Releasing the IT Band using a foam roller

There is plenty of discussion about a "tight IT band" among runners.  Foam rolling is often recommended.  However, using foam roller to release the IT band is a bit different than the idea behind using a foam roller directly on a muscle.  The term "IT band" or ITB is short for "iliotibial band."  The videos below include explanations by a chiropractor.

In the first video, Dr. Jeff Holliday of Winnipeg Spine and Sports Therapy explains the anatomy of the IT band and the related muscles.  The IT Band goes along the quad and can get "stuck" to it.  The IT Band is not elastic like a muscle.

The second video also makes the point that the IT Band is not a muscle.  The foam rolling technique is a bit different.  But has the same objectives.

Why Should I Avoid Foam Rolling My IT Band? - Winnipeg

https://youtu.be/4Yf0rXTJ-Ss

How to Release Your IT Band from Your Quads and Hip Flexors

https://youtu.be/PY9L1_oUJM4

An Introduction to Foam Rolling

For people with enough upper body strength, it's worth learning about foam rolling.  I learned the basics from my personal trainer a few years ago.  After using a foam roller at the fitness center for a little while, I decided it was worth investing in one that I could use at home.  I think it was worthwhile.

The key point for foam rolling is to take it slow and pay attention to how you feel as you roll.  Only need a few rolls for each muscle group.  As with regular stretching, consistency helps.  Can use a foam roller daily, but most useful after exercise.  Or a day of skiing. :-)

Introduction to foam rolling, exercises start at 2:20
geared towards people over 50

10 best foam rolling uses

 presented by a physical therapist

good for quick review

Working on hips

from a series for seniors