髂胫束的泡沫轴筋膜放松方法

jacky

Purpose: Breaks down adhesions and scar tissue that forms on the iliotibial (IT) band as a result of repetitive use and muscle tightness.
Starting Position: Place the foam roller under the outside of your thigh and use your hands as support to prop your upper body up.
Movement:

• From the starting position, slowly roll up the thigh from the side of the knee joint stopping just before the hip.
• Move your body forward and backward on the foam roller to find any tender areas.
• If any tender areas are found, bear down on them for 20-30 seconds and continue rolling once the pain is reduced.
• If pressure is too great, cross one leg over the other and use top leg for more support (see image below).
• If there is not enough pressure, put one leg on top of the other for added weight.
  

*Note: Rolling this area can be very painful, so start off with a softer foam roll and gradually work your way up.
Iliotibial (IT) Band Variation 1 (more pressure):

Iliotibial (IT) Band Variation 2 (less pressure):



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