Who should foam roll their IT Band?

  • Runners, or sports that include running
  • Dancers
  • People with hip, knee, or low back pain

What is an IT Band?

Your IT Band is a thick band of connective tissue that connects a muscle in your hip to your knee. The important parts to roll out are mostly located in your hip and glute area.

How to foam roll your IT Band

So your chiropractor, physical therapist, coach or trainer told you to roll out your IT Band? You’re probably wondering what an IT Band is, where it is and how you are going to go about this gracefully. The first thing you should know is there is no graceful way to go about doing this. The best way to do it is to start seated on the foam roller and roll over the areas that hurt. You may have to get creative with how you get to these areas, but be sure to use your arms and opposite leg to support yourself. It is not necessary to roll past halfway down your thigh, as this could put unwanted stress on your knee joint. Roll out the tender and tight areas for as long as needed (typically about 5 minutes max).

When should I foam roll my IT Band?

This is great for right after you get out of bed or before/after a workout. Foam rolling can definitely be overdone. Unless told otherwise, do not roll more than 3 times a week.