Скачать или смотреть foam rolling the ilitibial band (ITB)

Foam rolling the IT Band is a common recovery strategy for runners, gym-goers, and anyone dealing with tightness on the outside of the thigh. 🏃‍♂️✨ While it doesn’t actually “stretch” the IT Band (since it’s a thick band of connective tissue), rolling can help reduce sensitivity, ease tension in the surrounding muscles, and improve comfort with movement.

This exercise is great for:
Reducing tightness and tenderness through the outside of the thigh
Supporting recovery after running, squatting, or sport
Easing discomfort linked to hip or knee issues
Improving overall lower limb mobility

👉 How to do it:
Lie on your side with the foam roller under your outer thigh. Slowly roll from just below your hip down towards the outside of your knee. Move slowly, pausing on tender areas, and adjust your weight through your hands or opposite leg to control pressure.

⚠️ Tip: The IT Band itself won’t “loosen,” but foam rolling can desensitise the area and release surrounding tissues (like the quads and lateral glutes) — which often makes a big difference.

At YouMove Osteopathy, we teach recovery tools like foam rolling to complement treatment, reduce irritation, and keep you moving well.

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Let’s keep you moving.