Foam roller: ITB release - Women's Running

Foam roller: ITB release

Author: Chris Macdonald

Read Time:   |  May 15, 2014

Foam roller: ITB releaseTight ITB bands are many runners’ bugbear and can lead to lower back pain during or after your run. TheĀ Foam roller: ITB release exercise gently irons out sore points you might not even know you had until you try. Make sure you keep your neck straight as you carry this move out.


  • Lie on your side, with the foam roller at the top of
  • your thigh.
  • Roll the foam roller down towards your knee.
  • Feel where the ITB is the tightest, and roll forwards and backwards over that point.
  • Return to the start position.

Be safe

Never roll over your knee.

Chris Macdonald

Editor-at-Large, Women's Running

Meet the team

We use cookies to give you a better experience on By continuing to use our site, you are agreeing to the use of cookies as set in our Cookie Policy.

OK, got it