Eccentryx / Exercise Atlas / recovery
IT Band Roll
Side-lying; roll just in front of outer thigh seam, away from knee.
Muscles
- Primary
- outer thigh
- Supporting
- tensor fasciae latae, iliotibial band
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Outer thigh pressure stays tolerable and knee stays quiet.
- Progression
- Bias the front and back edge of the outer thigh instead of one bony line.
- Regression
- Use the top foot on the floor to unload pressure.
Watch for
- Grinding the lateral knee
- Holding breath through pain
Substitutions
- Supine IT band stretch
- 90/90 hip stretch
- Glute roll