The Myth Of Rolling Out Your IT Band
Have you ever tried to build something into your exercise Rolling out the IT band (iliotibial band) is something lots of people do to relieve pain and tightness in the hip, knee or thigh.
However, (and there’s always a however), there are some misconceptions floating around about the IT band. Understanding these may help you roll out that area in a way that gives you the most benefit for all the work… and pain.
Illuminate me…
For starters the IT band is not a muscle. So, it doesn’t get tight in the traditional way that muscles do and can’t stretch the way muscles do. it’s layers of fascia that function as a tendon. It’s long and wide, and runs from the hip (attaching to the TFL muscle) to just below the knee, attaching at the top of the tibia.
When it gets “tight”, it really means that the muscles it’s attaching to are tight and pulling it taught and pushing it into the structures around it. Think of it as being stuck inside a sandwich. So when you roll from top to bottom, you’re pressing it like a panini and making it more stuck.
Think about it more like a plastic bag that you’re trying to open. You rub it between your hands a little bit to get the two pieces to separate.
A method of rolling out that I prefer is going side to side from the top to the bottom of the thigh.
Try it.
Lay on your side with the outside of your bottom leg on top of a foam roller. You can hold yourself up with your top arm, but don’t let your shoulders and your ribs slump down. You still want to maintain a supported posture, or you won’t get the full benefit cause and your back will be cranky.
Rock forward and back on that spot. Go slow. If you feel any places that are sticky or extra-tight just hang out there and breathe until they release a little bit.
You can also try bending and straightening the bottom knee a few times.
Roll a little further down on the roller and do it again.
Repeat all the way down stopping just above the knee.
It’s still going to be painful (sorry!), but it releases the structures in a different way and helps them to move more efficiently.
Let us know how it works. We’d love to hear from you.