Stop Foam Rolling your ITB

Did you know your Iliotibial Band (ITB) is a tendon, not a muscle? We often hear people say “No matter how much I stretch it and foam roll it, my ITB is always so tight” well that’s because it’s meant to be!

A tendon is a tough band of dense fibrous connective tissue, that connects muscle to bone, they act as leavers to move your bones when your muscles contract, so you could imagine that having a stretchy leaver wouldn’t do you any good would it?

What is the ITB?

The ITB connects your muscles Tensor Facia Late (TFL) and Gluteus Maximus to the side of your knee, it supports these muscles in hip extension, abduction, and external rotation, as well as offering stabilization of the knee and pelvis.

Why do people Foam roll their ITB?

People often resort to foam rolling their ITB due to feeling tight through their lateral thigh or pain felt in their lateral knee or hip flexors. Some people do feel they benefit from this and that’s because one of the quadricep muscles Vastus Lateralis (VL) sits under the ITB and the foam rolling of the ITB can release tension in this muscle, however there are better ways of targeting the VL than through the ITB.

What to do instead..

1. Foam roll the TFL and Glute max:
The muscles your TFL connects to may be tight, creating the feeling of tension through your ITB, foam rolling these areas will have a more desired effect in easing tension.

2. Foam roll the Vastus Lateralis (VL):
By focusing either side of the ITB rather than directly on top of it you can better target the VL.

3. Myofascial release (MFR):
MFR is a massage technique designed to release restriction in the facia rather than treating the muscles directly.

4. TFL Stretch:
Target the TLF by entering a lunge position and reaching the arm on the same side as the foot behind you over your head to your other side.