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The IT band is a ligament that stretches from your pelvis and runs along the outside of your thigh all the way down to your shin. It’s not uncommon for it to become inflamed or irritated due to overuse injuries, which can happen when you’re running, cycling, or doing other types of exercise.
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The roller is a hard foam roller, feels like a plastic hard blender bottle. Don’t be fooled by thinking it’s a soft roller. My upper back is always stiff and tight from my workouts so this is a must have. When I first used the roller I would literally just lay on it because it’s so painful until finally my body got use to it.
The roller is also an effective way to loosen up muscles, such as the IT Band and shin muscles, that may be difficult to access with conventional stretches, as well as focusing on tight knots or bands within a muscle. Furthermore, the roller helps to act as an early indicator of when muscles are beginning to
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What is a foam roller and how do I use it? Coach Nicole of SparkPeople.com demonstrates a myofasical release (self-massage) technique for decreasing pain, tightness and stiffness in the IT band.
Foam Roller on the IT Band – Waste of Time? – In the first article, Stop foam rolling your IT Band, the author, Greg Lehman, is a bit critical of using the foam roller on the IT Band.He makes a good argument that there is very little benefit to rolling the IT band due to the fact that it is dense connective tissue with limited ability to be lengthened or change.
Using a foam roller for IT Band Syndrome correctly has been proven to relieve the symptoms of the condition such as sore knees and painful outer leg muscles. To start, you should position the roller under the outside of a thigh. Now straighten the legs and point the toes.
3 Ways to Conquer IT Band Pain | ACTIVE – How to Use a Foam Roller to Massage the IT Band. Lie down on one side, propping yourself up with one elbow, and position the foam roller just under your hip. Now, move your body forward so that the roller works itself down on the outside of your thigh; stop when you get to your knee.