T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: Forget the IT Band

Foam Rolling the IT Band

Rehab pros are divided on the topic of foam rolling the IT band. Some say you can't deform dense fascial layers like the IT-tract (they're correct), but they'd be blind if they didn't recognize that a ton of people do get positive responses to rolling this piece of fascia.

What Really Happens

Here's what's really going on when you do it:

By positioning the foam roller on the outside of your thigh on where you think the IT band is located, you're actually targeting the underlying vastus lateralis (lateral quadriceps) and biceps femoris (lateral hamstrings) musculature.

Most people have no idea how to target, let alone locate, a functionally shortened area of musculature or symptomatic trigger point. Just because it hurts and is located on the side of your leg doesn't mean you're "treating" the IT band.

So if you're a fan of foam rolling this area, then whether you realize it or not, you're probably not on the IT band. You'd probably get long-term benefits by rolling a different area. Instead of trying to squash the IT band, target the quads and hamstrings directly.

The Fix: Foam Roll the Quads and Hams

Forget the IT band. Target the vastus lateralis and biceps femoris directly. All you have to do is slightly change the position of your body over the foam roller. You'll get maximum benefit from SMR work in the lateral leg without continuing to be a slave to the IT band rolling.

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago