IT Band Massage
Roller flat side down Position: Skater places side of thigh on top of roller. Find a point of “exquisite tenderness” and STAY there until the pain decreases by 75%. Continue to slide over the roll (moving foam towards knee) until next point of “exquisite tenderness” is found. Continue as above for a total of 4 points. Repetitions: Use as needed for tight/inflexible outer hip or buttocks. Primarily used at the end of a workout. Rational: increases range of motion at the side of the hip. Tight IT Bands can contribute to knee and hip injuries.
Description of Terms: Free Hip – Hip other than the hip of the standing leg Seatbelt – action of engaging lower abdominal muscles or pulling navel to spine and maintaining neutral spine Skating Hip – the hip of the standing leg
Check with your doctor before starting an exercise program, especially if you have an injury or pain with an exercise.
Learn the difference between muscle fatigue, and joint pain or muscle strain or pull.
Keep your stomach muscles pulled in before beginning an exercise (“seatbelt” or belly button pulled in toward spine), keep your free hip lifted, and free leg held in a closed position.
Work in progression. Perform the exercises with the flat side of the foam roller down. Once you have mastered the exercises place the flat side of the foam roller up.
Increase difficulty by progressing to rounded side down and/or adding weights, bands or medicine balls.
Debbie Pitsos and Kat Arbour October 2003