I got my foam roller at Walmart. This exercise hurts like H-E double hockey sticks. I appreciate the video because now I think I'm rolling too slow. I've had this issue for years and it affects walking and running. When I'm walking the IT band snaps over the hip bone when I bring my foot forward and "clicks." When I run, it makes my knee feel like it's going to give out. I was amazed that the same tendon can cause both of these problems! I've also heard it described that stretching the IT band is like trying to stretch a leather belt. No wonder this exercise hurts!
This exercise has changed my life. I first saw the video by coach Nicole and asked around if anyone had success with it. One person wrote back and said just do it. Well the difference in my pain has been night and day. As a matter of fact I have printed off instru tions for this and gave it to 3 different people now. AMAZING. Thanks for putting it up here .
My physical therapist instructed me to perform these exercises to help with lower back pain. They has been very helpful with my therapy. I roll my IT bands every night and my back (which feels awesome!). Make sure to start with a white foam roll as different colors provide harder resistance. The black roller is VERY hard and would be very painful for a beginner. Complete these exercises for as long as you can each day and you will notice less pain over time, promise!
I must now buy a foam roller! I'm an avid cyclist, and the past two seasons I've ended up with really bad runner's knee. Perhaps if I start this season stretching regularly and add this routine, I can end this season pain-free!
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