How to Foam Roll Your IT Band Vlog

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Two weeks ago I shared a few Strength Exercises for your IT Band.

Today we’re foaming rolling it!

There are a lot of different foam rollers out there in the world. The one with ‘bumps’ is not for the faint of heart.


If you don’t have a foam roller yet here are some options:

The white ones are often a little softer than the blue or black foam rollers. (This isn’t always the case so compare them in person if you aren’t sure what you need.) The more firm, the more it’s going to push into your sensitive spots. Softer ones are also going to break down sooner, so be aware of that.

Mine is similar to this one. High density, 36 inches long. I prefer a long one because size matters…

This is a trigger point one. If you have been rollin’ for a while this is a good option.

Video: How to Foam Roll Your IT Band

Question: Do you have a foam roller? What kind?


  1. says

    I use the trigger point foam roller and love it. We’ve had it for years and it’s still in perfect condition and hurts like heck!

  2. says

    I have a blue one that I got on Ebay for like $10… I want to try a bumpy one though. It was painful at first to roll my IT band, but now it’s kind of a good hurt. Plus it helps me be able to run better…so that’s always a plus! :)

  3. says

    My roller is a little softer than I would like. I just grabbed one of the cheapest ones and pushed on it with my hands instead of trying it out.

    Next time I will do more research. Thanks for the info.

  4. says

    You aren’t joking about the one w/ the bumps. I used it and didn’t realize until the next day that I gave me three perfect square bruises on my thigh. It hurt SOOO good :)

  5. says

    I don’t have a foam roller, but use the one at my gym. I would like to buy one for at home to use after my runs (when I can run again that is). I was at the doctor this morning for my foot injury & he actually recommended rolling a frozen water bottle or golf ball on the bottom of my foot.

  6. Sarah G. says

    This is a well timed post for me. I was recently diagnosed with IT band syndrome and luckily I already am good friends with my foam roller but have been neglecting it lately. Thanks!

  7. says

    I didn’t even know there were different densities of foam roallers! Mine is blue, so I guess medium density-ish? I definitely want to get a trigger point one as well. Last fall I developed IT band issues and now that I’m training again for a half marathon I want to do my best to avoid that.

  8. says

    Good video and self myofascial release is great for people that workout, running or working with weights but don’t forget to incorporate massages. Massages do so many things a foam roller or trigger point ball can’t do. For marathoners at least once a month is a good starting point.

  9. says

    I’ve been debating a foam roller, but was not sure how to use it or which one to buy. Thanks for sharing! Now I think I am ready to make the plunge! (Sounds like I am not reading for the trigger point one, though!)

  10. says

    I have a smooth foam roller (and the stick) that I use regularly. I’ve tried one of those bumpy rollers at the gym and it hurt like crazy and made me want to say bad words :)

  11. Stephanie says

    I love my foam roller. And when I’m in the bath, I roll out the bottom of my feet on top of the metal bath spigot — is that super weird?

  12. says

    I started with a high density foam roller and eventually moved on to the trigger point. Great stuff. I’m glad I started easy though, that trigger point (especially in black) is some tough scary sh..stuff.

  13. says

    My foam roller looks just like yours! Another good spot I have found to roll when my IT band is being a B is the top of my butt. There is a bundle there where a lot of tendons connect apparently (according to my sport massage guy) and rolling around on that helps my legs big time!

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