I love my foam roller. It certainly keeps me running day in and day out. Like many runners I will develop tightness in the legs around the iliotibial band (ITB). The foam roller is the next best thing to a massage for the ITB.

To use the foam roller properly you need to work the large muscle groups around the ITB to begin with. When you encounter a “knot” in the muscle or an area of tightness or soreness stop on the spot and relax. Allow the pressure of the foam roller to increase on the area for about 20-30 seconds. This will inhibit the stretch reflex and allow the muscle to relax.

The video below will show you how to use the foam roller for myofascial release for the area below the ITB. The same treatment should then be done above the ITB on the vastus lateralis and then finally over the ITB itself.

Foam roller for ITB