TFL/IT Band Foam Rolling

SMR for the TFL/IT band. Helpful for knee valgus, hip drop, and IT band syndrome.

smr mobilization Tensor fasciae latae, iliotibial band

Execution

1Side-lying on a foam roller along the lateral thigh
2Top leg crosses in front for support
3Roll from just below the hip to above the knee
4Pause 20-30 seconds on tender points
52-3 minutes per side

Cues

Tolerable pressure (6-7/10)
Slow breathing
Avoid rolling directly on the hip bone or knee

Common Errors

Too much pressure causing sharp pain
Rolling too fast
Excess body tension

Progressions

1Top leg support -> Both legs on roller for more intensity

Related Patterns

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