Self-Myofascial Release

(Iliotibial Band)

-Begin with roller just below the hip bone on your side (as shown). Balance on forearm.

-Place top leg's foot on the floor (as shown) or lay it on top of bottom leg if you feel no "hot spots".

-Slowly roll foam roll down to the knee to find "hot spots" or tender areas.

-Once a tender spot is found hold it for 20-30 seconds. It should resolve.

-Repeat procedure on other tender areas.

-Repeat on other side.