The thing about the IT band is that it is not a muscle, Malone says. It is a strip of fascia that isn’t packed with blood vessels, muscle tissue, or even soreness-causing agents like lactic acid. If those things aren’t present, the supposed benefits of foam rolling don’t make sense entirely, she says.and improve flexibility in the muscles surrounding your IT band .
Generally, your body only requires 30-90 seconds of self-massage, foam rolling, or even acupressure to promote the release of tension, says Dr. Tomczykowski. Some discomfort is expected, but it’s not a “no pain, no gain” situation. If your leg is excessively red or bruising appears afterward, you’re foam rolling too hard. Additionally, if getting down on the floor is difficult due to other orthopedic conditions, such as shoulder or knee problems, he says foam rolling may not be a good option.
The good news is that there are other strengthening techniques and exercises your PT can suggest based on the cause of your pain or injury. These techniques could reduce IT band-related pain more than foam rolling. Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content.
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