Using a foam roller is a great way to ease pain from soft tissue injury or to perform myofascial release
. The foam roller not only stretches muscles and tendons, but it also breaks down soft tissue adhesions
and scar tissue. This particular exercise uses the roller to target the IT band.
How to Use a Foam Roller for IT Band Pain
Using the foam roller on the IT band can be painful, but many people find it's one of the most useful stretches you will do with the foam roller.
- Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.
- Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the your other side.