Foam Roll: IT Band

Rolling the outside of the thigh over a foam roller - eases the tissue along the IT band and the outer quad that gets cranky with running volume.

Setup

Lie on your side with the roller under the outside of the thigh, just above the knee. Support yourself on the forearm, top foot planted in front for balance.

How to do it

1. Roll slowly from just above the knee up toward the hip.
2. Pause on tender spots for a few breaths rather than grinding back and forth over them.
3. Roll for the target time, then switch sides.
4. Keep the pressure moderate - use the planted foot to take weight off if it is too intense.

Coach's notes

The IT band itself barely stretches; the relief comes from the outer quad and glute tissue around it, so tilt slightly forward and back to find those.

Pairs well with