IT Band Stretches | Foam Rolling

Iliotibial band, or IT band, syndrome is a common overuse injury that sidelines even the hardiest endurance athletes. The pain it brings can turn simple steps into an achy shuffle.

Targeted stretching and exercises can help ease or even prevent IT band syndrome by improving your flexibility and strengthening key muscles. Foam rolling can help keep IT band issues at bay.

Start on your right side resting atop a foam roller positioned at the bottom of your outer right thigh. Bend your left leg and set your left foot down in front of your right leg. Using your arms and left leg, roll your outer thigh up and down the foam roller from knee to hip.

Roll for three minutes once a day. Physical therapist Shelley Krampf, PT, DPT, warns that this is very effective, but can hurt.

Add these additional IT band stretches to your routine.

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