When suffering from IT band syndrome a lot of people like to relieve the pain using a foam roller; however, I’ve found a tennis ball to be much more effective And I’m going to go through a series of movements that will help you release Those lateral gluteal muscles and take away some of the pain associated IT band syndrome You are going to lie on your back. You get into a comfortable position, and then you can put the tennis ball right into your glute and you can go back and forth And roll over some of those key areas And then you can start to roll into it. If you find a spot where you experience a lot of pain Don’t just dive into it; press into it, right. If you tap into an area and it’s really painful, move away from it and slowly work into some of the key areas This is great, right – you can get into the gluteus maximus You can get into the medius. It’s hard to get into the minimus since it goes under the other structures But this is a really effective way To loosen up those areas you can also get over right into the TfL and additionally if you want to add pressure you can roll your knees And you want to breathe into it Then you can go back. You can get into the medius which is a bit higher And you find a good spot, you can just sit into it and breathe Right, so take a deep breath Hold it for three to four seconds and let it out And you can target those lateral gluteal muscles And I found this much more effective than foam rolling So I know a lot of people like to take the foam roller and go up and down the leg However, due to the composition of the IT band It’s not very flexible and what you’re gonna end up doing is just bruising key areas So it’s much more effective to use a tennis ball I’m gonna stay up in the glutes and the hips. If you must use a foam roller then stay up here stay up high You want to get up into the TFL Get up in the hips and the glutes and that’s much more effective Than you foam rolling all along the outside part of the leg because you are just gonna bruise key areas and upset the IT band Which is already compensating for muscle deficiencies. It’s already compensating for weakness in your lateral gluteal muscles. Alright, I hope that helps.

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Dennis Veasley

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