1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

IT Band Pain - Stretching Exercises for IT Band Pain

By

Updated April 28, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

3 of 5

How to Use a Foam Roller for IT Band Pain
How to Use a Foam Roller for IT Band Pain

How to Use a Foam Roller for IT Band Pain

Photo (c) E. Quinn
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.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.