Foam Roller Exercise: IT Band / Outside of Thigh

The IT band or Iliotibial Band is a thick strand of connective tissue that runs along the side of the leg. The IT band is responsible for protecting the lateral thigh while promoting stability and movement in the knee and helps with hip rotation. The IT band can become tight due to overuse or repetitive movements such as skating. Other areas of the hip and leg should be foam rolled before attention to this area.

• Place foam roller on the ground then get into a side plank position, perpendicular to the roller
• Your outer thigh should be on top of the foam roller with your elbow on the ground under your shoulder.
• Cross your top leg over the other leg and plant your foot on the ground in front of you to help regulate pressure.
• Also Use your top arm to help brace your upper body by putting it on the floor in front of you
• Roll up and down on your outer thigh to locate and target any tight areas
• Spend 1-2 minutes rolling each leg