a Full Body Roller Routine, How to Help Your IT Band, and What Rollers to Use — Runners Love Yoga

Big Tip #1: Remember you can foam roll most of your legs, not just your IT band area!

I usually do, in order:

1. quads

Point your toes different directions to get different angles here, try propping yourself up on forearms rather than arms.

2. shins

This one may feel a little like a core workout, but it really does help to get those little oft-neglected muscles in the fronts of your shins.

3. glutes

Here, do not just sit with your bum flat on the roller with legs extended; instead, try crossing one ankle over the opposite knee, and then whatever leg is on top, sit more on that side of your bum, and THEN roll! Yes, this can be a rather eye-opening one!

4. hamstrings

Point toes different directions to get different angles.

5. calves

Again, point toes different directions to get different angles, and THEN roll out a second way: start with the roller positioned higher on your calves, and then fully lay down. Now, windshield wiper calves side to side, and then after you are done at that position, use one leg (as minimal movement as possible, just keep laying down) to scoot the roller a little lower on the calves, windshield wiper again, and repeat for the length of your calves. In my experience, this double whammy technique is great for getting out pesky calf knots!

6. IT band (just…saving the best for last, ha!)

Everything you ever wanted to know about that below!

Big Tip #2: When foam rolling your IT band, the following techniques help a ton!

There is nothing (well, almost) that sends a surge of panic into my heart more than seeing someone just whip that foam roller frantically back and forth over their poor little IT band like they are whipping demons out of that thing! Truly, technique here can help make the difference—especially if your IT band is already “talking to you” as they say—between a calm and a frenetic IT band the next day. Also, FYI: in my experience, if your IT band is quite tight, it is often very normal for it to be a little sensitive if you have hit it fairly hard with foam rolling and stretching. So, don’t panic if it feels twinge-y in there, but don’t steamroll the poor little guy to his demise either.