you that suffer from this, try the pigeon pose from yoga. I recently saw someone recommend it in the comments of a running website article on the same topic and they were so right, it brings relief. My IT band is so tight, and has been for years, that I can't roll it all the way to the knee - it's like the band snaps over bone or something towards my knee and it hurts so bad it's unbearable. I'm hoping stretches like the pigeon pose will finally allow me to use the foam roller to work out the rest. - 8/12/2014 5:14:56 PM
  • I went over a year with leg pain at night and my sleep was interrupted around 3am every night. I was working out with a trainer and no one, not even my chiro or Dr. knew what was causing it. I found a hard knot on my outer thigh area in a bath one night and it was very painful to the touch. I researched online and found we have trigger points and they recommended a foam roller to help with constriction. I use one every night before going to bed and I sleep like a baby!! So glad Nicolle is sharing this with everyone as I know the roller saved me! - 6/22/2014 12:36:35 PM
  • Thank you for this, Nicole. I have a great deal of trouble with my IT band. I have fibromyalgia as well as low back issues and I haven't found a great way to release the pain of the IT band besides massage therapy. I am going to go out today and purchase a foam roller. :) - 6/20/2014 6:52:56 AM
  • When I began my strength training class in March, I developed discomfort soon after training. My instructor introduced me to this roller and oh my OWE....that really hurt, but was a teller about that band. I don't have the pain like I did. BUT still use the roller once in awhile. - 6/17/2014 10:40:56 PM
  • Does this foam roller work with extremely heavy people? Just asking because I can see that foam roller sinking in the center when I get on it and then it won't roll because I'm too heavy.

    Otherwise I will definitely try. - 6/17/2014 7:20:41 PM
  • I’ve been struggling with knee pain for the past month. I’m going to try this foam roller. - 5/20/2014 12:24:43 AM
  • This has always been extremely painful for me to do, but I do it occasionally. - 5/6/2014 12:39:52 PM
  • I have been running intervals for a year or so now, we are doing a half marathon in two weeks. Two weeks ago I started with pretty bad knee pain in my right knee. I am using the foam roller and hoping this helps. I have been using one before watching the video so am hopeful this is going to help correct this issue. - 3/6/2014 12:09:48 PM
  • Nicole' That was good information. I did not realize there were differences in foam rollers related to the color. That IT band is painful, but the rollar is releasing the tightness. Thanks - 2/13/2014 9:46:31 PM
  • This actually felt good on both sides of my hip! - 1/30/2014 12:49:29 PM
  • Please print instructions or subtitle - the computer I view this on at work has no speakers - 1/11/2014 7:06:38 PM
  • How do we print off the instructions? I haven't seen where they are written out. TY! - 1/10/2014 5:48:52 AM
  • I have used the foam roamer exercise for the IT band. It is quite painful. don't put your full weight on the roller. you'll thank me later. ...for now; your welcome! - 1/9/2014 3:33:20 PM
  • I'm going to buy a foam roller today and try this. I've had IT band issues in the past & it's something I'm mindful to stretch as much as possible. Unfortunately, there's not too many stretches I've seen out there (1) for the IT band, so this adds some nice variety for me. Thanks! - 1/9/2014 3:06:36 PM
  • Thanks - got a foam roller for Christmas & I think this will be a good excercise for my lower back pain. - 1/9/2014 11:41:36 AM