IT Band Release

IT Band Release: The iliotibial band is a band of connective tissue connecting the ilium of the pelvis to the tibia of the lower leg. It runs superficial to the quadriceps and hamstrings along the outer thigh. Dysfunction or lack of glide in this area can often lead to debilitating knee and/or hip pain. The goal of myofascial release is to enable the natural glide and slide of the IT band over the quadriceps and hamstrings. The following technique is meant to support this. I prefer to use a softer tool. Remember, we aren’t trying to break up the IT band. We want it to remain taut in order to stabilize the hips and pelvis. In this technique, we are promoting optimal health of the tissues that surround the IT band by enabling natural glide.

1. Start by coming onto your side, locating the lower portion of the ITB just outside the knee.

2. Place a soft tool (e.g., Centre By Rad Roller) onto the wire band-like tissue.

3. Lift into a modified side plank and pause to find balance and breath.

4. Roll up and down in small sections with gentle, easy breaths. If the breath is contracted too challenging, your tool is too hard.

5. Lower back down onto your side and begin to “walk” the legs back and forth, promoting the glide between the tissues of the IT band, quadriceps, and hamstrings.

6. Move to the middle section of the thigh and repeat steps 4 and 5.

7. Move to the upper portion of the outer thigh and repeat steps 4 and 5.

8. Follow up with your favorite IT band stretch. I prefer using a strap while lying on the back. Rotate the foot inward and slowly take the leg across the front of the hips. Wait to feel a tug of the skin up the outer leg; you won’t have to move much here to sense that. Be sure to keep the hips on the ground.

For additional support, try the reel for releasing tensor fasciae latae or head to my bio and click the link for Flow Online, offering a comprehensive list of virtual myofascial release, yoga, and meditation classes.
*This is not intended to be medical advice, and if you experience continued pain or discomfort for a long period of time, it is best to consult with your medical practitioner. #YogaMedicine #MyofascialRelease #ITBand