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Iliotibial Band Issues? Knee Pain? Don’t Roll that Band!!!

By MetroPowerYoga | In MPY | on November 10, 2017

Lateral Knee Pain? Hip aches? Have you been diagnosed with, or think you have Iliotibial (IT) Band Syndrome? Please don’t roll it. There is a lot of advice out there to roll the IT Band when there is lateral (outside) thigh and knee pain. It’s not that simple. Rolling that band of fibrous tissue – Fascia- does absolutely nothing!

Here’s why

The IT Band (Iliotibial band) connects your Hip, the Ilium,  to the bone below the knee, the tibia. it’s a huge and VERY strong band of connective tissue. It’s supposed to be tight for support. Rolling it can exacerbate your pain. What typically happens when there is hip and/or outer knee pain is that the Tensor Fascia Latae (TFL), at the top of the IT Band, becomes hyper-active and taut, causing dysfunction at the knee and restrictions through the outer quadriceps muscle (vastus lateralis). Usually this is the result of weakness or inhibition in the Glutes. When you release the TFL,  outer quad and strengthen or reactivate the Glute Max and Glute Med, the problem will disappear.


Tensor Fascia Latae

Vastus Lateralis

Gluteus Maximus

Gluteus Medius

What Should I Roll?

  • Roll the TFL
  • Roll the Vastus Lateralis
  • Roll the Peroneals
  • Roll the Piriformis
  • Roll the Gluteus Maximus
  • Roll the Gluteus Medius

Want to get rid of IT Band Issues for good? STRENGTHEN!

  • Clam Shells
  • Single Leg Bridge
  • Monster Band Walks
  • Single Leg Squat

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