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

  • I am going to purchase one of these foam rollers. Thank you for a very good and needed idea. - 10/11/2016 9:08:22 AM
  • Ohh, yes! Much better! - 5/16/2016 12:35:55 PM
  • 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! - 4/12/2016 5:49:34 PM
  • I love my foam roller! I use it all the time to keep my back in shape. - 2/18/2016 10:36:14 AM
  • 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. - 2/18/2016 6:44:25 AM
  • Don't really enjoy the roller. - 2/18/2016 5:40:24 AM
  • 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 - 2/6/2016 11:40:56 AM
  • 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. - 11/12/2015 4:12:36 PM
  • 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. - 9/22/2015 2:25:06 PM
  • This was incredibly informative! I'm so eager to give this a try! My only question is where can I find a Foam Roller, and will they support bigger people? I don't want to flatten the thing! LOL - 9/20/2015 9:51:41 PM
  • The foam rollers are different densities (softness) depending on color. I started with a rock hard roller and hated it. My PT sold me a softer roller (said they weren't available in sporting goods stores - I don't know) and I loved it. No need to torture yourself. Some people like the hard ones. Go with your personal preference. - 6/30/2015 12:18:33 PM
  • I now have figured out why I have leg pain down to my knee. It can be in either of my legs. Does anyone know the type of foam roller that is best to get? Do I have to go to a doctor to get one? One person posted a comment that there is a difference in rollers according to colors. Is that true? - 2/9/2015 11:47:31 AM
  • I'm just starting to get back into exercise and this will certainly help! - 2/8/2015 9:28:59 PM
  • Great instructions on how to use roller. Needed that info. - 11/15/2014 12:34:35 PM
  • 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