Okay, last time we talked about foam rolling and the need to do it BEFORE you work out, take a exercise class, or stretch.
Holding the foam roller on a tender or hot spot within the muscle for a prolonged period of time (20+ seconds) causes a muscle to relax.
This pressure can reduce muscle spam and knot too.
A muscle that is relaxed as opposed to tight and overactive - can better be stretched.
In my previous post we covered how to foam roll the calves, which are one of the 3 areas that I have the majority of clients do.
Today we will discuss how to foam roll the Iliotibial band or I.T. Band.
What is interesting is thatthis bandis not a muscle nor does it have a cracked out lead singer!
It is a band of tissue that runs along the side of the thigh.
It can get tight because the quadriceps, hamstrings, glutes, and hip flexors all pull on it.
That exact fact is why I have the majority of my clients roll this area - because it may influence multiple muscles at one time.
Level 1 - Low Pressure
Top leg on the ground in front
Level 2 - High Pressure
Legs stacked both feet off floor
Remember To:
- Roll under the hip and down right before the knee
- Be careful this one can be VERY SENSITIVE
- Lean forward to hit the lateral quadricep, lean backward to hit the lateral hamstring
- Hold and don't move when you find a tender or 'hot' spot
- Stay there for 30-90 seconds
- Aim to find 1 to 2 knots per muscle
Remember To: