Learn why foam rolling the IT band itself isn't that useful, what parts you should avoid rolling, and what muscles you should target if your IT band feels stiff or tight. Maryke also demonstrates her method for foam rolling these areas.

Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sportsinjuryphysio.com/

Chapters:
00:00:00 Introduction
00:01:03 Don't foam roll the IT band itself
00:03:18 Foam rolling the glutes for ITB stiffness
00:06:30 Foam rolling the quads for ITB stiffness
00:08:00 How we can help

Other videos you may find useful:
Iliotibial (IT) Band Syndrome: Causes, Symptoms, Recovery Times, Treatment:    • Iliotibial (IT) Band Syndrome: Causes...  
Exercises for Iliotibial Band Syndrome:    • Exercises for Iliotibial Band Syndrome  
Stretches for IT band syndrome:    • Stretches for IT Band Syndrome  
Top Tips For Running With IT Band Syndrome:    • Top Tips For Running With IT Band Syn...  


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References:
Capote Lavandero G, Rendón Morales PA, Analuiza A, et al. Effects of myofascial selfrelease. Systematic review. Revista Cubana de Investigaciones Biomédicas 2017;36(2):27183.

Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport.

Macgregor LJ, Fairweather MM, Bennett RM, et al. The Effect of Foam Rolling for Three Consecutive Days on Muscular Efficiency and Range of Motion. Sports medicineopen 2018;4(1):26.

Morales‐Artacho A, Lacourpaille L, Guilhem G. Effects of warm‐up on hamstring muscles stiffness: Cycling vs foam rolling. Scandinavian journal of medicine & science in sports 2017;27(12):195969.

MuellerWohlfahrt HW, Haensel L, Mithoefer K, et al. Terminology and classification of muscle injuries in sport: a consensus statement. Br J Sports Med 2012:bjsports2012091448.

Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current sports medicine reports 2015;14(3):20008.

Zazac A. Literature Review: Effects of Myofascial Release on Range of Motion and Athletic Performance. 2015

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