Foam Roller Tip & Advanced Iliotibial (IT) Band Stretch

While I was at Pioneer Comprehensive Medical, Brendan Bagley, the PT who worked on me gave me a valuable tip on using the foam roller. When you use the foam roller on say the IT Band you are in fact trying to loosen the muscles and work on the fascia and get it to loosen. Rolling your leg back and forth is not anywhere near as effective as rolling to a tender or sore spot and holding, 2-3 minutes until it releases. Then moving on the the next spot and holding as before. It's a longer process, but much more beneficial.

Brendan also showed me a great stretch for the IT Band, one that has ways that you can differ the intensity of the stretch. It is done on hands and knees. I definitely will be using this great stretch.

I found a great explanation on the web for how to do it:

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh and stabilizes the entire leg during activities such as running or stair-climbing. It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint.

Advanced Iliotibial (IT) Band Stretch

Many runners experience Iliotibial band friction syndrome due to inflammation and irritation of a tight, inflexible IT band. To prevent this common cause of knee pain it helps to perform regular IT Band stretches.

There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga.

Because this stretch is more advanced, it often helps if you loosen the IT Band by using a foam roller before doing this stretch.

• Start by getting down on your hand and knees.
• Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture).
• Slide your left leg back as far as comfortable.
• Keep your hips square to the floor.
• You should feeling a deep stretch in your right hip and the outer thigh.
• You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you.
• Breathe slowly and deeply from your belly. Hold the stretch 2-3 minutes and release. Repeat on the other leg.