Training Exercises

Target Area:

Iliotibial Band

How To:

This exercise is similar to rolling out dough and works to lengthen the iliotibial band. Although it can be painful, it is very effective and efficient at reducing knee pain due to ITB tightness. Lie on your side and position the foam roll under your hip. Put the top foot and hands on the floor for stability. Use your arms to slowly roll your body over the foam from just below the hip to just above the knee. Walk your way in reverse and repeat 10 times.

Coach's Tips:

Make sure the side of your leg or ITB is on the foam. Keep the motion slow and controlled. If you get to a sensitive spot, hold and let the ITB relax into the foam. A progression is to roll with both legs straight and off the floor.

From the book: Running for Mortals

Bringing the joy of running to everyone

Jenny Hadfield teams up with husband and coauthor John "The Penguin" Bingham to lay out strategies for novice runners that will help them safely and effortlessly integrate their new sport into their busy schedules.

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