TFL/IT Band Foam Rolling
smr mobilization Tensor fasciae latae, iliotibial band
SMR for the TFL/IT band. Helpful for knee valgus, hip drop, and IT band syndrome.
Execution
- Side-lying on a foam roller along the lateral thigh
- Top leg crosses in front for support
- Roll from just below the hip to above the knee
- Pause 20-30 seconds on tender points
- 2-3 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
- Top leg support -> Both legs on roller for more intensity
Related Patterns