Move · Videos · Technique · 8 min

Foam Rolling and the IT Band: What to Roll Instead

Foam Rolling and the IT Band: What to Roll Instead — video by Sports Injury Physio Play · 8:18

Video by Sports Injury Physio on YouTube · Open on YouTube

A sports physiotherapist explains why she rolls the muscles that attach to the IT band rather than the band itself, then shows the glutes with a ball (floor or wall) and the outer quad with a roller, at a comfortably uncomfortable pressure.

  • 8 min
  • All levels
  • Low impact (no jumping)
  • foam roller, wall

Good forHealthy fascia

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Step by step 7

Tap a time to watch that step in the video.

  1. Why not roll the IT band itself: it's thick fascia that can't tighten by itself; the muscles pulling on it can. 1:04
  2. Roll the muscles that attach to it instead: glutes, TFL and outer quad, comfortably uncomfortable, never painful. 2:19
  3. Glutes with a tennis ball: be gentle, as the sciatic nerve runs through the middle of the buttock. 3:23
  4. Floor version: relax onto the ball below the top of the pelvis; hold a tender spot about 30 seconds, then roll. 3:49
  5. Wall version for sensitive glutes: ball between wall and glute, that leg relaxed, at a comfortable pressure. 5:30
  6. Quads on the roller: start in the middle, using the other leg to take some weight, and work down the length. 6:32
  7. Turn onto your side for the outer quad, gently, since the band runs over it and it's often tender. 7:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll the muscles that pull on the band: glutes, TFL and outer quad
  • Keep pressure comfortably uncomfortable, never painful
  • Be gentle over the glutes because the sciatic nerve runs through them

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadstraight arms hold the body up for the quad roll
  • Wrists & hands takes loadhands on the mat for the quad roll
  • Hips movesglute roll on a ball, outer quad roll
  • Knees movesother knee down for the quad roll
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Glute ball roll against a wall; other leg takes weight off the arms

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Sports Injury Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety