First – free shipping on RunEatRepeat gear right now!
Check out my Spreadshirt shop. Get FREE shipping on 2+ items until Feb 4th. Coupon code: LOVELY14
Cannot be combined with other coupon codes.
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?
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!
Once I tried the black, I never went back.
Oh yeah.
I just got into foam rolling and I LOVE it! After days of running, it feels so good, but at the same time I hate it! haha
Trigger point for me; the other one is too “soft” for me. Or maybe I’m not doing it right? 😛
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.
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?
I definitely have an ongoing love/hate relationship with my trigger point foam roller!
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 🙂
I def say bad words when I roll.
GREAT VIDEO!!! I use a rumbleroller & their newer beasties & love them. I also have a Body Wrench that I use for the rolling part & it is great for the calves!
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!)
I love my foam roller! Mostly for my back though!
I got the Trigger Point as my first roller a month ago… NOW I know why it hurts so much, haha. Still worth it!
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.
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.
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!
Hi, this weekend is good designed for me, because this point in time i am reading this impressive informative piece of writing
here at my house.
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.
Thanks for the video! Do you do this before or after a run/walk? many thanks! Leora
I have a high density foam roller and it hurts so good! I have a few IT issues every now and then but I have been having bad back pain so the foam roller is working wonders!
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 🙂
I love foam rollers! My gym has them but I really need to get one to just use when I’m at home and watching TV!
I’ve started to foam roll my ITBs before and after I run. I’ve found that definitely helps! And I use The Stick for travel.
I have that trigger point foam roller, and the travel-sized one too. I need to get in the habit of doing it more, but I’m pretty good about doing it after tough workouts/long runs.
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.
Thank you for this! I’ve been using my (apparently “soft”) white foam roller religiously but have still been noticing some soreness. Maybe that’s normal, but maybe this will get rid of it for good!
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! 🙂
Ugh. I know its good for me, but I have to foam roll that bad boy often thanks to the Great IT Band Injury of 2012. That was a tough year for me.
I do have a foam roller — and also have a plain old PVC pipe! Both work like a charm.
Foam rollers are the most amazing things ever!
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!
I’m pretty sure I have the same foam roller that you use in the video. I really like the firmness of it and the length.
Oh this hurts like a mother.. But it works and you’ll feel amazing afterwards!!
I have a lot of IT issues, and so a foam roller is a must for me! I have a medium density — it definitely does the trick!
my foam roller matches my couch. I think that was the only thing I really considered.